7 day stress-friendly meal plan

At times when you have extra stress, putting effort into planning and cooking healthy meals can become a mammoth task. You may be more tempted to skip meals or reach for convenience foods, both of which can reduce your nutrient intake.

Here we have provided some nutritious recipes to support you when you are stressed, without making you feel overwhelmed. These recipes provide the nutrients your body needs to support normal energy metabolism, nervous-system function and protection from oxidative stress while being quick to make, simple and as low-effort as possible. 

This meal plan focuses on foods naturally rich in:

• B vitamins - needed for normal energy metabolism and nervous system function
• Omega 3 fatty acids - these include EPA and DHA, which have important roles in brain and cardiovascular health
• Vitamin C - an antioxidant nutrient that also contributes to normal psychological function and helps protect cells from oxidative stress
• Antioxidants and polyphenols - found abundantly in colourful fruit, vegetables, herbs, spices, tea and other plant foods.

@Vegan Omega 3

Here's a simple formula you can use whenever you don't know what to eat:

Protein + wholegrain carbohydrate + colourful plant food + healthy fat.

Examples include: Hummus, wholegrain wrap, spinach and avocado.

7-day meal plan

Day	Breakfast	Lunch	Dinner
Monday	Berry overnight oats	Chickpea and avocado wrap	Tofu & vegetable rice bowl
Tuesday	Breakfast Smoothie	Mediterranean chickpea bowl	Lentil and sweet potato bowl
Wednesday	Berry, Chia & Flax Breakfast Pudding	Hummus, avocado & edamame bowl	Spinach & pea pasta
Thursday	Berry overnight oats	Chickpea and avocado wrap	Tofu vegetable rice bowl
Friday	Breakfast Smoothie	Bean bowl	Lentil and sweet potato bowl
Saturday	Berry, Chia and Flax Breakfast Pudding	Mediterranean chickpea bowl	Hummus & avocado plate
Sunday	Wholegrain toast with peanut butter and banana slices	Edamame and hummus bowl	Edamame & hummus bowl

Snacks

Keep these ready to grab.

Apple and walnuts

• 1 apple
• 20g walnuts

Hummus and vegetables

• 50g hummus
• 100g carrots
• 100g peppers or sugar snap peas

Berry and yoghurt bowl

• 150g unsweetened fortified soy yoghurt
• 100g berries
• 10g ground flaxseed
• 10 g pumpkin seeds

Banana and nut butter

• 1 banana
• 20g peanut or almond butter

Edamame snack

• 100g frozen edamame
• Squeeze of lemon
• Sprinkle of sesame seeds
  

Discover our range of award-winning probiotics, vitamins and supplements. 

You may also enjoy reading: 

• Why stress depletes your vitamin C and B vitamins - and what to do about it
• 7 health benefits of a plant-based diet
• Food to help support energy and reduce stress