Depression Diet Plan | Best Diet Plan For Depression [2022]

Savi Sharma

Written by Savi Sharma

Diet plan for depression

Table of content

Healthy foods can affect your mental health greatly. So, a depression diet plan is a real thing folks! 

Don’t just take our word for it. Take Rehat’s too. 

Rehat’s Story

Rehat was diagnosed with clinical depression at the age of 23 by a psychiatrist. So, she had to spend her twenties on a cocktail of medications for depression. However, the meds gave her a headache and nausea. She would feel sleepy all the time despite sleeping for 10 hours every night and 1-2 hours midday. 

Despite all these side effects, Rehat was too scared to get off meds, as she felt, what if things got worse? Hence, the depression started to take over her personal and professional life. 

She desperately wanted her life back. She wanted to get back to enjoying the things she enjoyed, to rejoice in the beautiful relationships in her life, and to be as proactive as she was earlier.

Diet plan for depression

However, it constantly felt like something was weighing her down. So, the higher she tried to rise, the more she was pulled down. She describes her feeling to be similar in a pool full of water, where she was trying to swim back to the top. But it felt like she had rocks tied to her feet, which kept pulling her down. 

Meanwhile, Rehat gained a lot of weight. Hence, tired of falling prey to depression, she decided to take control of her life and lose weight. Also, to divert her mind from constant feelings of helplessness and develop a sense of achievement. 

Fitelo’s Role

Eventually, Rehat reached out to us with the hope to come out fitter on the other side. Thanks to our diet plan for depression patients. So, what started off as a weight loss journey turned into a victory against depression. All thanks to the superpower of food.

Changes Observed

Rehat dropped a considerable amount of weight. It was not just about the numbers on the weighing machine.

She has been on a healthy whole food diet for the last one and a half years and has not had a further relapse ever since. She now sleeps like a normal person, feels more energetic, is proactive and also has developed a number of new hobbies. 

Now this explains the power of food while one is battling depression.

Let us now cycle back to how we can unleash the best diet plan for depression.

Foods That Can Be Eaten As Part Of Depression Diet Plan

1. Vitamin C

Citrus fruits, leafy green vegetables, and other fruits and vegetables

2. Vitamin D

Salmon, cod, shrimp, eggs, and fortified milk, juice, and cereal products

3. B vitamins

Red meat, fish, eggs, dairy products, whole grains, and leafy green vegetables

diet plan for depression

4. Magnesium, selenium, and zinc

Nuts, seeds, whole grains, green vegetables, and fish

5. Complex carbohydrates

Whole-grain bread and cereals, brown rice, quinoa, millet, legumes, and starchy vegetables, such potatoes, corn, peas, and winter squash

6. Tryptophan

Lean red meat, poultry, eggs, and beans

7. Phenylalanine

Lean red meat, chicken, eggs, dairy products, soybeans, and seeds

8. Omega-3 and Omega-6 fatty acids


Salmon, trout, tuna, beans, walnuts, broccoli, cauliflower, spinach, cantaloupe, chia and hemp seeds, and canola and flaxseed oil

Foods To Avoid As Part Of Depression Diet Plan

1. Sugary Foods

Diet plan for depression

Avoiding refined sugar is another way to help your mood. But the crux to this story is that white sugar may make you feel more energized at first. But it won’t take long for you to crash.

2. Alcohol


Alcohol and drugs throw you off your sleep cycle and also cause mood swings and anxiety. So, if you are taking prescription medications, alcohol and drugs might cause side effects. They can even stop your medications from working.

You may feel short-term relief, but these substances usually make things worse. 

3. Caffeine


Caffeine may be difficult for people to completely eliminate from diet. But, it is good to have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Also, caffeine can disrupt sleep patterns and make you feel anxious, both of which will make things worse. 


Eating healthy is not only important for your physical health but mental health too. Diet can provide a wide range of benefits that are not just confined to physical health. The right foods can play a great role in making you feel good or bad.

As we always say, health stands on 4 pillars-

  • Nutrition
  • Exercise
  • Sleep
  • Mental Well-being

Thus, it is imperative to understand that all these 4 pillars are interrelated.

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Do you know there is a common kitchen ingredient that is know to reduce stress and calm your nerves? Its the one and only- Laung (clove). Since it has a rich antioxidant profile, it would help combat depression as well. So, read on to know more benefits of laung.

Contact Us

Are you looking for a massive transformation? If yes, then for any query or in case you are looking for an online nutrition consultation, reach out to us at +919402850007.


Depression is a grave concern. It is a real issue crippling humans worldwide. Also, it has been proven that food has an important role to play in determining your mood. So, choose what you eat wisely.

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