Meal Prep #2: Anxiety - Let's Eat Ourselves Calm And Happy

Obviously, I was too hyped to take a picture before the cookies were baked. Instead of the cookies I placed some apples - don't let yourself be fooled. The cookies follow later when they are fully baked haha :) 

10:23 AM Week #2 is here and I couldn't be more excited. Okay, I don't want to start with a lie here... I am excited and a bit exhausted, too! I did not think that this special week that I am presenting today would be so hard! (Don't leave me here already... read the whole text). 

First of all: hi lovebirds! It's good to see you all back for our second week of fun meal prepping! 

After week #1 with the motto low budget, I am continuing with week #2 and the motto anxiety. 

Hard theme, I admit. But I planned every week for a reason!
After my 1000 years of having anxiety and trying to deal with hormones, my body, and life, I finally learned that a lot of my health conditions come simply from food. More or less. 
Yes, maybe you read this here for the first time, but guess what, serotonin the sweet thing that makes us happy (for example after eating chocolate) doesn't happen in our brain, it's waaaay lower! 70% of our serotonin is made in our guts - the weird land of digestion! Too much info. Not for me. 
This was an info which was essential to me to understand that my mood is super sensitive to food! My anxiety, my depression, my panic attacks - it all happens down there! Looking back at my nutrition as a kid, I totally understand this unhealthy relationship. 

Today, as a grown-up woman, I studied a lot of food and I studied myself. 
I am capable of so much and I am the boss when it comes to deciding what mood I'm in today! To enhance this vibe, I know that I can easily trick myself with certain food groups to keep the good vibes coming, and the negative stuff going! 
I wanted to plan a whole meal prep week full of anxiety releasing food! Food that makes me happy, full of energy, and just healthy. 

I went to Pinterest to see some helping graphics which teach me about the best foods for curing anxiety and stress. I wrote down a list and wondered what to eat. 
The thing I said in the beginning? I was already exhausted before even starting this week... 
I couldn't decide what kind of meals I should prepare and I also wanted to cook something which really excites me throughout the week! 
After a little bit, I finished my list and decided to go grocery shopping... let's see if this was really a good idea! 

This week I am not going to have a big intro just like last week, so let's discuss the very important stuff right away. 

So one last time - what can I understand under anxiety food? I don't know if you have any issues with anxiety or if you are in close contact with your mental health, but no matter how old you are, taking care of certain things inside your body is major! Eating healthy or focusing on food which is benefiting certain body parts, organs, or whatever is there deep inside of us, is so important to live a happy life. Curing the body with healthy food is not a punishment - there are tons of ways to maintain a sexy snack or a finger licking good dinner - again health can be beyond tasty, and we are here to adapt or at least get to know this message. 💪🏼

"Well, I'm not crazy, I don't need this...." - all you gotta be is a human being who cares about living a long and healthy life on this planet! I care about you... please care about yourselves, too! 

Let's check the meal plan for week #2 

BREAKFAST: blueberry smoothie 
Blueberries were luckily on sale this week and since the sun was shining like crazy, I felt more than excited to create a morning smoothie which gives me a lot of energy and good vibes. My special anxiety food here was: blueberries, lucuma, turmeric. 

SNACK: dark chocolate covered apricots 
I loooove apricot jam! There's something about it that drives me nuts, but somehow I can't eat apricots as a normal fruit, haha. Perfect timing to try dried apricots. Yes, it's my first time, but I have to admit that this is probably my highlight of the week! My special anxiety food here was: apricots and dark chocolate. 

LUNCH: in mind I dreamed of a Moroccan chickpea stew - this is kinda what I recreated.... 
To be honest. Lunch was a motherfucker. I couldn't come up with a perfect dish. I read about beans being perfect for anxiety and my first impulse was stew! I googled for years and couldn't find something that excited me. Then I read about a Moroccan stew and tried to recreate it with my own and special anxiety flavors. (Let me be honest... I don't like heavy tomato sauces, so this is really not my best plus favorite dish). My special anxiety food here was: chickpeas and adzuki beans. 

SNACK: dark chocolate avocado cookie 
I read about avocado being the perfect snack when feeling anxious.... how lucky I am to have my favorite cookie recipe in my cookbook! Those cookies are made on a regular basis here and I was beyond stoke to use this dream for this week's meal prep! Chewy, creamy, and so rich! My special anxiety food here was: dark chocolate and avocado. 

DINNER: shrimps with garlic green beans 
When feeling low or under the weather, it is said that fish, for example salmon - a highly fatty fish, is the best product to consume! Omega-3 is super important, so I decided to have a fishy week, but without the salmon! Since I don't eat salmon, I made it super easy and decided to go with some shrimpies which I cooked with tons of garlic and turmeric green beans. My special anxiety food here was: shrimps and the green beans. 

Okay, not bad, not bad. 
I could get used to this. Almost. 
Let's continue. 

What do we have to shop?  

blueberries (I bought 500g - 1,76€)
oat milk (I bought 1l Oatly - 2,19€) 
apple sauce (I bought one glas - 1,19€)
oatmeal (I bought 500g - 0,49€)
spices like turmeric or lucuma 
(that's normal in my pantry - very good anxiety can also use ashwagandha) 
dried apricots (I bought 250g - 3,98€)
dark chocolate (I bought 1 normal chocolate bar - 1,19€)
chickpeas (I bought 2 cans - 1,38€)
extra I had leftover adzuki beans at home which was a nice color contrast for the stew
tomato sauce (I bought 500ml - 0,39€)
avocado (I bought 1 - 1,19€)
eggs (I bought a box of 10 - 1,29€)
shrimps (I bought 500g - 7,98€)
green beans (I bought 1kg frozen bag of beans - 1,99€) 

So I spent: 26,53€ ✨
Super cool that I made it again and didn't spend over 30€! I have to admit that this time it was harder to check my budget, since there are many ingredients included which are never cheap, like the apricots or the shrimps, but simple basics like oatmeal and tomato sauce is so cheap again that the balance is definitely there and it doesn't hurt that much.
Always remember: being healthy might cost a little bit, but it's so worth it! 

What shall I have at home in my pantry?

I know every pantry looks different. This is all from my perspective! 
sugars (coconut sugar, maple syrup, agave - I prefer healthier sugars...)
baking supply (again, sugars, flours, baking powder, coconut flakes, cocoa)
adaptogens (ashwagandha, lucuma, maca, mushrooms, turmeric, matcha,..)
oily situations (sunflower oil, coconut oil, olive oil)
basic spices (salt, pepper, garlic, turmeric, cinnamon, paprika, cajun)
pantry veggies (veggies that can lay around forever.... for example garlic or onions) 

What substitute can I use? 

I would highly recommend to cook with the ingredients I have listed, because that's how I know that the recipe will turn out great! If you use any substitute, it can happen that the taste and texture might differ... 
if the smoothie combination sounds too crazy for you or you simply don't have any adaptogens at home, you can also go with some ginger and add more green magnesium like spinach or avocado, for example. You can also use almonds, brazil nuts, or flaxseeds or a banana - the list of magnesium rich food is long. 
for the chickpea stew you can surely just go with lentils or the beans you prefer to eat.
if you are a fan of salmon, you are highly allowed to switch the shrimps with the salmon (I guess it's a preference thing) - you can also choose your own favorite green vegetable, but take care, it has to be green and magnesium rich! 

What do we have to prepare now? 

The chocolate covered apricots, the stew, the cookies, the shrimps and green beans. Sunday is meal prep day! It sounds like a long day, but it's all about planning! Start with chocolate covered apricots and the stew at the same time. Once the stew is cooking, the chocolate is melted and you can finish the apricots. If you like a little grain support for your stew, feel free to also cook a little portion of rice - I cook this seperate in my rice cooker which does all the work for me. Stew is done, still cooking to get super thick and rich, the apricots are covered in chocolate and cooling down and while my shrimps lay in my frying pan and the green beens are cooking, I am quickly mixing the cookie dough. Et voilà - this should be it. The blueberry smoothie is something I will prepare each day fresh, since this is a quickie and fresh is best! (I also decided to cook the amount of shrimps I need for 2 days first, because I don't know how long my shrimps will taste fresh! I rather cook some more again on Wednesday). Set up your boxes and prepare each box so you can find your dinner easily the next couple of days


YOU NEED one hand full of blueberries or half a Cup + 1 1/2 Cups almond or oat milk + 1/2 Cup apple sauce + 1/2 teaspoon turmeric + 1 teaspoon lucuma + 2 tablespoons oats + optional honey 

1. I love this recipe, because it's easy and fast. Blender out and let's get it on. 
2. Measure all the ingredients and throw them into your blender. Mix it well. 
3. With my first smoothie I noticed that the mixture gets thick really fast due to the oats, so if you notice it's to thick, just add more milk (or you can also add a splash of green tea for some extra boost)
4. If you happen to have sour blueberries, feel free to add a little honey or maple syrup! 
5. One more tip: if you can get flavored apple sauce at your grocery store - spice things up and buy flavored apple sauce. I used this one! 

At Alnatura you can get the craziest apple sauce flavors: mango, banana, apricot or this fancy mixture 


YOU NEED 250g dried apricots + 1 bar of dark chocolate + additional toppings like shredded coconut if you wish 

1. Over medium heat, melt the chocolate bar in a pot and wait until it gets liquid and glossy. 
2. Line your apricots on a plate or cutting board. 
3. As soon as the chocolate is fully melted, dip in the apricots and put them back on their plate. 
4. If you like to you can finish the apricots with some shredded coconut or you can also sprinkle some cinnamon or sea salt.


YOU NEED 1 onion + 3 tablespoons coconut sugar + 2 cans of chickpeas + optional beans of your preference + 500ml tomato sauce + 300ml broth + 1 teaspoon salt + 1 teaspoon cumin + 1/2 teaspoon anis + 1 teaspoon paprika + 1/2 teaspoon cinnamon + 1/2 teaspoon garlic + 1/2 teaspoon coriander + 1 teaspoon turmeric + a pinch of cayenne pepper + additional grains like rice (optional) + optional 50ml grapefruit juice 

1. If you are Moroccan, please don't feel offended by the name. I was simply looking for a tomato stew that has spices which remind me of Nothern Africa - nothing too boring. As you can see, we are using many spices here
2. If you decide to eat a little grains support for this dish - prepare it first. I chose to cook some extra rice and cooked it with my rice cooker parallel to my stew. 
3. Now cut the onion into little chunks and cook it over medium heat with a drizzle of olive oil. 
4. Add a pinch of coconut sugar which gives the onions a nice color plus caramel aroma. 
5. Add the chickpeas or whatever beans you are using to the translucent and awesome smelling onions. My onions almost burned, haha, I love this aroma and it's so nice to give the chickpeas a little bit of that aroma, too! Flavor is boss here!
6. After 2-3 minutes, make sure to add the tomato sauce and the broth. 
7. Turn the heat a little bit up to let the tomato sauce show us all its potential. 
8. While heat is being created, we will create some heat and extravagant flavor, too. Add all the spices from above and give it a gooooood stir. 
9. Let the tomato sauce get to know its new friends. This needs to cook for at least 5 minutes to develop good flavor. Stand close to your pot - we can slowly turn down the heat a little bit. 
10. Test it. Too sour? Something special is missing? Add some coconut sugar to balance the sourness from the tomatoes. My secret for any tomato recipe is grapefruit juice! I love to add orange or grapefruit juice to tomato dishes, because it gives it a certain sexiness. 
11. Flavor test passed? Give it one more good stir and let it cook some more minutes. If it's getting too thick, add more water and make sure the chickpeas aren't burning at the bottom. 
12. Fill the stew into an airtight container and enjoy this perfect comfort food. 


YOU NEED 1 avocado + 2 tablespoons coconut oil + 1/2 Cup coconut sugar + a pinch of vanilla + 1 egg + 1/4 Cup dark cocoa powder + a pinch of pink salt + 1 Cup oats (I grind my oats to have a smoother feeling) + 1/2 teaspoon cinnamon + additional additions I like: shredded coconut, chia seeds, hazelnuts, almonds 

1. Preheat the oven to 176°C
2. The nasty part first: mash the avocado with the coconut oil and an egg. Get a creamy texture and slowly add the sugar. 
3. Continue stirring and add the vanilla, salt, and cinnamon. 
4. Mix the cocoa with the oats and add them into the liquid batter. 
5. Doesn't it smell good? This cookie is the real deal, yo. 
6. The dough should be very glossy, good smelling, and a bit sticky. 
7. I love to add more things like coconut and hazelnut to have more texture and a real thick cookie - it's up to you! The less add-ins, the more it resembles a brownie. 
8. Let's get serious now: take one big tablespoon of dough and place it on a baking tray with parchment paper. This dough should make 6-7 cookies.
9. Bake the cookies for 15 minutes - the cookies will still feel a bit soft, but they get hard while cooling down. They create a thin crust and are juicy and moist in the inside. You can't go wrong if you bake them 20 minutes. Check them every other minute and test it yourself. 
10. Place them in an airtight container or a stasher bag and enjoy them one a day. My tip (especially for the hotter days) put them into the freezer the day you want to eat them and freeze them for at least 1 hour - wooow! An almost frozen fudgy cookie - THE experience ever!! 


YOU NEED 500g shrimps + a pinch of salt + a pinch of cayenne pepper + 1/2 teaspoon turmeric + 750g green beans + 1-2 garlic cloves  + 2-3 tablespoons olive oil + flaxseeds 

1. In a big pan, heat some olive oil and our dear friend the garlic (peel it and cut it into tiny bits) over medium heat.
2. Prepare a second pan with the rest of olive oil over medium heat. 
3. Add the green beans to pan #1 and let the beans find their groove for 5 minutes. 
4. Add the shrimps to pan #2 and give them also their 2-3 minutes to get used to their new surroundings. 
5. Mix the green beans well with the garlic! We want them to be decent garlicy and super glossy. If you want a special something, you can surely add a teaspoon of lemon juice. I also like to sprinkle a bit salt on top (if you don't like salt - leave it out). 
6. The shrimps turn pink now - time to give them their sexy flavor! Add the spices and toss the shrimps well in them! Everything should be coated by now - don't turn the heat up - we don't want to burn the spices! 
7. Let everything simmer well!
8. I like my green beans to be a bit crunchy and dark green, so I remove them now! Your perfect cooking point can be tested via tasting. Eat one bean - still needs a bit of time? Let it cook! 
9. Once the beans are cooked sprinkle 2 tablespoons flaxseeds on top and let them cool down before you pack them into an airtight container. 
10. The shrimps should be done now, too. (In general shrimps are cooked perfectly in 5 minutes!) 
11. Everything cooked? Perfect - let it cool down. 
12. As I mentioned above, I am not cooking my fully amount of shrimps - I cook fresh ones after 2 days, because I am not sure about the freshness on day 4. You can try it or you cook them fresh each day, now that we know that it only takes 5 minutes. 

Don't feel overwhelmed with this week. 
Ahhhh, I know. We are cooking fish - I still feel uncomfortable cooking fish, to be honest, but I do anything to feed myself healthy and happy, so I give it a try - you should, too! And if we fail - we fail together :)
The rest should be pretty easy to cook or bake - I don't want us to have a hard time. The avocado cookies are a favorite of mine which I made so many times and everyone loves them - maybe you'll find a recipe here with which you will fall in love, too! 

Take a deep breath. 
The first weeks are always the hardest. We need to find a groove first. 

Once your pantry has all the basic stuff, it is easier for me and you to cook and create awesomeness! 
Especially during the hot summer days I believe that meal prepping is a blessing, so we only have to sweat one day in the week in front of the oven. 

Test this week of bye bye anxiety meal prep or pick one recipe only you can imagine to recreate at home. Whatever you choose to do with this post here - share it! I'm curious to hear your opinion and your experiences! If you have any further questions, contact me and I will get back at you! 

*Also don't forget to drink enough water. 

Happy meal prepping! 🙃

*Boys and girls, write down the new vocabulary you have learned today: Angstgefühl — anxiety.