Your Anti-Anxiety Meal Plan
Put our recommendations into action with our dietitian-designed plan to combat stress and anxiety.
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Having anxiety – a feeling of fear or unpleasant anxiousness – is a normal human response to an approaching stressful event or encounter. But for many people, anxiety is more extreme and persistent. In those cases, it is likely an anxiety disorder, especially when those feelings last longer than six months and interfere with normal life activities. If this sounds like you, make sure to read our in-depth guide, How to Eat Well for Anxiety.
Some people can gain control of their anxiety through dietary and lifestyle changes alone, but for others, psychotherapy and medication may be a key component of the overall treatment. Our three-day, dietitian-designed meal plan is a great place to start. It’s brimming with antioxidant-rich foods and healthful fats while also being light on caffeine, which can adversely affect some with anxiety. In addition to prioritizing healthy eating, ensure you are also prioritizing sleep, movement and hydration.
Get started with our meal plan below to eat well for anxiety.
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 1 serving Apple Cinnamon Overnight Quinoa
2 eggs, cooked as desired 8 oz green or chamomile tea 8 oz water |
1 Blueberry Crumble Muffin
2 eggs, cooked as desired 8 oz green or chamomile tea |
2 servings (1 full slice) Better Baked Beans on Toast
8 oz green or chamomile tea |
| Lunch | 2 servings (half the recipe) Mega Berry Antioxidant Spinach Salad
Top salad with 1 5-ounce can wild salmon, such as SafeCatch 16 oz water |
1 serving Taco-Stuffed Avocado Boats (leftovers)
16 oz water |
1 serving Greek Lamb Burger Salad with Yogurt Feta Drizzle (leftovers)
16 oz water |
| Snack | ½ cup Roasted Buffalo Chickpeas
16 oz water |
2 servings (half the recipe) Mega Berry Antioxidant Spinach Salad (leftovers)
16 oz water |
1 Blueberry Crumble Muffin
1 hard-cooked egg 16 oz water |
| Dinner | 1 serving Taco-Stuffed Avocado Boats
16 oz water 1 serving Reishi Golden Milk Nightcap |
1 serving Greek Lamb Burger Salad with Yogurt Feta Drizzle
16 oz water 1 serving Reishi Golden Milk Nightcap |
1 serving (½ pizza) Pizza with Sardines & Fennel
2 cups arugula or spinach 2 Tbsp homemade Italian vinaigrette 16 oz water 8 oz chamomile tea |
| Daily Totals:
1,928 calories, 108 g total fat, 36 g saturated fat, 465 g cholesterol, 1,590 mg sodium, 172 g carb, 38 g fiber, 70 g sugar, 81 g protein |
Daily Totals:
1,957 calories, 126 g total fat, 47 g saturated fat, 533 g cholesterol, 1,903 mg sodium, 120 g carb, 25 g fiber, 65 g sugar, 67 g protein |
Daily Totals:
1,866 calories, 92 g total fat, 27 g saturated fat, 361 g cholesterol, 2,470 mg sodium, 177 g carb, 37 g fiber, 48 g sugar, 92 g protein |
Make sure you also read 8 Physical Signs of Anxiety and 3 Common Culprits Behind Stress and Anxiety.
Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.