Description
A plant-based, sleep-supporting meal plan incorporating delicious recipes to regulate sleep-related hormones and brain chemicals.
The foods we eat can impact our sleep, including sleep/wake cycles, sleep efficiency, and stress. This plan contains plant-based foods and drinks with specific nutrients to support the production of melatonin and serotonin, lower inflammation, improve brain health, regulate circadian rhythm, and enhance sleep.
CORN-FREE, DAIRY-FREE, EGG-FREE, VEGAN, VEGETARIAN
22 PAGES OF RECIPES, DRINKS, SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, snacks, and drinks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Apple Crisp Yogurt Bowls
- Kiwi Yogurt Parfait
- Cherry Blaster Green Smoothie
- Kiwi & Almonds
- Sunflower Seed Butter Banana Sushi
- Apple Nachos
- Green Apple Cinnamon Smoothie
- Apple with Sunflower Seed Butter
- One Pan Potatoes, Chickpeas & Asparagus
- Green Goddess Mason Jar Salad
- Coconut Yogurt Banana Boat
- Cherries
- Tart Cherry & Almond Warm Drink
- Lentil Tahini Burgers with Sauerkraut
- Brown Basmati Rice
- Falafel Tahini Salad
- Quinoa
- Cheesy Edamame & Parsley Pasta
- Fennel, Quinoa & Toasted Chickpea Salad
- Chamomile Tea
- Tart Cherry Limeade
- Tart Cherry & Lime Drink
Evidence:
This program was created with the following key considerations in mind:
Melatonin-Boosting Foods
Certain foods help support the healthy production of melatonin, a hormone that increases at night to make us sleepy. Tart cherries, nuts like almonds and cashews, oats, and legumes are added to the plan for natural sources of melatonin to help support normal melatonin production.
Serotonin and Tryptophan
Tryptophan is an amino acid found in protein that makes neurotransmitters and hormones in the brain, like serotonin and melatonin. It can help you feel sleepy and relaxed. Serotonin also plays a role in mood and healthy sleep. Increasing foods high in tryptophan, like kiwi, chia, and fermented foods, can help boost serotonin levels, supporting better sleep health.
Calcium & Magnesium
A calcium or magnesium deficiency has also been shown to impact healthy sleep patterns, so getting enough is key, and plant-based beverages and yogurts can help reach those goals. Almond milk and coconut yogurt are included throughout this plan, along with almonds and cashews, good sources of magnesium and melatonin to help support healthy sleep.
B Vitamins
B vitamins have been found to support healthy sleep; specifically, vitamin B12 helps regulate circadian rhythm, vitamin B6 improves mood and reduces insomnia, and B-complex can improve restless legs. Rice, yogurt, and chickpeas are good sources of B vitamins.
Fibre
Research has found that adequate fibre intake is correlated with normal sleep patterns. Specifically, NHANES data discovered that those with the highest fibre intake had the most “normal” sleep patterns, whereas those who did not eat enough fibre either slept too much or not enough. fibre is found in plant-based foods such as whole grains, fruits, vegetables, beans, legumes, and nuts and seeds.
