Winter can be a challenging time for mental wellbeing due to shorter days, colder weather, and less sunlight. However, meal prepping with a focus on nutritious and comforting foods can significantly boost your mood and overall mental health.
Research from the American Psychological Association suggests that dietary patterns can influence mental health outcomes. One study found that participants who improved their diet by eating less junk food and more nutrient-rich foods, such as fruits, vegetables and fish, experienced significant improvements in their depression symptoms.
Meal prep ideas to help you stay mentally and physically healthy during the winter months:
1. Warm and nourishing breakfasts
Starting your day with a warm, nutritious breakfast can set a positive tone for the rest of the day.
Consider preparing:
- Overnight oats: mix oats with milk or a dairy-free alternative, chia seeds, and a touch of honey. Add fruits like berries or bananas and let it sit in the fridge overnight. In the morning, you can warm it up for a comforting start.
- Breakfast burritos: Prepare a batch of breakfast burritos with scrambled eggs, black beans, spinach, and cheese. Wrap them in wholewheat tortillas and freeze. Simply reheat in the morning for a quick, warm meal.
- Slow cooker porridge: Use a slow cooker to make a large batch of porridge with apples, cinnamon and a bit of maple syrup. Portion it out for the week and reheat as needed.
2. Hearty soups and stews
Soups and stews are perfect for winter meal prep. They are easy to make in large batches and can be stored in the fridge or freezer. Some ideas include:
- Chicken and vegetable soup: a classic chicken soup with plenty of vegetables like carrots, celery and spinach can be very comforting. Add some whole grains like barley or quinoa for extra nutrition.
- Lentil stew: lentils are a great source of protein and fibre. Cook them with tomatoes, carrots, onions, and spices like cumin and turmeric for a hearty stew.
- Butternut squash soup: roast butternut squash and blend it with vegetable broth, onions, garlic, and a touch of cream or coconut milk for a creamy, warming soup.
3. Comforting main dishes
Main dishes that are both nutritious and comforting can help improve your mood during the winter months:
- Baked salmon with vegetables: salmon is rich in omega-3 fatty acids, which are beneficial for brain health. Bake it with a variety of vegetables like brussels sprouts, sweet potatoes, and bell peppers.
- Vegetarian chili: A hearty chili made with beans, tomatoes, corn, and spices can be very satisfying. Serve it with a side of whole grain bread or brown rice.
- Cottage pie: Use lean ground turkey or lentils to make a hearty and flavoursome base and top with mashed sweet potatoes instead of regular potatoes for a healthier twist.
4. Healthy Snacks
Having healthy snacks on hand can help maintain your energy levels and mood throughout the day.
- Homemade granola bars: make your own granola bars with oats, nuts, seeds, and dried fruits. Sweeten them with a bit of honey or maple syrup.
- Veggie sticks with hummus: cut up a variety of vegetables like carrots, cucumbers, and bell peppers. Pair them with homemade or store-bought hummus for a nutritious snack.
- Fruit and nut mix: create your own mix of dried fruits and nuts. This can be a great snack to keep at your desk or in your bag for a quick energy boost.
5. Mood-boosting ingredients
Certain ingredients are known to have mood-boosting properties. Incorporate these into your meals:
- Dark leafy greens: spinach, kale and Swiss chard are rich in folate, which can help reduce symptoms of depression.
- Berries: blueberries, strawberries, and raspberries are high in antioxidants, which can help combat stress.
- Nuts and seeds: almonds, walnuts, chia seeds and flaxseeds are great sources of omega-3 fatty acids and magnesium, both of which are important for brain health.
- Fermented foods: foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics that can improve gut health, which is linked to mental wellbeing.
For some hearty and wholesome recipe ideas, check out our First Psychology cookbook, coming soon!
