If your body is functioning correctly as a whole, you tend to be a happier person. The Good Mood Diet can help boost energy and immunity levels, which both contribute to a better mood. In turn, a better mood leads to more energy and other health benefits.
A better mood, less stress, and more happiness can be as simple as changing your diet. A seven-day diet meant to improve your day to day mood, you can use the diet to reduce your weight and your stress levels.
The foods on the Good Mood Diet offer antioxidant protection that stabilises blood sugar levels. If your blood sugar is unstable, you’ll have more mood swings, more cravings and less energy.
The more energy you have, the happier you’ll be.
Another important aspect of the diet is that it provides the best possible digestion so that the body has optimal nutrient absorption. A healthy gut microbiota has been shown to help with both immunity and your mood.
You should lose weight on the diet, as it’s a primarily plant-based, nutrient dense diet. It has more fibre which means you’ll have better digestion and fewer cravings. That translates into more weight loss.
When your weight comes down, your cardiovascular health improves as well, even reducing cancer risk. Actually eating more plant-based food positively impacts on many disease states, lowering mortality rates.
- Avocados are essential fatty acids and contain tyrosine, which helps improve dopamine levels.
- Berries are rich in antioxidants such as anthocyanins that help cognitive function and reduce inflammation. They also contain Vitamin C which helps stress levels. Pair berries with other brightly red coloured foods like Beetroot to help with Nitric Oxide Production, which will contribute to your bettered mood and circulation.
- Lentils are complex carbs that will boost serotonin levels.
- Bananas contain the amino acid tryptophan, a precursor to serotonin.
- Oats are rich in Vitamin B and will help to stabilize your blood sugar, giving you a steadier mood and more energy.
- Salmon and Sardines are essential fatty acids. Salmon in particular is rich in Vitamin B12.
- Nuts are healthy fats high in Vitamin B. Brazil nuts are rich in selenium which can help with anxiety and depression levels.
- Leafy greens like spinach are high magnesium and Vitamin B.
- Tea contains L theanine which helps produce alpha waves, which can improve and relax your mood. Green Tea and Matcha Tea are best for L theanine levels, whilst dandelion tea can improve your liver health. Herbal teas such as Chamomile and Lemon Balm have calming effects.
- Algae, such as Algal Oil, Spirulina, or Chlorella, contains essential fatty acids as well as Vitamin B to help your mood and iron to help with circulation. Algae has other benefits like improved memory, energy and digestive function.
- Herbs and spices like cinnamon, rosemary, basil, turmeric, ginger, garlic, and sage have mood-boosting and memory-enhancing properties.
- Fermented Foods such as tempeh, kefir, yoghurt, and miso can help with healthy gut microbiota to improve your mood and immunity.
- Broccoli contains folic acid.
- Seeds are nutrient dense fuel.
- Quinoa contain Vitamin B that will help nourish the nervous system.
Things to avoid on the Good Mood Diet are excessive caffeine, sugar and alcohol.
Caffeine can make you jittery and may lead to adrenal exhaustion and insomnia. Sugar causes mood swings and tiredness by causing blood sugar fluctuations. Alcohol is a depressant that negatively impacts your liver health, which can worsen your mood and leave you feeling down the next day.
A little bread is okay as long as it supplies the carbohydrates that help serotonin production, just try to limit it.
- Eat colourful foods.
- Eat a variety of foods.
- Fibre is your friend.
- Eat mostly plant based foods, or have plant-based food days.
- Less meat and less dairy.
- Less coffee, though one to two cups a day is alright.
- Cook with a variety of herbs and spices to boost metabolism, cognition, memory and circulation.
- Have alcohol-free days. If you have wine, make sure that it’s red since red wine contains resveratrol.
- Eat more wholesome foods and avoid sugary, overly processed, nutrient lacking beige foods.
- You can have cheat meals or snacks, but not too many. Don’t have more than one cheat day a week.
- Less screen time.
- Eat mindfully to help with digestion.
- Look after your gut microbiome by having fermented foods from time to time.
- Try to focus on what you have rather than what you don’t.
- Exercise at least 20 minutes a day, five days a week.
- Don’t overtrain. 45 minutes five times a week is enough at the top end. If you overtrain, it can put stress on mood, health and weight loss.
- Mix up your routine. Do a combo of HIT workouts and LISS workouts, and don’t do the same thing every day. For example, you can walk one day, do yoga the next, then swim, next weights, and so on.
- Do the exercise you enjoy. If you’re too tired or not in the mood on some days, don’t stress about not doing it. Something is better than nothing, and you can build up your exercise over time.
One Week Better Mood Diet
Days 1, 3, 5, 7
Two cups of raspberries
One cup of spinach
One teaspoon cinnamon
Two teaspoons chia or linseeds
200 mls of hemp, rice, oat, or almond milk
Chia Seed Porridge
One cup of oats
Rice milk or coconut milk
One teaspoon of chia seeds and coconut flakes
Top with berries
Cup of tea, coffee, or Matcha green tea.
Bananas and prunes – Have a few prunes or a glass of prune juice if you prefer, together with one banana.
Mixed nuts and seeds – this will provide protein to help keep you full and satisfied until dinner.
Cup of peppermint or spearmint tea.
Teriyaki Tofu Roll
1 tablespoon sesame oil
4 medium sized chestnut mushrooms, sliced
A pinch of salt
Pepper to taste
1 small baguette or 2 slices of bread of choice
2-3 teaspoons organic teriyaki sauce
Tofu, five thin slices
1 tablespoon tahini
Small tomatoes to garnish
In a frying pan, heat oil over medium heat until hot.
Add mushrooms, salt and pepper, stir and cook/fry for about five-six minutes.
Add tofu slices and simmer for 5 minutes.
Cut small piece of roll in two halves.
Spread tahini on both halves.
Place tofu and mushrooms on one of the baguette halves and add teriyaki sauce on top .
Place the other half of the baguette on top.
Quinoa, Chickpea and Spinach Salad
3 small cups quinoa
1 can organic chickpeas
1 can organic corn
3 tablespoons extra-virgin olive oil
3/4 tsp salt
3 thyme sprigs
1 tsp chilli powder
1 clove garlic, minced
1 tsp fresh lemon juice
4 cups fresh spinach
1 tbsp sliced shallot
1 tbsp cranberries
6 cups water
Add 3 cups of uncooked quinoa to 6 cups of water.
Boil in a medium saucepan.
Reduce heat to low – cover and simmer until tender and until most of the liquid has been absorbed for 15 to 20 minutes.
Heat oven to 200 degrees.
Toss the corn and chickpeas with 2 tablespoons of oil and season with 1/2 tsp salt and a dash of pepper.
Spread on a medium rimmed baking sheet and top with thyme sprigs.
Roast, tossing occasionally until golden-brown for about 25 minutes.
Using a mortar and pestle, mash the garlic with a large pinch of salt until it forms a paste.
Add this to a small bowl and whisk in lemon juice and the remaining oil – season with salt and pepper.
In a large bowl combine the spinach, shallots, roasted corn & chickpeas and quinoa.
Toss with enough dressing to lightly coat vegetables and greens.
Cup of Peppermint or Spearmint tea
Glass of Kefir or Cup of Miso Soup
Vegan Stir Fry
Lightly fry in olive oil two cups of mixed vegetables, such as courgette, mushrooms, carrots, green beans and spinach with one teaspoon of grated fresh ginger.
Add in a handful of cashew nuts when the vegetables are almost ready.
Add mood boosting turmeric and sesame seeds.
Serve with rice noodles or brown rice.
Tofu/Tempeh with Salad or Salmon with Salad
Small piece of grilled/lightly fried fish, tofu or tempeh served with a bowl of green leaves, sliced avocado and dressed with olive oil.
Add almond slivers or pine nuts, olives and some small slices of citrus fruits such as orange or grapefruit.
Add a drizzle of balsamic vinegar and basil leaves.
Cup of Dandelion tea
0.15 litre still water
1 inch piece of fresh ginger root, peeled
8 -10 fresh raspberries
Pinch of cayenne pepper
Peel ginger, and chop roughly. Add into blender.
Squeeze lemon, and add water and blend.
Green Mango Smoothie
1 cup frozen mango
1 cup organic spinach
4-5 fresh mint leaves
1 inch fresh ginger (peeled)
2 teaspoons fresh lemon juice
Cup of Chamomile, Ginger or Lemon Balm tea
Days 2, 4 and 6
Berry Blast Smoothie
1 cup of blueberries fresh or frozen
1 teaspoon of cinnamon, granola coconut flakes
Scrambled Eggs with Salmon and Avocado (or Beans and Avocado if vegan)
Scrambled two eggs and serve with a few thin slices of salmon and half an avocado
Season with rosemary and black pepper.
Cup of tea, coffee or green tea.
Handful of mixed nuts and seeds with half an apple
Two or three squares of dark chocolate or vegan chocolate for a bitter mood boosting treat.
Cup of Fennel, Licorice or Berry Herbal Tea
Carrot and Coconut Soup with Sweet Potato
1 tablespoon of coconut oil
2 carrots, peeled, chopped
1 medium onion, chopped
Sea Salt and freshly ground black pepper
2 cups water with
1 can of coconut milk
2 tablespoons Thai-style chilli sauce.
Try with a handful of sweet potato garlic cubes. Lightly fry them in olive oil and garlic.
Melt coconut oil in a large saucepan over medium-high heat.
Add carrots and onions, season with salt and pepper and cook, stirring often, until carrots are softened.
Stir in broth, coconut milk, and 2 Tbsp. chili sauce.
Bring to a boil, reduce heat, and simmer, stirring occasionally, until vegetables are very soft and liquid is slightly reduced
Let soup cool slightly, then purée in a blender until smooth.
Reheat in a clean saucepan, thinning with water to desired consistency; season with salt and pepper.
Divide soup among bowls, drizzle with chilli sauce.
Veggie Burger with Salad
3 tbsp olive oil
1 red onion finely chopped
2 garlic cloves, crushed
2 beetroot peeled and grated
1 courgette, grated
2 large carrots peeled and grated
400g tin chickpeas drained
3 tbsp tahini
1 large free-range egg or use egg replacement
4 spring onions thinly sliced
sea salt and freshly ground black pepper
Mould into burger size patties and lightly fry in olive oil.
Serve with small lentil, avocado, onion and green leaf salad with a handful of pine nuts.
Drizzle with olive oil.
Cup of Tulsi tea
Glass of Kombucha or Turmeric Latte. Try one to two teaspoons of turmeric in a glass of rice or coconut milk heated in a saucepan with a little honey or agave syrup and some ginger and cinnamon.
Squash and Lentil Stew
Add a cup of pre- cooked lentils in sachet or tin to quarter of a cup of diced butternut squash to water.
Simmer slowly and add turmeric, chilli, garlic and ginger.
Serve on a bed of brown rice in a small bowl.
Green Vegan Curry
1 tablespoons sesame oil
1 tablespoons green curry paste,
1 clove garlic, finely chopped
1/2 can coconut milk
1 inch fresh ginger, cut in thick slices
Cubed tofu pieces
1 chilli cut in strips
2 tablespoons tamari
1 tablespoon maple syrup
Half a cup of peas
Half a cup of broccoli
Half an onion too
1 cup brown rice cooked
Stir fry all ingredients in a wok.
Stir in coconut milk and vegetable broth.
Mix in brown rice when cooked.
Serve in a small bowl.
Bowl of Berries with yoghurt or coconut yoghurt topped with almond slivers.
1 mango, chopped & frozen
½ frozen banana
½ cup of coconut yoghurt
½ cup of nut milk
Add all ingredients into a high-speed blender. Blend until smooth.
Spoon into small bowls.
A cup of dandelion tea.
One cup of Lemon Balm, Ginger or Chamomile Tea.