Anxiety-Free Meal Plans: Week 3

And we’re back with week 3 in our Anxiety-Free Meal Plans series, where you can be the fly on the wall in my kitchen and see exactly what I eat. 👀

If you are new here (hi!!👋), here’s some context:

A huge part of why I eat the way I do is because of how I used to feel.

For years, I struggled with insomnia, panic attacks, depression, heart palpitations, constant pressure around my heart, dizziness, lightheadedness, brain fog, trouble concentrating, persistent, uncontrollable worry, dissociation, and a general feeling of being completely disconnected from myself.

I was on medication Prozac and Ativan from 2011 to 2014, and gained 20 pounds from that.

And while there were multiple layers to my healing, one of the biggest pieces that helped eliminate these symptoms and keep them away since 2015 has been how I eat.

I’m hoping through these shares I can show you how I eat in a way that supports my body, nervous system, and mental health without being super restrictive or “perfect”. I aim mainly for whole foods, lots of protein, fibre, and total calories, and simple, repeatable meals that I can stay consistent with.

I hope it helps you see that this can be simple, flexible, and doable in your life, too.

Meal 1 - *new breakfast alert* Chocolate Protein Overnight Oats + Blended Chia Pudding with raspberries and cherries

Normally, I have had these pancakes for breakfast for years, but my daughter was having some GI reactions to egg, gluten and dairy, so I have removed them from my diet to help while we do a little gut work or wait it out, as most babies do outgrow their sensitivities by 18 months old.

I was playing around with some egg-free pancakes, but I wasn’t loving them, so I switched to a delicious overnight oats chia seed concoction.

• 1/2 cup gluten-free oats

• 1 tbsp chia seeds

• 1.5 scoop chocolate protein powder (or however much you need to total 30g of protein, this will vary between different protein powders)

• 1 tbsp cacao powder

• 3/4 cup milk of choice (oat milk, almond milk, dairy milk, etc.)

• Pinch of sea salt

1. Add everything to a blender or mini food processor.

2. Blend until smooth and pudding-like.

3. Pour into a jar or container. I add frozen fruit here.

4. Refrigerate overnight, or at least 4 hours.

I make three at a time, every 3rd day, so I have enough for 3 breakfasts. I also add 1/3 scoop of frozen cherries and 1/3 scoop of frozen raspberries on top, so they are defrosted and ready to eat in the mornings!

Meal 2 - Soup + 3 chicken thighs

I make a batch of 12 chicken thighs at least twice a week for quick protein for lunches and dinners.

Meal 3 - Blueberry Protein Smoothie (recipe found here, plus now we add a bit of frozen raspberries, and it’s soooo good!!)

Meal 4 - Green Curry Bowl

I used this green curry “soup” and cooked it with carrots and broccoli. Added some greens, leftover rice and chicken thighs and bada bing, bada boom! Quick, yummy dinner!

Meal 1 - Chocolate Protein Overnight Oats + Blended Chia Pudding with raspberries and cherries

And coffee with almond milk! I oftentimes forget to write that, but I do drink coffee daily AFTER my breakfast.

Meal 2 - Raspberry Blueberry Protein Smoothie

Meal 3 - Sausages, Egg-Free Potato Salad & Watermelon

Once a week, I take my daughter to my in-laws so I can get some admin done in my practice, and my mother-in-law makes everything gluten-, dairy-, and egg-free! She made the mayo for this potato salad from scratch!

I forgot to take a picture until I was almost done with my sausages; there were originally 3 on the plate, lol.

Meal 4 - Same green curry bowl from last night. Leftovers!