9 Healthy depression meals

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Page last updated: 10/11/2022

9 Healthy depression meals

In this blog we provide you with a list of healthy depression meals that are quick and easy to prepare and delicious to eat.

We will also provide you with a list of important ingredients to add to your grocery list and how you can manage your diet when you have depression.

9 Healthy depression meals

Here is a list of healthy meals if you have depression:

  • Whole Grain cereal with berries
  • Banana-almond- smoothie
  • Buckwheat pancakes
  • Avocado toast
  • Greek Yogurt and granola
  • Quinoa, spinach, and mushroom salad
  • Poached eggs and asparagus
  • Brown rice and black beans
  • Spaghetti with seafood

Diet is an important aspect of overall health and is an important component of maintaining a positive state of mental health. 

Diet is so important and crucial that it has spawned a new field of medicine known as nutritional psychiatry that focuses on how diet impact’s our mental well being. 

According to a 2015 study, researchers sought to understand the impact of calorie restrictions on the body and subsequently the effect it has had on the risks of developing depression. 

Researchers found that their study backed the understanding that even short term calorie restriction due to a poor diet or lighter diet had negative impacts on interindividual mental health as well as the impact on pharmacological treatments for depression. 

There has been plenty of research studies that have been linked to what we eat and higher risks of depression. Research finds that well balanced meals with adequate intake of vegetables, fruits, grain, and healthy fats are related to lower risks of depression.

Let us take a look at the various healthy depression meals that are easy to make and delicious to eat! 

Whole Grain cereal with berries

Whole grain cereals are fortified with vitamin B and D which are great nutritional addictions to your diet not only for physical health but also mental health. 

Adding berries to your meals can also be a great source of antioxidants and nutrition to add to your diet. 

Banana-almond- smoothie

If your condition makes you unmotivated to cook, here is a simple recipe for a nutrition packed quick smoothie that can help you start your day. 

Add in frozen bananas, some milk- non dairy or dairy milk whatever you prefer- and add in some flax seeds and nuts for an added boost of nutrition for your breakfast that is packed with healthy fats and a whole lot of potassium and fibre. 

Buckwheat pancakes

If you have the time and the energy to make some pancakes here is another healthy alternative for a pancake using buckwheat instead of flour. 

Researchers and nutritionists believe that buckwheat contains flavonoids, which may help reduce the oxidative stress and help in managing psychological stress and depression.

Greek yogurt and granola

Full fat greek yogurt is a great source of healthy fats and probiotics for gut health as well, adding granola, some honey, and some berries to this mix can be a great way to start your day perky and happy.

Avocado toast

One of the best healthy breakfast out there is the avocado toast which is packed with nutrients and healthy fats. Add an egg on top of the toast and you have your protein quick and easy for the day. 

Quinoa, spinach, and mushroom salad

Quinoa is a superfood which is a great source of protein and good carbs which can help prevent depression and anxiety and pair this with vitamin rich spinach and mushrooms, you have yourself one of the healthiest meals out there to help fuel you for the day. 

Poached eggs and asparagus

Adding eggs to your meals is adding a great source of vitamin D and you need it, especially if you have not found the motivation to get out and about in the sun. 

Adding in asparagus that is rich in tryptophan which can increase levels of serotonin in the brain could be a great source of a booster in the middle of the day when you are preparing a lunch date with yourself or with friends.

Brown rice and black beans

Another very simple meal is adding brown rice, an excellent source of nutrition and very easy to cook and some beans which provide you a great source of protein to your diet. 

Spaghetti with seafood

An exciting meal that you can add to your daily menu is spaghetti with seafood which is a great meal that provides you with an excellent combination of carbs, protein, and fat.

9 Healthy depression meals

What are some important ingredients to add to your meals?

According to psychcentral, here are some ingredients to add to your grocery list:

Healthy fats and Oils

  • extra virgin olive oil
  • virgin coconut oil

Natural Sugars 

  • honey 
  • agave

Fruits and veggies

  • carrot sticks or baby carrots
  • fresh or frozen spinach or kale
  • sweet potatoes
  • fresh, frozen, dried, or freeze-dried:
  • bananas
  • grapes
  • apples
  • clementines
  • kiwi
  • cauliflower
  • fresh, frozen, or freeze-dried:
  • broccoli
  • snap peas

Whole grain Carbs

  • rolled oats
  • brown rice
  • quinoa
  • Snacks

Selenium rich foods

  • Beans and legumes.
  • Lean meat
  • Low-fat dairy products.

Snacks 

  • dry roasted nuts
  • low fat string cheese
  • air popped popcorn
  • whole grain crackers
  • whole grain cereal

How to manage your diet if you have depression?

Here are a few things that you can do if you are experiencing depression due to a vasectomy:

Talk to your doctor

The first step you can take for yourself is to book an appointment with your doctor or a general physician to understand what is exactly happening under the hood. 

Tell them of your symptoms and your diet changes including what you do or don’t do to keep up with your daily caloric and nutritional needs. 

They might suggest that you take a few tests or see a dietician, which is a good direction to consider. The tests will show you what you lack and your dietician will help you understand what you can do to get those nutrients your body needs if there is a deficiency.

Your doctor can also recommend that you consider therapy or pharmacological treatments if there are no biological issues related to your diet related to your mental health.

Consider Nutritional counselling

Nutritional counselling is a form of counselling that involves assessment which analyzes health needs related to your diet. 

Seeking a consultation with a dietician will be an act of self-love. While the many blogs and tubes can tell you all about these diets, your doctor can help you understand what your body and mind needs.

There are various needs that our body must meet everyday in terms of nutrition, so your dietician can help you figure out how to get those needs.

Build on simple foods

If you are unmotivated to cook or eat due to depression, stick to simple diets and simple meals. Take stock of the simple foods you have with you that do not require much prep. 

Cereal and milk is one way to go, however, if you want to take care of your body a little bit more, consider simple potatoes, eggs, and rice. You can even cook in larger batches so that your leftovers can serve you for another meal.

These foods are so simple and they don’t take much time to set and cook- they mostly cook themselves. You just need to stay close to the stove, a timer on your phone, and a few garnishes. 

Think of a couple of foods that you love and can easily build up depending on your energy level. Let these foods be something you can cook in one pot and which gives you maximum national value for the least amount of effort. 

Prep your meals

On a day when you feel like you have some energy, and if you don’t call your best friend up or your mom or a loving uncle who knows how to cook great meals. Ask them their simplest recipes. Ask them to help you out if you want to.

Cook in large batches and freeze them. Frozen soup can last for weeks, so can marinara sauce and chicken breast. Take time to plan it out into days and weeks so that on those especially hard days, you can rely on these meals that you have made for yourself out of care.

Focus on self-care

While it might be hard to take care of yourself- you might find it hard to eat, wash, wake up, and do other basic things. 

It is okay to allow yourself to let yourself go for a few days but making the effort to stick to routine and structure in your day to day life can help you move forward. 

Taking care of your physical needs is very important as it is a way to care for yourself. Taking care of your emotional needs is also important and you can work towards emotional self care after taking care of your physical needs first. 

Once you feel like you are up for it, take time to seek out support from your friends, family, and loved ones. Positive relationships are also important for wellbeing. 

Talk to them about how you are feeling, allow them to get distracted while doing fun things together. Let them provide you company when you do not want to be alone- take effort to reach out to them. 

Allow yourself to feel loved by people who genuinely care for you and seek out new meaning from these positive and healthy relationships. 

You can choose to make new changes that help you feel better or healthier like going to the gym, changing your diet to a more healthy one, going for wants. Sometimes change in routines can also be your way of caring for yourself. 

Conclusion

In this blog we provide you with a list of healthy depression meals that are quick and easy to prepare and delicious to eat. 

We will also provide you with a list of important ingredients to add to your grocery list and how you can manage your diet when you have depression.

FAQ related to healthy depression meals

What food is good for depression?

Some foods that are good for depression include

  • Beans and legumes.
  • Lean meat
  • Low-fat dairy products.
  • Nuts and seeds 

What food is a natural antidepressant?

Seafood is considered one of the best food that have antidepressant properties including oysters and mussels, other seafoods, as well as other lean meats, and rich leafy greens.

Which fruit is good for depression?

Some of the best fruits for depression are apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit

References

26 Recipes to Seriously Boost Your Mood. Greatist. Retrieved on 18th April 2022. https://greatist.com/happiness/25-meals-boost-your-mood

Mental Health Meal Prep: 9 Recipes for Depression Symptoms. Psychcentral.  Retrieved on 18th April 2022. https://psychcentral.com/depression/depression-meal