Brain fog, fatigue, low moods, low motivation, and zero interest in trying to cook up ANYTHING in the kitchen? I’ve got you! These stupidly-simple meals are ones I leaned on when my chronic fatigue made it too overwhelming to even imagine cooking.
Healthy fats and protein are both vital for healthy brain function. A meal that supports your mental health should be higher in protein and healthy fats and low or moderate in carbs. This type of meal will help prevent dips or crashes in your blood sugar, energy and mood, while helping to keep your cortisol levels stable.
Just remember, you’re healing right now, and it’s more than okay to simplify parts of your life as you build your capacity. We want your brain and nervous system to feel safe, supported and deeply nourished by the foods you eat- not overwhelmed.
Simple Meal # 1: Tuna Salad
Could lunch BE any easier?!?!? Sometimes I’ll eat this quick tuna salad on gluten-free toast or in a seaweed wrap with chopped onions and cucumbers, and a little (I mean A LOT) of siracha sauce. YUM!!
What makes this meal pure BRAIN FUEL: You brain requires amino acids and healthy fats to function, and skipjack tuna delivers around 40g protein and fats like DHA and EPA. Skipjack tuna is a great source of Tryptophan and Methionine as well, two amino acids that are needed by the body to make serotonin and support methylation.
What type of tuna is most brain-friendly?
Skipjack tuna is lowest in mercury levels. I personally like to go the extra step and buy the ‘Safe Catch’ brand because they test for mercury in every batch, and have the lowest mercury levels in any tuna brand. I love that this brand uses steel for the can instead of aluminum or tin (both bad for our brain!). Safe Catch Tuna is pretty pricey at stores like Sprouts, but we found that Sam’s Club offers the most affordable option, especially since I always keep this food well-stocked!
Simple Meal # 2: Instant Chicken Tacos
You can grab these 3 ingredients on your way home and enjoy almost instant shredded chicken tacos! Add any toppings you have on hand, like salsa, cilantro or even goat cheese. Use lettuce wraps if you prefer the Keto version.
What makes this meal pure BRAIN FUEL: Chicken is a great source of Tryptophan (that’s right, it has about the same amount as turkey!) which means it helps you make serotonin- your happy brain chemical! Adding in good fats from avocado or a goat cheese topping will help fuel your energy and keep your blood sugar stable.
Pro-Tip: Once the chicken is used up, throw the leftover chicken/bones into a slow-cooker on low overnight with about 4-6 cups water. Next morning you can enjoy your nutrient-dense homemade bone-broth with breakfast!
Simple Meal # 3: High-Fat Protein Shake
I still make this for breakfast or a snack between lunch and dinner a few times a week. It can be dressed up by adding ½ cup of yogurt (sheep’s milk yogurt is my fave!), ½ banana, ½ cup frozen blueberries or some nut butter. The protein powder I’ve been using the most lately is Dr. Amy Meyer’s ‘Paleo Protein’, available for 5% off on my Fullscript here.
What makes this meal pure BRAIN FUEL: The MCT oil provides your body with instant energy and nutrition for your brain cells, preventing brain fog and balancing stress hormones. Whey or collagen are both rich sources of amino acids and protein, all vital for making your good-mood brain chemicals!
Simple Meal # 4: Scrambled Eggs in Grass-Fed Butter
It’s pretty easy to whip up some eggs and scramble them for a few minutes in butter or ghee- and these two humble ingredients are possibly the most nutrient-dense brain food you’ll ever have for breakfast!
What makes this meal pure BRAIN FUEL: Eggs are a rich source of choline, which is an essential nutrient that supports brain and mood health. And grass-fed butter and ghee are like pure gold for your mood and hormone health. They're a very nutrient-dense food containing bioavailable vitamin A, D, B12 and healthy cholesterol (cholesterol is vital for mood health). The MCT’s and healthy fat in the butter also work to stabilize stress hormones like cortisol, helping you feel calmer. Opt for ghee if you don’t tolerate cow dairy.
Simple Meal # 5: Turkey Burgers + Avocado
You can use any type of organic frozen ready-to-go burgers, but I find turkey or chicken are the quickest to cook up in a frying pan for lunch or dinner.
What makes this meal pure BRAIN FUEL: As I mentioned, turkey and chicken are very high in Tryptophan, the amino acid that helps you make serotonin! 1 turkey burger contains about 300mg of tryptophan. Cooking the burger in ghee or coconut oil will add the beneficial fats your brain needs, and so will topping the burgers with half an avocado (I’m just keeping it simple here, but you can add as many toppings as you want!).
I hope these 5 super simple brain-nourishing meals gave you some ideas and inspiration, as well as some cool insights into how food truly is medicine.
If you’re feeling fatigued, overwhelmed, depressed or having focus problems, that can be a sure sign that your serotonin, dopamine and catecholamines are depleted. If you’d like to learn what’s driving your mood and emotional symptoms, download my eBook here:
And if you’re looking for a holistic, individualized approach to getting your mental health unstuck for good, just book an intro coaching call with me below!
xx,
Annika