When we are depressed, we tend to eat like shit! Either we don’t eat enough, we eat too much and we rarely eat healthy. Personally, I will lay in bed without eating until I feel so sick to my stomach and my head starts to hurt, at that point, I will force myself to eat and I usually stuff myself like a pig so I do not have to get out of bed again, any time soon. Breakfast has always been last on my list. Recently, I saw on Dr Oz that it is better to eat the wrong breakfast than no breakfast at all…
So I have been doing the research and the same nutrients keep coming up, most of us with depression have depleted critical nutrients in our bodies. I gave you a grocery list here and now I am giving you a list of breakfast recipes you can make from the list. I am still focusing on no-cook options, because I for one know that when I feel at my worst, the last thing I want to do is go in the kitchen and cook. If I can get the nutrients I need with little to no effort than maybe that is something I can stick with when I feel like this.
If changing our diet can make us feel better, we can then start to improve other areas of our life. Without further ado, here is our first list of breakfast ideas, taken straight from the grocery list I gave you earlier. Each of these meals is helping boost the essential nutrients we are depleted of in our current state.
Like I always say, if you really feel like shit and you are at rock bottom, there is no where to go but up, so why not try a few of these and keep track of how you feel, are you feeling any better?
- 3/4 cup low-fat cottage cheese or low-fat plain yogurt
- 1 cup pineapple chunks, papaya chunks or cling peaches
- 2 teaspoons toasted wheat germ————————————————————————————————————————————————————————————
( you will have to add orange juice to your grocery list or squeeze fresh oranges (Even better)
- 1 1/4 cups orange juice, preferably calcium-fortified
- 1 banana
- 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
- 1/2 cup low-fat silken tofu, or low-fat plain yogurt
- 1 tablespoon sugar, or Splenda Granular (optional) (remember you can use 2 dates to sweeten naturally instead of the sugar)
Cranberry Muesli (this one will require a little more work upfront)
- 1/2 cup low-fat plain yogurt
- 1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
- 6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
- 2 tablespoons dried cranberries
- 1 tablespoon unsalted sunflower seeds
- 1 tablespoon wheat germ
- 2 teaspoons honey
- 1/4 teaspoon vanilla extract
- 1/8 teaspoon salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.
Citrus Berry Smoothie
- 1 1/4 cups fresh berries
- 3/4 cup low-fat plain yogurt
- 1/2 cup orange juice
- 2 tablespoons nonfat dry milk
- 1 tablespoon toasted wheat germ
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
- 1 1/4 cups orange juice
- 1 ripe medium banana, peeled and sliced
- 1 cup frozen blueberries, blackberries or raspberries
- 1/2 cup silken tofu
- 2 ice cubes, crushed (see Tip)
- 1 tablespoon sugar, (optional) (try using two dates in this recipe instead of sugar or a TBSP of honey)
Strawberry Almond Smoothie
- 10 frozen whole strawberries
- 1 cup almond milk or low-fat milk
- 1/2 cup silken tofu, (4 ounces)
- 2 dates for sweetness (add more if necessary or a TBsp honey or agave nectar)
Banana-Cocoa Soy Smoothie
The tofu and cocoa were not on our grocery list, but each and every item in this recipe is part of the kick depression ass plan!
- 1 banana
- 1/2 cup silken tofu
- 1/2 cup soymilk
- 2 tablespoons unsweetened cocoa powder
- 1 tablespoon honey
Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.
- 2 8-ounce containers (2 cups) nonfat peach yogurt
- 1/2 pint fresh raspberries, (about 1 1/4 cups)
- 1 1/2 cups fresh, frozen or canned pineapple chunks
Divide and layer yogurt, raspberries and pineapple into 4 glasses.
Mango- Passion Fruit Smoothie
- 1 ripe mango, peeled and diced (1 cup)
- 2/3 cup nonfat vanilla yogurt
- 1/3-1/2 cup frozen passion fruit juice concentrate
- 1/4 cup water
- 2 ice cubes, crushed
Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately.
Peanut or almond or other nutbutter on crackers with a side of raw fruit
Whole grain cereal with non-dairy milk and fruit
Fresh fruit salad, chop up all that fruit you have left at the end of the week and mix it together for a beautiful fresh fruit salad
There we have it 12 NO COOK breakfasts packed with all the nutrients needed to boost our mood and help lift us from depression. Please come back after you have tried a few for a week or so and tell me how you are feeling!