Did you know that our diet can affect the quality of our sleep? Quality sleep is probably one of the most underrated aspects of a healthy lifestyle, and a balanced diet can certainly help improve sleep quality. Why is this? Simply put, getting the right nutrients can help support the body’s natural sleep-wake cycle.
So what does that mean in terms of diet? If you knew that eating right might help you get better sleep, what would the ideal meal plan look like? Here’s our guide to building a diet for better sleep which includes essential tips and key nutrients for better sleep, complete with a week’s worth of meals. If you’d like to jump to the section on more information and tips, you can check it out here.
If you prefer to get straight into the eating plan, here’s the 7-day meal plan we’ve prepared to suport better sleep.
7-day Balanced Diet for Better Sleep
This meal plan helps you include foods that boost melatonin, magnesium, and tryptophan levels. This is because getting enough of these can enhance relaxation. Basically, that means you’re helping your body to balance hormones, and prepare for a good night’s sleep.
We’ve also added tips to make this meal plan adaptable for those following 1800, or 2000-calorie recommendations! Each higher calorie plan builds on the lower ones. For example, the 1800-calorie plan includes everything from the 1600-calorie plan, and the 2000-calorie plan includes all the additions from both the 1600 and 1800 plans, plus its own extra items. You need to eat all the additions listed to meet the calorie goal.
Note: We make use of repeating meals and batch cooking are key parts of our meal plans. Why? Because we’re all about saving you time, energy, and resources, and helping you cut down on food waste. Take a look at the table below to see which recipes you’ll need to make multiple servings of.
Who said you can’t start the day with a banana split?
In this meal plan, you’ll see a ton of fun, and nutrient-dense recipes to include to your diet for better sleep ! We’ve also included some meal prep tips:
Healthy Breakfast Banana Split: You’ll be having this for Day 1 and 6 Breakfast and it’s best eaten fresh and prepared just before serving. You can slice bananas and gather toppings (like yogurt and nuts) the night before. Don’t mix them until ready to eat.
- To meet a 1600-kcal recommendation:
Lunch: Pair your lunch with 1 serving of Chipotle Cilantro Lime Rice (approx. 96 calories)
Dinner: Add a serving of medium-sized apple (approx. 87 calories)
- To meet a 1800-kcal recommendation:
Snack (AM/PM): Add a serving of almonds (approx. 231.6 calories)
- To meet a 2000-kcal recommendation:
Dinner: Pair your dinner with a serving of Lime Marinated Grilled Chicken (approx. 290 calories)
It’s true, chocolate can definitely be part of a diet for better sleep!
Here are some meal prep tips:
Avocado Toast: You’ll be having this for both Day 2 and 4 breakfast. You can toast the bread fresh and mash the avocado right before eating. Store them separately to keep everything fresh.
Mediterranean Lunch Box: For this meal, we recommend that you prepare veggies, grains, and proteins separately. Pack them in containers without mixing until you’re ready to eat.
Easy, High Protein Snack: For this one, you can also prepare ingredients separately (like nuts and protein bars) and combine them only when eating.
15-min Chickpea Quinoa Salad with Cumin Tahini: You can cook quinoa and chickpeas separately, then store in containers. Mix with veggies and tahini dressing right before eating.
- To meet a 1800-kcal recommendation:
Breakfast: Pair your breakfast with a Classic English Scrambled Eggs (approx. 236 calories)
- To meet a 2000-kcal recommendation:
Breakfast: Double the avocado toast (approx. 185 calories) while pairing with a
Classic English Scrambled Eggs (approx. 236 calories)
A diet optimized for better sleep should be rich in nutrients such as magnesium, and omega-3. As the week progresses, you’ll see firsthand how we try to incorporate ingredients rich in these nutrients while making your meal plan fun and delicious.
Here are some meal prep tips you can use:
Healthy Chia Pudding: This classing chia pudding is rich in omega-3 and other nutrients and can be prepared a night before eating. Mix chia seeds and milk and store them in the fridge. Add toppings like fruit or nuts just before eating.
Chicken Burrito Bowl with Fresh Pico de Gallo: This chicken burrito is rich in tryptophan, complex carbs, magnesium and omega-3! In terms of meal prep, you can cook chicken, rice, and beans separately, and store in different containers. Make the pico de gallo fresh the day you eat.
- To meet a 1600-kcal recommendation:
Lunch: Pair your lunch with one serving of Chipotle Cilantro Lime Rice (approx. 96 calories)
Dinner: Add a medium-sized apple (approx. 87 calories)
- To meet a 1800-kcal recommendation:
Snack (AM/PM): Together with both the additions for the 1600-kcal recommendations you can add a 200 g-serving of Greek Yogurt.
- To meet a 2000-kcal recommendation:
Dinner: Add a serving of Lime Marinated Grilled Chicken (approx. 290 calories) to your dinner.
Here are some meal prep tips for today’s recipes:
Grilled Salmon with Honey-Soy Marinade: You can marinate this over the weekend, and grill it fresh on the day you plan to eat. Make sure to grill some extra servings as you’ll be having this for lunch on both Day 4 and 7 too!
Watermelon sticks with coconut lime dip: Mix the dip and store in the fridge. Slice watermelon sticks just before eating so that they’re still fresh and crunchy.
- To meet a 1600-kcal recommendation:
Lunch: Pair your lunch with a serving of Rainbow Veggie Salad with Lemon Vinaigrette (approx. 267 calories)
- To meet a 1800-kcal recommendation:
Snack (AM/PM): You can add one serving of almonds (approx. 231.6 calories) to your morning snack, or eat it as a separate afternoon snack.
- To meet a 2000-kcal recommendation:
Breakfast: Together with the additions from both the 1600-calorie and 1800-calorie recommendation, you can double the avocado toast (approx. 185 calories) for breakfast.
Here are some meal prep tips for today:
One Skillet Cashew Chicken Stir-fry: Prep veggies and chicken in advance. Remember to both cook and store them separately, then mix before eating.
Homemade Trail Mix: Mix nuts, seeds, and dried fruits; store in a container. It’ll stay good for up to a week!
- To meet a 1600-kcal recommendation:
Lunch: Pair your lunch with one serving of Chipotle Cilantro Lime Rice (approx. 96 calories)
- To meet a 1800-kcal recommendation:
Snack (AM/PM): Add 200 g of Greek Yogurt to your morning snack. Or alternatively, eat it alone for a second snack of the day.
- To meet a 2000-kcal recommendation:
Dinner: Add a serving of Lime Marinated Grilled Chicken (approx. 290 calories) to your dinner.
Here are some meal prep tips as you start to close out the week:
High-protein Romesco Butter Beans: You’ll be having this meal for dinner on Days 1, 3, and 6. It’s one of our favorite recipes! Our top tip here is to cook the beans and romesco sauce in advance, but not to mix them. Store them separately, and only mix them when you’re ready to eat them, or when you reheat.
- To meet a 1800-kcal recommendation:
Snack (AM/PM): Add 200 g of Greek Yogurt to your morning snack, or eat it later in the day for a standalone afternoon snack.
- To meet a 2000-kcal recommendation:
Dinner: Add a serving of Lime Marinated Grilled Chicken (approx. 290 calories) to your dinner.
Here are some meal prep tips:
Greek Yogurt Muesli Parfaits: If you don’t need the extra five minutes in the morning we recommend assembling these fresh. But if time is tight then you can layer yogurt and muesli in jars for easy grab-and-go snacks. You can store them for up to 2 days in the fridge.
- To meet a 1600-kcal recommendation:
Lunch: Pair your lunch with a serving of Rainbow Veggie Salad with Lemon Vinaigrette (approx. 267 calories)
Dinner: Pair your dinner with a serving of Chipotle Cilantro Lime Rice (approx. 96 calories)
- To meet a 1800-kcal recommendation:
Snack (AM/PM): You can add a serving of almonds (approx. 231 calories) to your morning snack. Or, you could make it a second snack of the day.
- To meet a 2000-kcal recommendation:
Lunch: Double the serving for Grilled Salmon with Honey-Soy Marinade (approx. 255 calories)
In this meal plan, there are similar recipes planned for other days to help you save time and budget your money.
As a quick overview, these are the repeating recipes that you will need to prepare two or three servings of. Remember to store them properly in separate containers.
| Recipes | Number of Servings to prepare | Day and Meal Planned |
| Healthy Breakfast Banana Split** | 2 servings | Day 1 and 6 Breakfast |
| Avocado Toast** | 2 servings | Day 2 and 4 Breakfast |
| Healthy Chia Pudding | 3 servings | Day 3, Day 5, Day 7 Breakfast |
| Chicken Burrito Bowl with Fresh Pico de Gallo | 2 servings | Day 1, and 3 Lunch |
| Mediterranean Lunch Box | 3 servings | Day 2, and 6 Lunch and Day 4 Dinner |
| Grilled Salmon with Honey-Soy Marinade | 2 servings | Day 4, and 7 Lunch |
| Chipotle Cilantro Lime Rice | 3 servings | Day 1, 3 and 5 Lunch |
| Rainbow Veggie Salad with Lemon Vinaigrette | 2 servings | Day 4, and 7 Lunch |
| Greek Yogurt Muesli Parfaits | 2 servings | Day 1, and 7 Snacks |
| Easy, High Protein Snack Idea | 2 servings | Day 2, and 6 Snacks |
| Homemade Trail Mix | 2 servings | Day 3, and 5 Snacks |
| High-Protein Romesco Butter Beans | 3 servings | Day 1, 3 and 6 Dinner |
| 15 min Chickpea Quinoa Salad with Cumin Tahini | 2 servings | Day 2, and 5 Dinner |
| One Skillet Cashew Chicken Stir Fry | 2 servings | Day 5 Lunch and Day 7 Dinner |
Practical Tips to Stay on Track 📅
Creating a routine around healthy eating helps you stick with the plan, especially when you’re on the go. To help you stay committed to this meal plan for better sleep, here are some of our top tips:
- Meal Prep Ahead: Prepare staples like cooked quinoa, grilled chicken, or roasted vegetables in advance to save time.
- Plan Your Snacks: Keep protein-rich snacks, such as nut butter or hummus, ready for a quick energy boost.
- Rotate Your Ingredients: Swap similar ingredients to keep meals interesting. You could use sweet potato instead of rice, spinach instead of broccoli, or chickpeas instead of lentils.
- Stay Hydrated: Bring a water bottle with you, especially during workouts, and sip throughout the day.
A Diet for Better Sleep 😴
What we eat affects how well and how long we sleep. Diets low in fiber and high in sugar or saturated fats have been linked to poorer sleep quality, while diets lacking balanced protein, carbs, or fats may lead to restless nights.
A balanced diet with all the key nutrients can make a big difference in helping you sleep better. Here are certain nutrients that can help with sleep:
| Nutrients | 🌟Purpose | 🥗Sources |
| Magnesium | This mineral helps relax muscles and quiets the nervous system, making it easier to fall asleep. | Leafy greens (spinach, Swiss chard), nuts (almonds, cashews), seeds (pumpkin seeds), and avocados. |
| Tryptophan | An amino acid that converts to serotonin and melatonin. This process helps signal the brain to prepare for sleep. | Turkey, eggs, salmon, nuts, seeds, and dairy products. |
| Complex Carbohydrates | Eating complex carbs help improve tryptophan uptake in the brain, especially when paired with a tryptophan-rich food. | Whole grains, oatmeal, and sweet potatoes |
| Vitamin B6 | This vitamin helps convert tryptophan to melatonin. | Foods high in B6 include bananas, chickpeas, sweet potatoes, and tuna. |
| Calcium | This mineral helps the brain use tryptophan to produce melatonin. | Dairy products, leafy greens, almonds, and broccoli |
| Omega-3 Fatty Acids | These fats support serotonin production, which helps regulate sleep. | Fatty fish (like salmon), flaxseeds, chia seeds, and walnuts. |
Including these nutrients and food sources to your daily diet can help regulate better sleep.
Tips for Better Sleep Through Nutrition 🛌
- Time Your Meals Right: Eat larger meals earlier in the day, focusing on lighter, balanced meals in the evening.
- Limit Stimulants: Reduce caffeine and sugar intake, especially in the afternoon and evening.
- Stay Hydrated: Drink water throughout the day, but cut back in the evening to avoid nighttime trips to the bathroom.
- Limit Alcohol: While alcohol might make you feel drowsy initially, it disrupts the sleep cycle, reducing overall sleep quality.
Reminder
We know that a poor diet can affect your sleep. But did you know poor sleep can also disrupt your appetite hormones? Sleeping badly can make it harder to resist cravings, which impacts your diet and nutrition goals.
On top of that, getting adequate sleep improves energy, motivation, and recovery, which are all critical for fitness and general health. You might also like to look at our blog on The Benefits of Good Sleep for Diet, Fitness, and General Wellbeing.
Other meal plans you might also want to look at:
FAQs on a balanced meal plan for better sleep
While no single food will act as an instant sleep remedy, consistently including sleep-supporting nutrients can improve overall sleep quality over time. You can find these nutrients in this table.
Yes, avoid heavy, greasy meals, and stimulants like caffeine, chocolate, and sugary snacks. These can disrupt digestion and delay sleep onset.
Aim to have your last meal 2-3 hours before bed. This gives your body time to digest, making it easier to fall asleep comfortably.
