Enhance Serotonin Production

Day 1

• Breakfast: Greek yogurt with chia seeds, flaxseeds, and mixed berries (probiotics and antioxidants to support gut health and serotonin production).

• Snack: A handful of walnuts (rich in omega-3 fatty acids to support brain health).

• Lunch: Grilled chicken with spinach, avocado, and pumpkin seeds (protein and healthy fats to stabilize blood sugar and support serotonin synthesis).

• Snack: Kefir with ground flaxseeds (fermented foods and fiber to nurture the gut microbiome).

• Dinner: Salmon with quinoa and steamed broccoli (rich in omega-3s and B vitamins to support serotonin production).

Day 2

• Breakfast: Smoothie with almond milk, spinach, banana, and ground flaxseeds (banana contains tryptophan, which helps serotonin production).

• Snack: Carrot sticks with hummus (fiber-rich and prebiotic to support gut health).

• Lunch: Lentil soup with a side of mixed greens salad (lentils are a good source of tryptophan, an amino acid involved in serotonin production).

• Snack: A boiled egg with cucumber slices (rich in protein and tryptophan).

• Dinner: Grilled turkey with quinoa and steamed asparagus (asparagus contains folate, which supports serotonin production).

Day 3

• Breakfast: Chia seed pudding made with coconut milk and mixed berries (fiber, omega-3s, and antioxidants to support brain and gut health).

• Snack: A handful of almonds and an apple (magnesium to support serotonin function).

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice (high in fiber, plant protein, and prebiotics).

• Snack: Greek yogurt with honey and cinnamon (probiotics and antioxidants to support serotonin production).

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale (fiber and B vitamins for neurotransmitter production).

Day 4

• Breakfast: Scrambled eggs with spinach and avocado on whole grain toast (healthy fats, fiber, and protein to support serotonin synthesis).

• Snack: A handful of pumpkin seeds (rich in magnesium and tryptophan).

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing (fiber and prebiotics for gut health).

• Snack: Kombucha and a small handful of sunflower seeds (probiotics and magnesium for mood regulation).

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts (rich in omega-3s and fiber to support serotonin levels).

Day 5

• Breakfast: Smoothie with almond milk, berries, and ground flaxseeds (flaxseeds are rich in omega-3s, which help serotonin production).

• Snack: Celery sticks with almond butter (healthy fats and fiber to support gut and brain health).

• Lunch: Roasted chicken with roasted vegetables (carrots, zucchini, and parsnips) (rich in fiber and antioxidants).

• Snack: Kefir with chia seeds (fermented foods and prebiotics to support gut flora).

• Dinner: Grilled shrimp with wild rice and steamed spinach (high in magnesium and fiber to support mood and gut health).

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries (prebiotics and antioxidants to nurture gut bacteria and serotonin production).

• Snack: Mixed nuts and a small apple (healthy fats and fiber to balance serotonin levels).

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing (fiber and healthy fats to support serotonin production).

• Snack: Greek yogurt with a handful of pumpkin seeds (probiotics and magnesium to support brain health).

• Dinner: Baked cod with roasted sweet potatoes and broccoli (rich in omega-3s and fiber to support serotonin levels).

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg (healthy fats, fiber, and protein to boost serotonin production).

• Snack: A small handful of almonds and an orange (rich in vitamin C, which aids in serotonin production).

• Lunch: Quinoa bowl with grilled tofu, mixed vegetables, and tahini sauce (fiber and plant-based protein).

• Snack: Carrot sticks with hummus (prebiotics and fiber for gut health).

• Dinner: Grilled trout with roasted cauliflower and a side of quinoa (omega-3s and fiber to support serotonin production).