The food library · simple, affordable, real
Food for body & mind
Low-Effort Options For Hard Days
- •Toast with peanut butter
- •eggs and bread
- •yogurt and fruit
- •tinned soup with beans
- •microwave rice with vegetables
- •canned fish on crackers
- •frozen ready vegetables
Omega-3 Sources
Salmon, sardines, trout, walnuts, chia seeds, flaxseed. These contribute healthy fats; no single food treats depression.
Protein And Everyday Nourishment
Eggs, beans, lentils, Greek yogurt, tofu, chicken, fish, lean meat, milk and fortified alternatives. Protein helps support normal body function.
Whole Grains And Steady Energy
Oats, brown rice, wholegrain bread, barley, quinoa and wholegrain pasta provide energy and fibre.
Fruit And Vegetables
Berries, bananas, oranges, apples, leafy greens, broccoli, carrots, tomatoes, peppers and frozen mixed vegetables offer varied nutrients.
Fats, Minerals And Fibre
Olive oil, avocado, nuts, seeds, beans, pumpkin seeds and leafy greens can help build a balanced diet.
What Matters Most
Eat regularly when you can. Drink water. Affordable frozen and canned foods count. Nutrition supports overall health, but is not a cure or substitute for depression treatment.
No Magic Mental-Health Food
Food will not cure depression or addiction. Regular meals and varied nutrients can support energy, brain function, and general health. You do not need an expensive diet.
Oats, Whole Grains, Beans
Provide carbohydrates and fiber for steady energy and gut health. Try oats with milk, rice with beans, or whole-grain toast.
Eggs, Yogurt, Tofu, Fish, Lentils
Provide protein and nutrients involved in normal brain and body function. Choose foods that fit your budget and preferences.
Salmon, Sardines, Walnuts, Chia
Offer omega-3 fats; fatty fish provides EPA and DHA. Evidence for omega-3 supplements as depression treatment is mixed, so prioritize overall dietary quality.
Leafy Greens, Berries, Citrus, Colorful Vegetables
Provide vitamins, minerals, and fiber. Frozen or canned options can be affordable and nutritious.
Practical Shopping Basket
Oats, eggs or tofu, yogurt, canned beans, frozen vegetables, bananas, berries, whole-grain bread, peanut butter, and canned fish if you eat it.
Easy meal ideas from all 30 days
- Day 1: Eggs or yogurt with toast and fruit. Simple protein, carbohydrate and fruit help make eating achievable.
- Day 2: Oatmeal with berries and nuts. Oats supply energy and fibre; nuts add unsaturated fats.
- Day 3: Beans on toast with a piece of fruit. Canned beans are inexpensive and provide fibre and protein.
- Day 4: Rice, frozen vegetables and eggs or tofu. Frozen vegetables are convenient; a mixed meal supports regular nourishment.
- Day 5: Tuna or chickpea sandwich with tomatoes. A quick meal can be easier than cooking from scratch.
- Day 6: Soup with whole-grain bread and cheese or beans. Warm, low-effort food can be useful on a difficult day.
- Day 7: Yogurt, banana and peanut butter toast. A fallback meal is better than skipping food because cooking feels impossible.
- Day 8: Eggs or yogurt with toast and fruit. Simple protein, carbohydrate and fruit help make eating achievable.
- Day 9: Oatmeal with berries and nuts. Oats supply energy and fibre; nuts add unsaturated fats.
- Day 10: Beans on toast with a piece of fruit. Canned beans are inexpensive and provide fibre and protein.
- Day 11: Rice, frozen vegetables and eggs or tofu. Frozen vegetables are convenient; a mixed meal supports regular nourishment.
- Day 12: Tuna or chickpea sandwich with tomatoes. A quick meal can be easier than cooking from scratch.
- Day 13: Soup with whole-grain bread and cheese or beans. Warm, low-effort food can be useful on a difficult day.
- Day 14: Yogurt, banana and peanut butter toast. A fallback meal is better than skipping food because cooking feels impossible.
- Day 15: Eggs or yogurt with toast and fruit. Simple protein, carbohydrate and fruit help make eating achievable.
- Day 16: Oatmeal with berries and nuts. Oats supply energy and fibre; nuts add unsaturated fats.
- Day 17: Beans on toast with a piece of fruit. Canned beans are inexpensive and provide fibre and protein.
- Day 18: Rice, frozen vegetables and eggs or tofu. Frozen vegetables are convenient; a mixed meal supports regular nourishment.
- Day 19: Tuna or chickpea sandwich with tomatoes. A quick meal can be easier than cooking from scratch.
- Day 20: Soup with whole-grain bread and cheese or beans. Warm, low-effort food can be useful on a difficult day.
- Day 21: Yogurt, banana and peanut butter toast. A fallback meal is better than skipping food because cooking feels impossible.
- Day 22: Eggs or yogurt with toast and fruit. Simple protein, carbohydrate and fruit help make eating achievable.
- Day 23: Oatmeal with berries and nuts. Oats supply energy and fibre; nuts add unsaturated fats.
- Day 24: Beans on toast with a piece of fruit. Canned beans are inexpensive and provide fibre and protein.
- Day 25: Rice, frozen vegetables and eggs or tofu. Frozen vegetables are convenient; a mixed meal supports regular nourishment.
- Day 26: Tuna or chickpea sandwich with tomatoes. A quick meal can be easier than cooking from scratch.
- Day 27: Soup with whole-grain bread and cheese or beans. Warm, low-effort food can be useful on a difficult day.
- Day 28: Yogurt, banana and peanut butter toast. A fallback meal is better than skipping food because cooking feels impossible.
- Day 29: Eggs or yogurt with toast and fruit. Simple protein, carbohydrate and fruit help make eating achievable.
- Day 30: Oatmeal with berries and nuts. Oats supply energy and fibre; nuts add unsaturated fats.
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