Whole Foods for Mental Health: A Beginner's Guide & Recipe List

Why is a therapist talking about food?

In my private practice, I see clients whose symptoms of depression or anxiety are exacerbated by a diet low in protein and essential minerals that impact hormones, gut health, the nervous system, and the brain, all of which in turn contribute to symptoms of anxiety, depression, fatigue, irritability, and frequent mood changes. Food is literally medicine and undoubtedly impacts the way that we think, feel, and behave.

But knowing that food impacts mental health is one thing, and actually knowing where to start without feeling overwhelmed is another. I wanted to simplify it for you and provide simple recipes that are easy to make, most of which I’ve personally have made for my family and we all love.

I personally love to eat, and I need my food to taste good. No one wants to feel like they are dieting in order to eat nourishing food. The goal is not the sacrifice eating good food if we want our bodies and minds to feel good.

The recipe I include are for an omnivorous diet, meaning meat, vegetables, fruits, etc. I am not promoting any specific type of diet. I always want you to listen to your body and make connections for what feels good for you. The term “bio-individuality” means that our bodies differ in terms of how we process foods, so while one person might thrive on eggs, another might have an allergy. Listen to your body.

I specifically include dairy and non-dairy recipes. I personally love dairy not only for the rich taste but also for the nutrient-density. However, recently I had to go dairy free while I work to heal my gut. If you are able to tolerate dairy, great! If you aren’t, then stick with the dairy-free recipes. All of these recipes are gluten-free as it’s common for wheat/gluten to be inflammatory and many people (not everyone!) feel better without it.

Disclaimer: If you have any questions or concerns about your diet and overall nutrient intake, I encourage you to connect with an integrative physician, naturopath, functional medicine doctor, or integrative nutritionist in order to do individual testing and learn more about how you can ensure that your body is getting the nutrients it needs.

Basic Principles of Eating for Health and Mood

1. Fat from whole foods (versus processed foods) won’t make you fat and doesn’t need to be feared. The human brain is nearly 60% fat, so in order for it to be working optimally, it needs nutrient-dense fats. These fats include avocado, yogurt, meat, cheese, nuts, seeds, and milk (just to name a few).
2. We all need protein, including women. It’s a common misconception that women should limit protein to avoid “getting bulky.” But our bodies are literally built on protein, and our skin is 70-80% collagen, the most abundant type of protein in the body. The amount of protein we should be consuming differs for each of us, depending on our size and activity level, so focus less on a certain number of grams of protein and instead make sure to prioritize each meal. Focusing on protein can also increase satiety after meals which can reduce snack cravings in between meals.
3. Eating enough protein supports healthy blood sugar balance. When our blood sugar is out of whack, we may experience drops in energy levels and mood swings. Regular blood sugar spikes and drops can also lead to diabetes down the road. How to avoid blood sugar swings? Always pair carbs (including fruit!) with protein and/or fat. For example, instead of just eating a banana by itself, add some peanut butter to it. That combination of sugar/carbs and protein will blunt the blood sugar spike.
4. Avoid sugar (maple syrup and honey are fine in moderation), seed oils (canola oil, sunflower, safflower, soybean, grapeseed oil, etc.), and processed foods as much as possible.
5. If you don’t recognize certain ingredients in a packaged meal, skip it.
6. Fats to cook with: coconut oil, tallow (rendered beef fat – I use the brand, Epic), lard (rendered pork fat – I use the brand, Epic), ghee, and butter. Olive oil and avocado are great as well, but best reserved for low to medium heat cooking or using as a dressing.
7. Check labels for hidden sugar and inflammatory oils (like sunflower, safflower oil, peanut oil, canola oil, rapeseed oil, soybean oil, corn oil, rice bran oil). For example, bacon often contains added sugar and/or sunflower oil and even beans can be canned in oil, so be sure to check every label!
8. Hydration is essential for the human body to function properly. In order to be adequately hydrated, minerals, in addition to water, need to be replenished. When you are eating a lot of processed foods, you may be consuming excess salt. However, when you switch to a whole foods and minimally processed diet, including salt in your diet is a must. To do this, you can salt your food to taste with sea or pink Himalayan salt as well as consuming electrolytes in your water throughout the day. Be sure the electrolytes have no sugar added. Here are three bands to choose from: Dry Water, Just Ingredients, Needed, ProMix, and Kono Nutrition.
9. At restaurants, you can ask them what they use as their cooking fat (no pressure though if this feels stressful for you). Most use canola or some kind of vegetable oil because it’s cheaper than butter, ghee, coconut oil, and avocado oil. My favorite swap is to ask them to cook in butter instead of oil because restaurants always have butter on hand. (And I’ve never once been told “no” to this request!)
10. If it’s within your budget, buy organic, grass-fed, and pasture-raised as much as possible. If you have to pick and choose, check out this list of the Clean 15 and Dirty Dozen. The Clean 15 are the fruits and veggies that have been found to have the least amount of pesticides on them. The Dirty Dozen, as the name suggests, are the ones with the most amount of pesticides found on them and should ideally be purchased organic. Grass-fed beef is fairly easy to find these days in most grocery stores, even places like Costco. Same with pasture-raised eggs. Finding chicken that is pasture-raised is harder and still quite a bit more expensive. If it’s out of reach for you, you can still buy organic chicken, and you can find fresh (not frozen) organic chicken at Costco (among other places).
11. Simple meals are the best. Healthy eating doesn’t have to be complicated. If you are eating mostly whole and minimally processed foods (with ingredients you recognize), then you are doing amazing. It’s not all or nothing.
12. Finally, do the best you can, and let the rest go. Worrying about consuming a tiny bit of seed oil or some sugar can raise cortisol in the body and negatively impact the body just as much as the food you’re worried about. Repeat: do your best, and let the rest go.

Recipes

Here are over 150 recipes to get you started. I have personally made many of them, and they are family favorites on repeat in my household.

• For some recipes, I include personal notes on how I made the meal and also include specific brand recommendations.
• All recipes are gluten-free except if you add sourdough to a meal or buy traditional flour tortillas (which I don’t recommend. Try Siete brand tortillas – cassava or almond flour!)
• Dairy-free recipes are noted with (DF)

Seafood

• Spicy Salmon Rolls Bowls (DF)
• Saucy Garlic Butter Shrimp
• Creamy Garlic Butter Tuscan Salmon
• Spinach Stuffed Salmon
• Creamy Garlic Shrimp with Parmesan
• Coconut Curry Salmon (DF)
• Citrusy Shrimp and Black Bean Salad (DF)
• Honey Mustard Salmon with Potatoes and Broccoli (DF)
• Shrimp Fajita Bowl (DF if you omit the cheese)

Beef

• Egg Roll in a Bowl (DF)
• I often use ground beef (1 lb.) for this recipe instead of chicken but either works!
• I use Chosen Avocado mayo for the sauce.
• I often don’t have lime on hand so sometimes omit that from the sauce, though it adds a nice tang!
• I buy minced ginger from Sprouts. The brand is The Ginger People.
• I buy an organic shredded cabbage and carrots mix from Trader Joe’s and organic chopped kale (use about half the bag of the kale). I omit the Brussels sprouts.
• Stuffed Pepper Soup (DF)
• Panda Express Beef and Broccoli (DF)
• Ground Beef Teriyaki Stir Fry (DF)
• I prefer ground beef to turkey so that’s what I’d use in this recipe.
• Taco Salad
• Firecracker Beef Bowl (DF)
• Saucy Steak Stir Fry (DF)
• Fiesta Taco Bake
• I usually make this with ground beef.
• Zucchini Lasagna
• Beef and Broccoli Stir Fry (DF)
• Ground Beef Taco Skillet (DF)
• Beef, Kale, and Tahini Bowl (DF)
• Creamy Taco Soup
• Sloppy Joe Bowls (DF)
• Beef and Pumpkin Chili (DF)
• Texas-style Brisket (DF)
• Broccoli Cheddar Meatballs
• recipe calls for ground turkey/chicken, but I use beef.
• Mongolian Beef and Broccoli (DF)
• I opted for Jovial cassava pasta instead of ramen noodles, so I just cooked the pasta separately and then omitted the extra 2 cups of bone broth. I served with steamed broccoli.
• Steak and Grilled Corn Salad (DF if you omit the cheese)
• The Easiest Chuck Roast (DF)
• Lasagna Soup (DF if you omit the cheese)
• Beef and Broccoli Ramen Stir Fry (DF)
• Chuck Roast Chili (DF)
• Big Mac Taco
• Thai Basil Beef Lettuce Wraps (DF)
• Hamburger Helper (DF)
• I halved the recipe but still used almost all of the 16.9 oz of broth in order for my pasta to fully cook and still create a yummy saucy dish. I used Jovial cassava penne pasta. I also omitted the nutritional yeast due to preference (I don't like to taste at all) and the dish was still very yummy.

Pork

• Sausage Balls
• Pork Ramen (DF)
• Sticky saucy Pork Lettuce Wraps (DF)
• Spring pasta with chicken or pork sausage (DF if you eliminate the parmesan cheese and make sure your pesto is dairy free)
• I use Jovial cassava pasta.
• Orange Pork Stir Fry (DF)
• I serve with bone broth rice.
• Carnitas Tacos (DF)
• Sausage and Zucchini Skillet (DF)
• Sausage and Pumpkin Pasta (DF)
• I used Beeler’s pork breakfast sausage. You can also use chicken sausage!
• I omitted the sage and parsley because I didn’t have them on hand and still loved this recipe.
• I used dried rosemary instead of fresh and it worked great.
• Spaghetti Squash Carbonara
• Braised Pork with Apples and Sauerkraut (DF)
• Slow Cooker Taco Chili (DF)
• Saucy Orange Pork Stir Fry (DF)

Chicken

• One Skillet Sausage, Veggie, and Cauliflower Rice (DF)
• I love Aidells chicken and apple sausage which I buy at Costco.
• Peanut Chicken Satay Salad Cups (DF)
• Skillet Chicken with Mushroom Gravy (DF)
• Roasted Cauliflower and Sausage Soup (DF)
• Harvest Sheet Pan Dinner (DF)
• If butternut squash isn’t in season, I will sub sweet potato.
• I buy Aidells chicken and apple sausage at Costco.
• Sheet Pan Chicken and Cauliflower Street Taco Bowls (DF)
• Chicken Curry (DF)
• Fiesta Taco Bake
• Curry Chicken Salad (DF)
• Thai Chicken and Mango Lettuce Cups (DF)
• Balsamic Chicken (DF if you omit the mozzarella on top)
• Chicken Tikka Masala (DF)
• Ginger Chicken Meatballs with Peanut Sauce (DF)
• Greek Chicken Kebabs (DF)
• Moroccan Chicken Salad (DF)
• Marry Me Chicken Meatballs (DF if you omit the parmesan cheese)
• Saucy Pineapple Chicken (DF)
• Chicken Enchilada Bake
• Marry Me Chicken (DF if you omit the parmesan)
• Chicken bacon Greek goddess ranch wraps (DF)
• Miso peanut glass noodle stir fry (DF)
• Chicken Thighs with mushroom gravy (DF)
• Avocado Corn Chicken Salad (DF)
• Orange Chicken (DF)
• I serve with bone broth rice (organic jasmine rice cooked in chicken bone broth – which I purchase in bulk at Costco – and steamed broccoli.
• Peanut Chicken Satay salad (DF)
• Southwestern Chopped Chicken salad (DF)
• Baked Chicken Tacos (DF)
• Sundried tomato chicken meatballs with dairy-free tzatziki (DF)
• Chicken parmesan (DF)
• I also use this recipe for chicken tenders and dip into BBQ sauce (look for one with no or low sugar!)
• Southwestern Chopped Salad (DF)
• I added chicken to this which I made in my air fryer by cooking it with a little pork fat and Siete mild taco seasoning. Cooked in 360 in the air fryer for 10 minutes, flipping halfway through.
• Bruschetta Caprese Chicken
• Red Thai Curry Chicken Noodle Soup (DF if you sub avocado or coconut oil for butter )
• One Pot Green Curry Chicken and Rice (DF)
• Apple Walnut Chicken Salad (DF)
• Fall Harvest Salad (DF)
• I didn’t love the crispy rice addition so next time I’d personally make it without. But I’d recommend trying it with the rice and seeing if you love it – we all have different taste preferences.
• I also made it with air fried chicken – I marinated the chicken in avocado oil, a little maple syrup, salt, and garlic and then air fried it. So good!
• Sausage and Pumpkin Pasta (DF)
• I used Beeler’s pork breakfast sausage. You can also use chicken sausage!
• I omitted the sage and parsley because I didn’t have them on hand and still loved this recipe.
• I used dried rosemary instead of fresh and it worked great.
• Loaded Veggie Salsa Verde Chicken Chili (DF)
• Honey Glazed Chicken Wings (DF)
• Rustic Chicken Soup (DF)
• Copycat Sweet Green Harvest Bowl (DF if you omit the cheese)
• Grilled Veggies, Potatoes, and Sausage Bowl (DF)
• One Pot Ginger Coconut Milk Chicken Bowls (DF)
• Honey Ginger Chicken Bowls (DF)
• Honey Balsamic Chicken (DF)
• Chicken Parmesan
• Marry Me Chicken (DF)
• Garlic Honey Chicken Drumsticks (DF)
• Sundried tomato chicken pasta (DF)

Turkey

• Turkey Meatballs in Creamy Mushroom Sauce (DF)
• I made mine with ground beef and omitted the poultry seasoning and sage. Still turned out delicious!
• Turkey Teriyaki Rice Bowl (DF)
• Sweet and Sour Meatballs (DF)

Lamb

• Lamb Meatballs with Tzatziki Sauce (DF if made with coconut yogurt in the dressing)

Veggies/Sides

• Zucchini with Hot Honey and Feta
• Corn and Avocado Salad (DF)
• Pumpkin Mac and Cheese
• Crispy smashed potatoes (DF)
• Honey glazed carrots (DF)
• Squash with bacon and caramelized shallots (DF)
• Southwest Chopped salad (DF)
• Fall Harvest Salad (DF)
• I didn’t love the crispy rice addition so next time I’d personally make it without. But I’d recommend trying it with the rice and seeing if you love it – we all have different taste preferences.
• I also made it with air fried chicken – I marinated the chicken in avocado oil, a little maple syrup, salt, and garlic and then air fried it. So good!
• Sweet potato chili (DF)
• Butternut squash soup (DF)
• Curried butternut squash and carrot soup (DF)

Baked Goods and Snacks

MUFFINS & BREADS

• Blueberry Muffins (DF)
• Pumpkin Cinnamon Roll Bread (DF)
• Double Chocolate Zucchini Blender Bread (DF)
• Apple Cinnamon Muffins (DF)
• Zucchini Pumpkin Bread (DF)
• Flourless Chocolate Muffins (DF)
  

COOKIES

• Chocolate chip cookies (DF)
• Chocolate Chunk Tahini Cookies (DF)
• Molten Chocolate Brookies (DF)
• Peanut Butter Cookies (DF)
• Flourless Peanut Butter Chocolate Fudge Cookies (DF)
• Chocolate Tahini Cookie Skillet (DF)
• Soft baked double chocolate chip cookies (DF)
  

PROTEIN & ENERGY BITES

• No Bake Energy Bites (DF)
• Peanut Butter Protein Balls (DF)
• Lactation-Supporting Bites(DF)
  
  

BROWNIES

• Fudgy Chocolate Zucchini Brownies (DF)
• 2 minute Protein Brownie (DF if you use dairy-free yogurt)
• Fudgy Tahini Brownies (DF)
• Fudge Brownies (DF)
• Nut-free Fudge Brownies (DF)
  

bars

• Chocolate Cookie Dough Bars (DF)
• Edible Cookie Dough Bars with Salted Chocolate Ganache (DF)
• Reese’s Peanut Butter Bars (DF)
• Peanut Butter Bars (DF)
• Peanut Butter Chocolate Chunk Blondies (DF)
• Pecan Snickers bars (DF)
• Peanut Butter Twix Bars (DF)
• Pumpkin Pie Bars (DF)
• Twix Bars (DF)
• Chocolate tahini snack bars (DF)
• I used cashew butter instead of tahini and added 2 scoops of collagen
  

ICE CREAM

• Dairy free vanilla ice cream using the ninja creami (DF; mobile viewing only in IG app)
• Strawberry Protein Ice Cream (DF; mobile viewing only on IG app
• Strawberry Shortcake Ice cream sandwiches(DF)
  

popsicles

• Yogurt Popsicles (DF if you use coconut yogurt and non-dairy milk)

oATS

• Protein Overnight Oats (DF)
• Brownie Baked Oatmeal (DF – single serve)

oTHER

• Apple Crisp (DF; mobile viewing only in IG app) or another version here
• Peppermint Patties (DF)
• Chocolate Chia Mousse (DF)

Beverages/Mocktails

• Strawberry Lemonade (DF; mobile viewing only on IG)
• Wellness Shots (DF)
• Ginger Turmeric Shots (DF)
• Salted Whipped Honey Coffee (DF if you use DF milk)
• Salted Banana Cream Coffee (DF if you use DF milk)

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One week of meal planning

I personally like to diversify my protein sources throughout the week, so I’ve done that here as well.

MONDAY

• Breakfast: Egg and sausage breakfast tacos
• Lunch: Taco Salad
• Dinner: Spicy Salmon Rolls Bowls (DF)

TUESDAY

• Breakfast: Dippy Tomato Egg Skillet (use organic sourdough for the bread) or Shakshuka 
• Lunch: Spring pasta with chicken or pork sausage (I use Jovial cassava pasta. DF if you eliminate the parmesan cheese and make sure your pesto is dairy free)
• Dinner: Carnitas Tacos (DF)

WEDNESDAY

• Breakfast: Mango chia seed pudding (add in protein powder to the chia mixture – either this collagen or this protein powder in the vanilla flavor would be good options)
• Lunch: Sausage Balls and Honey glazed carrots (DF)
• Dinner: Egg Roll in a Bowl (DF)

THURSDAY

• Breakfast: Avocado Egg Salad (DF)
• Lunch: Veggie and Sausage Bowl (DF)
• Dinner: Mongolian Beef (I opted for Jovial cassava pasta instead of ramen noodles, so I just cooked the pasta separately and then omitted the extra 2 cups of bone broth. I served with steamed broccoli.)

FRIDAY

• Breakfast: Yogurt bowl (DF if you use coconut yogurt) I prefer to use this collagen paired with a few drops of vanilla monk fruit or this vanilla protein powder in my yogurt.
• Lunch: Stuffed Pepper Soup (DF) Make in the crockpot the night before and easy to heat up the next day for lunch.
• Dinner: Lamb Meatballs with Tzatziki Sauce (M, DF if made with coconut yogurt in the dressing)

SATURDAY

• Breakfast: Roasted veggie and chorizo breakfast burrito bowl (DF)
• Lunch: Chicken salad lettuce wraps or another version here (DF) Primal Kitchen has a great caesar dressing.
• Dinner: Beef Fried Rice

SUNDAY

• Breakfast: Copycat Starbucks spinach egg wrap – I’d recommend using a Siete burrito tortilla and whole eggs instead of egg whites for full nutrient benefits.
• Lunch: Orange Pork Stir Fry (DF) – I serve with bone broth rice.
• Dinner: Marry Me Chicken (DF if you omit the parmesan)