Your Get-Calm Meal Plan

Anxiety disorders affect about 40 million adults in the United States yearly. With research suggesting that what you eat may reduce your symptoms, it’s time to pull your chair up to the table. 

This delicious meal plan is rich in omega 3s – think salmon and sardines – which have been linked to reductions in inflammation as well as anxiety. Plus, it serves up a colorful collection of fruits and veggies ranging from delicate green sprigs of broccoli sprouts to cherry red tomatoes to luscious deep purple blueberries to ensure that a wide range of antioxidants are on the menu – important since a growing body of research has associated anxiety with a lowered total antioxidant state.

For more information on the diet-anxiety connection, check out How to Eat Well for Anxiety. We’ve put all these key principles into practice in this easy-to-use, one-week meal plan.

 

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The recipes

Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds

This easy, plant-based breakfast will last up to four days refrigerated, so you can get out the door fast on busy mornings. Get the recipe here.

Sardine & Cherry Tomato Spaghetti with Orange Bread Crumbs

Sardines are a health food in a can! Loaded with omega-3 fatty acids, sardines can improve mood, brain function, circulation and metabolism. Get the recipe here.

Curried Salmon Bowl with Kale

With chunks of wild salmon and fresh, nutritious kale, these gluten-free curry bowls are on the table in 30 minutes. Get the recipe here.

Margherita Sheet Pan Quiche

This pizza Margherita-style egg dish uses a sheet pan for faster cooking and a contemporary take on the traditional quiche. Get the recipe here.

Superfood Salad

This gorgeous medley includes a combination of top superfoods—berries, Brazil nuts, spinach and more—for maximum flavor and nutrient value. Get the recipe here.

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This week’s menu

	Breakfast	Lunch	Dinner	Total Nutrients
Monday	2 servings Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds (save leftovers; freeze 4 servings)	1 serving Sardine & Cherry Tomato Spaghetti with Orange Bread Crumbs (save leftovers)	1 serving Curried Salmon Bowl with Kale (save leftovers; freeze 2 servings)	Calories: 1,573 Fat: 85 g Sat. Fat: 47 g Carbs: 144 g Fiber: 21 g Sugars: 40 g Protein: 75 g Sodium: 1,019 mg Cholesterol: 192 mg
Tuesday	1 serving Margherita Sheet Pan Quiche (save leftovers; freeze 3 servings)	1 serving Curried Salmon Bowl with Kale (leftovers)	1 serving Sardine & Cherry Tomato Spaghetti with Orange Bread Crumbs (leftovers)	Calories: 1,458 Fat: 88 g Sat. Fat: 43 g Carbs: 100 g Fiber: 20 g Sugars: 15 g Protein: 79 g Sodium: 1,414 mg Cholesterol: 360 mg
Wednesday	2 servings Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds (leftovers)	1 serving Sardine & Cherry Tomato Spaghetti with Orange Bread Crumbs (leftovers)	1 serving Superfood Salad (save leftovers)	Calories: 1,587 Fat: 85 g Sat. Fat: 32 g Carbs: 162 g Fiber: 27 g Sugars: 45 g Protein: 61 g Sodium: 961 mg Cholesterol: 156 mg
Thursday	1 serving Margherita Sheet Pan Quiche (leftovers)	1 serving Superfood Salad (leftovers)	1 serving Sardine & Cherry Tomato Spaghetti with Orange Bread Crumbs (leftovers)	Calories: 1,472 Fat: 88 g Sat. Fat: 28 g Carbs: 118 g Fiber: 26 g Sugars: 20 g Protein: 65 g Sodium: 1,356 mg Cholesterol: 324 mg
Friday	2 servings Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds (leftovers, thawed and heated)	1 serving Margherita Sheet Pan Quiche (leftovers)	1 serving Superfood Salad (leftovers)	Calories: 1,564 Fat: 102 g Sat. Fat: 45 g Carbs: 132 g Fiber: 23 g Sugars: 42 g Protein: 46 g Sodium: 1,123 mg Cholesterol: 275 mg
Saturday	1 serving Margherita Sheet Pan Quiche (leftovers, thawed and heated)	1 serving Superfood Salad (leftovers)	1 serving Curried Salmon Bowl with Kale (leftovers, thawed and heated)	Calories: 1,363 Fat: 99 g Sat. Fat: 43 g Carbs: 68 g Fiber: 17 g Sugars: 14 g Protein: 60 g Sodium: 1,423 mg Cholesterol: 280 mg
Sunday	2 servings Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds (leftovers, thawed and heated)	1 serving Margherita Sheet Pan Quiche (leftovers, thawed and heated)	1 serving Curried Salmon Bowl with Kale (leftovers, thawed and heated)	Calories: 1,550 Fat: 102 g Sat. Fat: 60 g Carbs: 114 g Fiber: 17 g Sugars: 37 g Protein: 60 g Sodium: 1,181 mg Cholesterol: 311 mg

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Shopping list

Proteins & dairy

• 4 4-oz BPA-free cans or pouches sardines in water
• 1 6- or 7-oz BPA-free can wild salmon, preferably without bones
• 1 lb wild salmon, skin removed
• 7 large eggs
• 3 13.5-oz BPA-free cans full-fat coconut milk
• 1 small carton half-and-half
• 1 cup fresh mozzarella balls

Veggies & fruits

• 2 large shallots
• 1 red onion
• 1 head garlic
• 1 yellow onion
• 1 tbsp fresh ginger
• 1 lime
• 2¾ cups cherry tomatoes
• 1 lb rapini
• 1 bundle chives
• 1 bundle basil
• 8 cups baby spinach
• 1 small container broccoli sprouts
• 2 cups red cabbage
• 1 large navel orange
• 2 cups fresh blueberries
• 1 avocado
• 1 5-oz container baby kale

Whole grains

• 1 container whole-wheat panko bread crumbs
• 1 box whole-grain spaghetti
• 1 bag old-fashioned rolled oats
• 1 bag quinoa
• 2 store-bought, deep-dish whole-grain pie crusts

Nuts, seeds & oils

• 1 bag almonds
• 1 bag Brazil nuts

Pantry staples

• 1 bottle olive oil
• 1 bottle avocado oil
• 1 bottle apple cider vinegar
• 1 bottle Dijon mustard
• 1 bottle dried thyme
• 1 bottle curry powder
• 1 bottle coconut aminos
• 1 bag arrowroot
• 1 bottle sea salt
• 1 bottle ground black pepper
• 1 bottle red pepper flakes
• 1 bottle ground cinnamon
• 1 bottle pure vanilla extract
• 1 bottle raw honey or maple syrup
• 1 bag coconut sugar