Better Sleep and Emotional Balance

Day 1

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

• Snack: A handful of walnuts (rich in omega-3 fatty acids, which help reduce anxiety and improve sleep quality).

• Lunch: Grilled chicken with avocado, mixed greens, and pumpkin seeds (protein and healthy fats to stabilize blood sugar and support emotional balance).

• Snack: Kefir with ground flaxseeds (fermented food to nourish the gut and promote restful sleep).

• Dinner: Grilled salmon with quinoa and steamed broccoli (rich in omega-3s, vitamin D, and magnesium for relaxation).

Day 2

• Breakfast: Smoothie with almond milk, spinach, banana, and ground flaxseeds (banana helps increase serotonin levels, supporting emotional balance).

• Snack: Carrot sticks with hummus (prebiotics for gut health and a steady mood).

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

• Snack: A boiled egg with cucumber slices (protein and tryptophan to enhance mood and emotional well-being).

• Dinner: Grilled turkey with quinoa and steamed asparagus (rich in B vitamins, which promote emotional stability and sleep quality).

Day 3

• Breakfast: Chia seed pudding made with coconut milk and mixed berries (antioxidants, fiber, and omega-3s for mental clarity and sleep regulation).

• Snack: A handful of almonds (rich in magnesium to help promote calmness and better sleep).

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice (plant protein and prebiotics to support gut flora and emotional well-being).

• Snack: Greek yogurt with honey and cinnamon (probiotics to improve gut health and serotonin production).

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale (fiber and magnesium to improve sleep and reduce stress).

Day 4

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

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

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing (plant-based protein and prebiotics for emotional balance).

• Snack: Kombucha with a small handful of sunflower seeds (fermented food and healthy fats to nourish gut health).

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts (rich in omega-3s, magnesium, and vitamin D to support mood and sleep quality).

Day 5

• Breakfast: Smoothie with almond milk, berries, and ground flaxseeds (anti-inflammatory foods for mood support and better sleep).

• Snack: Celery sticks with almond butter (healthy fats and fiber to stabilize blood sugar and support emotional health).

• Lunch: Roasted chicken with roasted vegetables (carrots, zucchini, and parsnips) (fiber and antioxidants to nourish gut flora).

• Snack: Kefir with chia seeds (probiotics and prebiotics to promote restful sleep).

• Dinner: Grilled shrimp with wild rice and steamed spinach (rich in magnesium, omega-3s, and fiber to support sleep and mood).

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries (prebiotics, antioxidants, and omega-3s for emotional balance and sleep regulation).

• Snack: Mixed nuts and a small apple (healthy fats and fiber to balance blood sugar and reduce stress).

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing (healthy fats and prebiotics to stabilize mood).

• Snack: Greek yogurt with a handful of pumpkin seeds (probiotics and magnesium for better sleep).

• Dinner: Baked cod with roasted sweet potatoes and broccoli (rich in omega-3s, fiber, and magnesium to support emotional health and sleep).

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg (healthy fats, protein, and fiber for emotional balance and sleep support).

• Snack: A small handful of almonds and an orange (vitamin C to help reduce stress and promote restful sleep).

• Lunch: Quinoa bowl with grilled tofu, mixed vegetables, and tahini sauce (fiber and prebiotics for gut health).

• Snack: Carrot sticks with hummus (prebiotics and fiber to nourish the gut and improve mood).

• Dinner: Grilled trout with roasted cauliflower and a side of quinoa (omega-3s and fiber to support emotional well-being and sleep).