14-day Diet Plan To Reduce Stress

We often receive recommendations on which and what foods to consume to deal with various conditions. Since our daily lives are very busy today, we focus on this and offer you a  14-day diet plan to reduce stress.  In addition to the exact menu for each day, we will provide you with a list of foods that are good to have at home so that you can always prepare a suitable anti-stress dish.

Nutritional plan to reduce stress

Day 1

• breakfast: oatmeal with milk, blueberries and nuts
• lunch: "doner" of turkey with avocado, wrapped in lettuce leaf
• afternoon breakfast: orange and pistachios
• dinner: salmon with broccoli and wheat
• dessert: a glass of warm milk with honey

Day 2

• breakfast: low-fat yogurt with cherries and almonds
• lunch: chicken soup with rice
• Afternoon snack: apple with a piece of cheese
• dinner: chicken with vegetables (in a pan) and brown rice
• dessert: a bar of dark chocolate

Day 3

• breakfast: 2 eggs (no matter how they are prepared) and a slice of wholemeal bread
• lunch: chicken and avocado salad
• Afternoon snack: carrot on sticks and hummus
• dinner: turkey tortilla
• dessert: tea with honey

Day 4

• breakfast: soaked oatmeal with cocoa, peanut butter and banana
• lunch: quinoa with black beans
• afternoon breakfast: popcorn
• dinner: grilled chicken with barley and spinach
• dessert: berries with cream

Day 5

• breakfast: wholemeal pancakes with fruit
• lunch: tortilla bread with chicken and vegetables
• Afternoon snack: kale chips
• dinner: sushi with tuna and brown rice
• dessert: chocolate cream with avocado

Day 6

• Breakfast: 1 egg, avocado and a slice of bread
• lunch: lentils
• Afternoon snack: celery stalks with peanut butter
• dinner: roasted chicken breast with carrots and quinoa
• dessert: berries

Day 7

• breakfast: quinoa with fruit
• lunch: stuffed peppers with brown rice, vegetables and minced chicken
• afternoon breakfast: pumpkin seeds
• dinner: shrimp with rice and peanut sauce
• dessert: baked apple

Day 8

• breakfast: yogurt with fruit and granola
• lunch: tortilla bread with vegetables and hummus
• Afternoon snack: guacamole with wholemeal crackers
• dinner: brown rice with tomatoes and mushrooms
• dessert: strawberries flew with dark chocolate

Day 9

• breakfast: chia pudding with cocoa and walnuts
• lunch: vegetable burger with spinach
• Afternoon snack: wholemeal toast with ricotta, honey and raspberries
• dinner: pork with rice, avocado, vegetables and corn
• dessert: melon with low-fat yogurt

Day 10

• breakfast: oatmeal with apple and cinnamon
• lunch: baby spinach salad with canned tuna
• afternoon breakfast: a glass of milk
• dinner: pumpkin soup
• dessert: a cup of chamomile tea

Day 11

• breakfast: fried slice of wholemeal bread with fruit
• lunch: grilled cheese with bread and tomato soup
• Afternoon snack: banana with peanut butter
• dinner: chicken with potatoes and vegetables
• dessert: pear

Day 12

• breakfast: a packet of raw nuts with fruit and a cup of tea
• lunch: Caesar salad
• afternoon breakfast: almonds
• dinner: grilled salmon with asparagus and brown rice
• dinner: dark chocolate with banana

Day 13

• breakfast: wholemeal muffin with yogurt
• lunch: minestrone soup
• Afternoon snack: hard-boiled eggs
• dinner: bean salad with spinach
• dessert: a piece of strawberry cake

Day 14

• breakfast: wholemeal toast with peanut butter and banana
• lunch: salad with chickpeas and meat
• Afternoon snack: red pepper with dip of your choice
• dinner: vegetarian chili con carne
• dessert: apple cream

List of foods that will help you manage stress:

• olive oil;
• whole grains - brown rice, quinoa, einkorn, millet, etc .;
• oat flakes;
• black chocolate;
• raw nuts - almonds, walnuts, cashews, pistachios;
• seeds - pumpkin seeds, sunflower, flaxseed, whose;
• tea - black, green, chamomile;
• fish - salmon, trout, sardines, etc .;
• low-fat milk - fresh and sour;
• sweet potatoes;
• green leafy vegetables;
• avocado;
• Forest fruits;
• citrus fruits;
• peppers;
• bananas.

See which foods reduce stress and which increase it.