Whether it’s due to work, personal life, or other situations, you cannot 100% avoid stress. We wish! When we’re stressed, our bodies release cortisol—a hormone that, over time, can harm our mental and physical well-being. But did you know that there is such a thing as an anti-stress diet? It might not solve all your problems or eliminate stress, but it can help to improve calmness and focus.
A cortisol-reducing diet or meal plan can help manage stress levels by focusing on foods rich in Omega-3s, B-vitamins, and antioxidants. These nutrients support a natural stress response, helping to keep cortisol levels balanced while promoting calm and focus.
7-Day Cortisol-Reducing Diet Plan
This balanced, 1,600-kcal meal plan for weight loss is packed with nutrient-dense foods to keep you satisfied and energized. Each meal is designed to support your goal to manage your stress levels. It helps to do this by including ingredients that boost satiety and provide essential nutrients, while keeping cortisol levels in check.
Curious to read more details about how your diet can help to manage stress? Head over to this related section. Or, if you want a quick glance at recipes you’ll need to prepare multiple servings of in advance, see this table.
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.
To help you out with the first day, we’ve included some meal prep tips:
Yogurt Custard Toast: Assemble and toast fresh on Day 1 and Day 3.
Grilled Salmon with Avocado Salsa: Grill both salmon portions on Day 1. Store one portion separately. Make fresh salsa for Day 3.
- To meet a 1800-kcal recommendation:
For breakfast, add a medium sized apple (approx. 87 calories)
- To meet a 2000-kcal recommendation:
Pair your dinner with one serving of Air Fryer Potato Wedges
Here are some meal prep tips for Day 2:
Healthy Breakfast Sandwich: Cook eggs and prep fillings today. Assemble sandwiches, wrap tightly, and refrigerate one for Day 4.
No-Bake Healthy Breakfast Cookies: Make all the cookies on Day 2. Store in an airtight container for up to a week.
Shrimp Taco Meal Prep Bowls: Cook shrimp and prep bowls on Day 2. Store toppings separately, so that they can be eaten on Day 6.
- To meet a 1600-kcal recommendation:
For lunch, you can add a serving of Triple Berry Kiwi Smoothie (approx. 335 calories)
- To meet a 1800-kcal recommendation:
You can add a serving of almonds (approx. 232 calories) to your smoothie. Or, make this a second snack for the day.
- To meet a 2000-kcal recommendation:
Pair your dinner with a serving of Garden Salad (approx. 132 calories).
Yogurt, avocados, and whole grains are some of the best sources of micronutrients your body needs to help manage your cortisol levels. That’s why we love this breakfast!
Layer the Greek Yogurt Muesli Parfaits in jars or containers on Day 1. Refrigerate all servings for Days 1, 3, and 6.
Chipotle Bowls: Cook and portion ingredients on Day 1. Store toppings separately for Day 3.
- To meet an 1800-kcal recommendation:
For breakfast, add one medium-sized apple (approx. 87 calories)
- To meet a 2000-kcal recommendation:
Have your dinner with a serving of Air Fryer Potato Wedges
For the Ranch Chicken Wrap, today is the day to cook the chicken and prep veggies. Then either refrigerate the ingredients and assemble the wrap on Day 6, or make them both today and store one in the fridge.
The two remaining meals don’t repeat on any other day, but are super quick to prepare.
- To meet a 1600-kcal recommendation:
For lunch, you can add a serving of Triple Berry Kiwi Smoothie (approx. 335 calories)
- To meet a 1800-kcal recommendation:
You can add one serving of almonds (approx. 232 calories) to your smoothie, or you can eat them as a second snack for the day.
- To meet a 2000-kcal recommendation:
Add a serving of Garden Salad (approx. 132 calories).
Chop and cook the potatoes for your Healthy Breakfast, Crispy Potatoes & Creamy Scrambled Eggs in advance. Then cook the scrambled eggs separately. You can refrigerate the extra portion for Day 7.
Roasted Tomato Pasta with Mushrooms: Roast tomatoes and cook the pasta on Day 5. Store sauce and pasta separately to eat on Day 7.
Teriyaki Chicken and Broccoli: Cook chicken and broccoli on Day 5. Store one portion for Day 7.
- To meet a 1800-kcal recommendation:
For breakfast, add 1 medium sized apple (approx. 87 calories)
- To meet a 2000-kcal recommendation:
Pair your dinner with a serving of Air Fryer Potato Wedges
Banana split for breakfast? Yep! We told you a healthy meal plan can still be fun! Doesn’t the thought of this breakfast help reduce your stress already? 😌
What’s even better is the rest of the meals are repeats from throughout the week. So if you’ve already prepared them, no need to cook on Day 6! We’re all about stress-busting here!
- To meet a 1600-kcal recommendation:
For lunch, throw in a serving of Garden Salad (approx. 132 calories).
- To meet a 1800-kcal recommendation:
Add a serving of Zucchini Bagels (Low Carb, Keto) (approx. 153 calories) to your snack or any meal
- To meet a 2000-kcal recommendation:
For dinner (ok, dessert), you can add a serving of Triple Berry Kiwi Smoothie (approx. 335 calories)
One perk of our anti-stress meal plan is the time-saving meal prep. On the last day of this week-long plan, you reap those benefits and don’t have to worry about cooking!
- To meet a 1800-kcal recommendation:
Pair your lunch with a serving of Garden Salad (approx. 132 calories).
- To meet a 2000-kcal recommendation:
You can add one serving of almonds (approx. 232 calories) to your snack. Or eat them in the afternoon instead.
In this meal plan, we make use of meal prep and batch cooking to help you save time, reduce food waste, and stick to a budget.
For a quick overview, below are the repeating recipes that you will need to prepare two or three servings. Remember to store them properly in separate containers in the fridge.
| Recipes | Number of Servings to prepare | Day and Meal Planned |
| How to make Yogurt Custard Toast | 2 servings | Day 1, and 3 Breakfast |
| Healthy Breakfast Sandwich | 2 servings | Day 2, and 4 Breakfast |
| Healthy Breakfast: Scrambled eggs | 2 servings | Day 5, and 7 Breakfast |
| Grilled Salmon with Avocado Salsa | 2 servings | Day 1, and 3 Lunch |
| Ranch Chicken Wrap | 2 servings | Day 4, and 6 Lunch |
| Roasted tomato pasta with mushrooms | 2 servings | Day 5, and 7 Lunch |
| Greek Yogurt Muesli Parfaits | 3 servings | Day 1, 3 and 6 Snacks |
| No-Bake Healthy Breakfast Cookies | 3 servings | Day 2, 5 and 7 Snacks |
| Chipotle Bowls | 2 servings | Day 1, and 3 Dinner |
| Shrimp Taco Meal Prep Bowls | 2 servings | Day 2, and 6 Dinner |
| Meal Prep – Teriyaki Chicken and Broccoli | 2 servings | Day 5, and 7 Dinner |
| Triple Berry Kiwi Smoothie** | 2 servings | Day 2, and 4 Lunch |
Practical Tips to Stay on Track 📅
Creating a routine around healthy eating helps you stick to a meal plan, especially when you’re on the go. Here are some 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—like using sweet potato instead of rice, or chickpeas instead of lentils.
- Stay Hydrated: Bring a water bottle with you, especially during workouts, and sip throughout the day.
Understanding Cortisol and Stress Management
What is Cortisol?
Cortisol is a hormone released by the adrenal glands during stressful events or periods. While necessary for quick energy and alertness in the short term, chronically high cortisol can lead to anxiety, difficulty in focusing, and even health issues like high blood pressure and weight gain.
How Can a Cortisol-reducing Diet Plan Help
Certain nutrients help regulate cortisol and boost brain health. By incorporating these nutrients into your diet, you can create a natural buffer against stress.
Interested in the cortisol face trend? We checked out the science behind it here.
Foods to Include in a Cortisol-Reducing Diet Plan
| Nutrients | 🌟Purpose | 🥗Sources |
| Omega-3 Fatty Acids | Reduces inflammation and supports brain health, which can lead to lower cortisol levels and improved focus. | Salmon, walnuts, chia seeds |
| B-Vitamins | Essential for energy and stress management; helps boost energy and stabilizes mood. | Leafy greens, avocados, eggs |
| Antioxidant-Rich Foods | Combats oxidative stress, reducing inflammation and cortisol production. | Berries, dark chocolate, green tea |
| Magnesium-Rich Foods | Aids relaxation | Almonds, spinach, bananas |
| Vitamin C | Helps reduce cortisol levels, supporting stress resilience. | Citrus fruits, bell peppers, strawberries |
| Probiotics for Gut Health | Supports the brain-gut axis, positively impacting mood and stress resilience. | Yogurt, kimchi, sauerkraut |
Reminder
Diet is just one of the factors that help manage your stress, but there are other factors too. You can read more about that here.
You can also check out some of our other meal plans, many of which are rich in the same cortisol-reducing nutrients:
- 7-Day Mediterranean Diet Meal Plan: 1200 Calories
- 7-day Anti-Inflammatory Meal Plan
- 7-Day Clean Eating Meal Plan for Beginners
FAQs on Anti-stress diet for enhanced calm and focus
Most people feel a difference within a few days to weeks, especially with consistent intake of Omega-3s and B-vitamins.
Yes! Foods high in magnesium and antioxidants can promote better sleep, which reduces cortisol.
Minimize processed foods, sugary snacks, and excessive caffeine, as they can spike cortisol and hinder relaxation.
