Foods to Fight Stress

Performance Based Nutrition

Foods to Fight Stress

Foods to Fight Stress

Protein – dairy products, eggs, fish, meat, soy

Vitamin B3 – Beef liver, brewer’s yeast, chicken, fish, sunflower seeds, turkey

Vitamin B5 – Blue cheese, brewer’s yeast, corn, eggs, lentils, liver, lobster, meats, peanuts, peas, soybeans, sunflower seeds, wheat germ, whole-grain products

Vitamin B6 – avocados, bananas, bran, brewer’s yeast, carrots, hazelnuts, lentils, rice, salmon, shrimp, soybeans, sunflower seeds, tuna, wheat germ, whole-grain flour

Vitamin C – Black currants, broccoli, brussels sprouts, cabbage, grapefruit, guava, kale, lemons, oranges, papaya, peppers, potatoes, spinach, strawberries, tomatoes, watercress

Magnesium– Halibut, kelp, leafy green veggies, nuts, squash, sunflower and pumpkin seeds.

Omega 3 fatty acids– Herring, mackerel, wild salmon, sardines, trout, chia seeds, flaxseed, walnuts, & pumpkin

 Pumpkin Pie Smoothie

1/2 cup Pumpkin Puree

1 Serving Vanilla Protein

2 cups unsweetened almond milk

1 tbsp. Flax Meal

1 tbsp. MCT Oil** or coconut oil

1 tsp. cinnamon

1 tsp. nutmeg

Lunch or Dinner Choice – Try this Stress-Reducer Meal

Grilled Cajun Salmon and Shrimp with Pineapple Salsa

Serves: 4


  • 2 salmon filets
  • ½ pound of shrimp, peeled and deveined
  • 1 tablespoon Cajun seasoning (store bought)
  • 1 teaspoon garlic powder
  • ½ teaspoon chili powder
  • ½ cup diced pineapple
  • ½ cup diced tomatoes
  • ¼ cup diced red onion
  • ½ chopped cilantro
  • Juice from half a lime


  1. Season the salmon and shrimp with the Cajun spices, garlic powder and chili powder.
  2. Grill or you can also use a George Forman Grill
  3. Place salmon on grill medium high heat 3-4 minutes remove.
  4. With a wet paper towel wipe clean the grill, spray again with olive oil and add shrimp medium high heat 2-3 minutes.
  5. To make salsa, mix pineapple tomatoes, red onion, cilantro and lime juice.
  6. Add salt and pepper for taste.

Nutrition Facts:

Serving size: 1 Calories: 218 Fat: 7.3 grams Carbohydrates: 5.0 grams Sugar: 3 grams Fiber: 0.7 grams Protein: 31.4 grams


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