A Sample Meal Plan could look like- 

Breakfast:

1. Greek Yogurt Parfait:   Greek yogurt (rich in protein), Mixed berries (antioxidants), A sprinkle of chia seeds (omega-3 fatty acids)

2. Whole-Grain Toast with Avocado:  Whole-grain bread (fiber and B vitamins), Mashed avocado (healthy fats), A sprinkle of pumpkin seeds (omega-3 fatty acids), mix cottage cheese for added protein. 

3. Green Tea:  Green tea (contains L-theanine, may have calming effects)

Morning Snack:

 1. Mixed Nuts: A handful of mixed nuts (e.g., almonds, walnuts) (healthy fats and protein)

Lunch:

1.  Salmon Salad: Grilled salmon (omega-3 fatty acids), Mixed greens (fiber and antioxidants), Quinoa (complex carbohydrates), Olive oil dressing (healthy fats) with your preferred spices 🙂

2. Steamed Vegetables: Steamed or stir-fried broccoli, carrots, and bell peppers (vitamins and minerals) on the side. 

Afternoon Snack:

1. Banana and Almond Butter: Questionable?? maybe. A lot of people like it.  Sliced banana (B vitamins and mood-regulating nutrients) and Almond butter (healthy fats and protein)

**Dinner:

1. **Grilled Chicken with Sweet Potato and Spinach:  Grilled chicken breast (lean protein), Baked sweet potato (complex carbohydrates), Steamed spinach (iron and folate) with 

2. Mixed Berry Smoothie: Mixed berries (antioxidants), greek yogurt (protein), Spinach (folate)

Evening Snack:

1.  Dark Chocolate:  A small piece of dark chocolate (70% cocoa or higher). I am big fan of Lindt Chocolate. 

Hydration: – Throughout the day, consume plenty of water and herbal teas.

This meal plan emphasizes whole, nutrient-dense foods, including lean proteins, healthy fats, whole grains, fruits, vegetables, and nuts, which are associated with supporting brain health and potentially alleviating symptoms of depression. Remember to adapt this meal plan to your individual preferences and dietary needs. If you have specific dietary concerns or conditions, consult with a a doctor and a registered dietitian for personalized guidance.