20 Plant-Based Meal Ideas for Stress & Anxiety

20 Plant-Based Meal Ideas for Stress & Anxiety

Stress and anxiety are running at an all-time high right now and your clients need your support more than ever.

While coping with stress requires a comprehensive approach, there are many ways diet can help. Certain nutrients have been scientifically shown to support the body during times of high stress and anxiety:

  • Magnesium: Regulates neurotransmitters(1) and is often used as a natural treatment for anxiety.(2)
  • Vitamin B6: Low levels are associated with panic attacks(3) and research shows women who consume more through food are less likely to experience anxiety.(4)
  • Iron: Deficiency is a well-known trigger for anxiety(5) which is important to be aware of since it's the most common nutrient deficiency in the world.(6)
  • Fiber: Dietary fiber feeds gut bacteria to produce short-chain fatty acids that appear to decrease anxiety.(7) A high fiber diet also balances blood sugar, which reduces anxiety symptoms.(8)

We've rounded up 20 plant-based meal ideas that are high in these key nutrients to help your clients cope with stress and anxiety.

Breakfasts

1. Coconut Hemp Seed Breakfast Pudding

This make-ahead breakfast is packed with 11 g fiber, 5 mg iron, and 339 mg magnesium.

Click here to add Coconut Hemp Seed Breakfast Pudding to your client’s meal plan in That Clean Life.

2. Chocolate Almond Butter Smoothie Bowl

This smoothie checks all the nutritional boxes with a whopping 19 g fiber, 6 mg iron, 0.6 mg vitamin B6, and 309 mg magnesium. Boom!

Click here to add a Chocolate Almond Butter Smoothie Bowl to your client’s meal plan in That Clean Life.

3. Breakfast Baked Potato with Sun Butter

This cozy breakfast has 10 g fiber, 3 mg iron, 0.9 mg vitamin B6, and 234 mg magnesium.

Click here to add a Breakfast Baked Potato with Sun Butter to your client’s meal plan in That Clean Life.

4. Mushroom & Tofu Scramble

This savory scramble has 3 mg iron and a massive 2.7 mg vitamin B6.

Click here to add Mushroom & Tofu Scramble to your client’s meal plan in That Clean Life.

5. High Fat Chocolate Smoothie

This smoothie has 15 g fiber, 3 mg iron, 0.9 mg vitamin B6, and 194 mg magnesium.

Click here to add a High Fat Chocolate Smoothie to your client’s meal plan in That Clean Life.

Lunch Ideas

6. Chickpea Tikka Masala with Couscous

This spicy chickpea dish brings 21 g fiber, 8 mg iron, 0.7 mg vitamin B6, and 141 mg magnesium to your client's lunch box.

Click here to add Chickpea Tikka Masala with Couscous to your client’s meal plan in That Clean Life.

7. Tofu, Broccoli & Brown Rice

This meal prep lunch has 8 g fiber, 6 mg iron, 0.7 mg vitamin B6, and 180 mg magnesium.

Click here to add Tofu, Broccoli & Brown Rice to your client’s meal plan in That Clean Life.

8. Mediterranean Buddha Bowl

A heartier salad for the client who "hates salads," this one has 10 g fiber, 6 mg iron, 0.5 mg vitamin B6, and 143 mg magnesium.

Click here to add a Mediterranean Buddha Bowl to your client’s meal plan in That Clean Life.

9. Tempeh Buddha Bowl

This lunch bowl has 10 g fiber, 5 mg iron, 0.5 mg vitamin B6, and 139 mg magnesium.

Click here to add a Tempeh Buddha Bowl to your client’s meal plan in That Clean Life.

10. Lemon Kale Salad with Chickpeas & Avocado

Another hearty salad option, this one has 20 g fiber, 7 mg iron, 0.5 mg vitamin B6, and 113 mg magnesium.

Click here to add Lemon Kale Salad with Chickpeas & Avocado to your client’s meal plan in That Clean Life.

Dinners

11. Spiced Cauliflower Rice Bowl

Ths bowl has 14 g fiber, 4 mg iron, 0.9 mg vitamin B6, and 146 mg magnesium.

Click here to add a Spiced Cauliflower Rice Bowl to your client’s meal plan in That Clean Life.

12. Burrito Bowl with Quinoa Tofu Taco Filling

Everyone loves a good burrito bowl, especially when it has 16 g fiber, 5 mg iron, 1.4 mg vitamin B6, and 146 mg magnesium.

Click here to add a Burrito Bowl with Quinoa Tofu Taco Filling to your client’s meal plan in That Clean Life.

13. Roasted Cauliflower Burrito Bowl

Because one burrito bowl isn't enough, we thought you should know about this one too. It's got 12 g fiber, 3 mg iron, 0.5 mg vitamin B6, and 86 mg magnesium.

Click here to add a Roasted Cauliflower Burrito Bowl to your client’s meal plan in That Clean Life.

14. Sweet Potato Black Bean Quinoa Bake

This one-pan wonder has 12 g fiber, 4 mg iron, 0.5 mg vitamin B6, and 133 mg magnesium.

Click here to add Sweet Potato Black Bean Quinoa Bake to your client’s meal plan in That Clean Life.

15. Pressure Cooker Mexican Quinoa & Black Beans

This easy InstantPot-friendly meal has 17 g fiber, 5 mg iron, 0.6 mg vitamin B6, and 166 mg magnesium.

Click here to add Pressure Cooker Mexican Quinoa & Black Beans to your client’s meal plan in That Clean Life.

Snacks

16. Vegan Ranch Dressing

This dip contains 2 mg iron, 1 mg vitamin B6, and 53 mg magnesium per serving.

Click here to add Vegan Ranch Dressing to your client’s meal plan in That Clean Life.

17. Banana Chia Crisps

Small but very mighty, these chia crisps contain 16 g fiber, 5 mg iron, and 174 mg magnesium.

Click here to add Banana Chia Crisps to your client’s meal plan in That Clean Life.

18. Pistachios

Pistachios make a super nutrition single-ingredient snack with 7 g fiber, 2 mg iron, 1 mg vitamin B6, and 74 mg magnesium. Plus, eating them is a great mindfulness exercise.

Click here to add some Pistachios to your client’s meal plan in That Clean Life.

19. Fruit & Hemp Seed Bowls

These snack bowls have 4 g fiber, 2 mg iron, and 156 mg magnesium.

Click here to add Fruit & Hemp Seed Bowls to your client’s meal plan in That Clean Life.

20. Toast with Nut Butter, Banana & Hemp Seeds

Full of nutrition and nostalgia, this snack has 11 g fiber, 4 mg iron, 0.5 mg vitamin B6, and 238 mg magnesium.

Click here to add Toast with Nut Butter, Banana & Hemp Seeds to your client’s meal plan in That Clean Life.

Want to learn more about supporting plant-based clients? Join us for a deep dive into plant-based meal planning for health professionals. We'll be covering key nutrients and strategies for balancing plant-based diets. Register here.


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