Delicious 3day Menu Plan for Depression Sufferers

If you are suffering from depression, then your appetite will most likely drop like a stone in water. It is vitally important that you keep a healthy diet when this happens. Here is a 3-day menu plan to follow:

BREAKFAST

It is said that breakfast is the most important meal of the day. It lines the stomach and gives us the energy we need until lunchtime. Our preferences for breakfast differ, so below are four suggestions to choose from:

1. Whole porridge bats simmered with soya/rice/goat's milk or water. Mix in some sultanas, prunes or nuts. If required, sweeten to taste with maple syrup or honey.

2. Sugar-free muesli. There are some superb mueslis available in supermarkets that are sugar-free and have a minimum wheat content but are high in nuts and natural fruit. Eat them with dairy-free milk.

3. Fresh smoothie. If you haven't already got one, invest in a hand-held blender (the best gadget invented for the kitchen) and make up some gorgeous smoothies for breakfast. You can find packets of 'summer fruit' in the freezer compartments of supermarkets. A handful of these fruits are convenient and quick for smoothies and they also chill the drink. Some recipes are as follows:

MANGO & SUMMER FRUIT: Place 1 chopped mango and a handful of 'summer fruit', topped with juice or non-dairy milk, into a blender and mix together until smooth.

BANANA & PRUNES: Place 1 banana and half a tin of prunes in unsweetened juice into your blender. Add fruit juice or non-dairy milk and then blend until smooth.

4. Fresh fruit salad. Make up a fresh fruit salad to last 3 days. It's so easy to dive into a plate of fruit first thing in the morning if it is already made up.

FRESH FRUIT SALAD: Chop up 1 mango, 2 kiwi fruit and 2 apples. Add a handful of seedless grapes, a tin of pineapple chunks in unsweetened juice. A tin of prunes in unsweetened juice and a handful of strawberries.

LUNCH

The most delicious and warming lunch is a bowl of home-made soup or stew. This can be made in advance and then frozen in portions, taken to work in a flask or dipped into when hungry. The great thing about making a large pot of soup or stew is that it is available to us when we can't be bothered to cook for ourselves, particularly when we feel low and depressed. Make up two pots of soup and stew every week and freeze some of it into portions so you will have a variety to choose from.



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