Breakfast
Option 1
2 slices wholemeal toast topped with peanut butter and banana
St. John's Wort tea
Multivitamin

Option 2
Calcium-fortified orange juice
Cherry vanilla muesli (see recipe below)
Soya milk fortified with calcium and vitamin D
Multivitamin

Cherry vanilla muesli
150g rolled oats (`old fashioned?, not instant)
60g dried cherries, chopped
30g chopped toasted almonds
340ml water
2tbsp fresh lemon juice
3tbsp maple syrup
1tsp vanilla extract or vanilla powder

Directions:
1. The night before combine all the ingredients in a large mixing bowl. Stir well until thoroughly combined. Cover with plastic wrap and refrigerate overnight.
2. Before serving, stir in a small pot of vanilla yoghurt.

Option 3
Small potion of scrambled egg
1 slice of wholewheat toast
Peach slices
St. John's Wort tea
Multivitamin

Lunch
Option 1
Spinach and cheese tortilla pizza (see recipe below)
Camomile tea

Spinach and cheese tortilla pizza
2 large (10-inch) flour tortillas
2tbsp low-fat sour cream
300g frozen chopped spinach, thawed and squeezed dry
1 large tomato, chopped
60g reduced-fat Cheddar cheese, grated
30g spring onions, thinly sliced

Directions:
1. Preheat the oven to 230C/450F/gas mark 8. Place the tortillas on a baking sheet coated with non-stick cooking spray. Bake for 3 minutes, or until golden brown. Remove from the oven and reduce the temperature to 180C/350F/gas mark 4.
2. Spread the sour cream evenly over the tortillas. Top with the spinach and tomato. Next, sprinkle evenly with the cheese. Bake for 5 minutes more, or until the cheese is melted. Sprinkle with the spring onions. Cut each tortilla into 6 slices and serve immediately.

Option 2
Smoked salmon on wholewheat bagel with tomato and red onion
Sliced pear
St. John's Wort tea

Option 3
Black bean soup (see recipe below)
2 slices wholemeal bread
Mixed green salad
Mint tea

Black bean soup
300ml fat-free chicken broth
1 large onion, chopped
2 cloves garlic, chopped
half tsp oregano, crushed
half tsp dried thyme, crushed
half tsp cumin
Cayenne pepper
340g black beans, cooked and drained

Directions:
1. In a large saucepan over moderate heat, heat 2 to 4 teaspoons of the chicken broth until hot.
2. Add the onion and garlic and cook, uncovered, until the onion is soft.
3. Stir in the oregano, thyme, cumin and cayenne pepper to taste and cook for 1 minute, stirring continuously.
4. Place half the cooked beans in a blender and puree for 30 seconds.
5. Add the bean puree, the remaining beans and the remaining chicken broth to the saucepan, reduce heat to low, and cook, uncovered, for 15 minutes.

Dinner
Option 1
Curried pasta with chicken and grapes (see recipe below)
Spinach salad (high in folic acid)
Walnuts and dates
Sparkling water

Curried pasta with chicken and grapes
440g macaroni, uncooked
350g cooked chicken
300g seedless red grapes
1 tin of pineapple chunks in natural juice
3tbsp fat-free mayonnaise
2tbsp lemon juice
50ml frozen orange juice concentrate
1tbsp curry powder
1 bunch spring onions

Directions:
1. Prepare pasta according to package directions.
2. While pasta is cooking, toss chicken, grapes and pineapple together in a large bowl.
3. In a medium bowl, stir together mayonnaise, lemon juice, orange juice concentrate and curry powder.
4. When pasta is cooked, drain well and stir into fruit mixture.
5. Stir dressing into pasta and fruit and mix well.
6. Sprinkle spring onions over dish and serve.

Option 2
Grilled salmon (see recipe below)
Asparagus
Baked potato with low-fat sour cream
Peppermint tea

Grilled salmon
4 salmon steaks
2tbsp olive oil
2tbsp lemon juice
2tbsp soy sauce
half tsp dry mustard
half tsp ginger

Directions:
1. Combine all ingredients in a shallow dish and marinate steaks for as much time as you have (about an hour if you can).
2. Remove salmon and place on a grill pan, baste with marinade and grill for 5 minutes on each side (brushing occasionally with more marinade).
3. Check regularly to see if it's ready.
4. Serve immediately.

Option 3
Pesto on noodles
Sliced tomatoes
Decaffeinated green tea

Snacks
Choose two or three each day.

Healthy do's and don'ts
Here are a few eating tips to keep in mind when you're dealing with depression.

Do:

Don't: