Calmer, Happier You

Day 1

• Breakfast: Greek yogurt with chia seeds, blueberries, and a drizzle of honey (probiotics and antioxidants to support gut-brain communication).

• Snack: A handful of walnuts (rich in omega-3 fatty acids, supporting brain function and mood regulation).

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

• Snack: Kefir with a tablespoon of ground flaxseeds (fermented foods to promote gut health and improve mood).

• Dinner: Grilled salmon with quinoa and steamed broccoli (omega-3s and magnesium to support brain health and reduce stress).

Day 2

• Breakfast: Smoothie with almond milk, spinach, banana, and ground flaxseeds (banana helps serotonin production, aiding mood regulation).

• Snack: Carrot sticks with hummus (prebiotics to nourish the gut and promote emotional balance).

• Lunch: Lentil soup with a side of mixed greens salad (lentils are a great source of tryptophan to support serotonin production).

• Snack: A boiled egg with cucumber slices (protein and tryptophan for improved brain function).

• Dinner: Grilled turkey with quinoa and steamed asparagus (rich in B vitamins, which promote brain health and emotional well-being).

Day 3

• Breakfast: Chia seed pudding made with coconut milk and mixed berries (fiber, antioxidants, and omega-3s for a calm, focused mind).

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

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice (plant protein and prebiotics to nourish the gut and support brain health).

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

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale (fiber and magnesium to improve mood and cognitive function).

Day 4

• Breakfast: Scrambled eggs with spinach and avocado on whole grain toast (protein, healthy fats, and fiber to promote serotonin production and support gut-brain health).

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

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing (plant-based protein and prebiotics to enhance gut health).

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

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts (omega-3s and fiber for brain function and mood regulation).

Day 5

• Breakfast: Smoothie with almond milk, berries, and ground flaxseeds (anti-inflammatory foods for a calmer, happier mind).

• Snack: Celery sticks with almond butter (healthy fats and fiber to stabilize blood sugar and promote emotional well-being).

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

• Snack: Kefir with chia seeds (probiotics to balance the gut-brain connection).

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

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries (prebiotics and antioxidants to support gut health and brain function).

• Snack: Mixed nuts and a small apple (healthy fats and fiber to improve mood and focus).

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing (healthy fats and fiber for emotional balance).

• Snack: Greek yogurt with a handful of pumpkin seeds (probiotics to support gut-brain communication).

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

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg (healthy fats, protein, and fiber to stabilize blood sugar and support brain function).

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

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

• 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 brain function and emotional well-being).