The ‘Complete Meal’… Key To Creating Optimal Mental Health

A Healthier Breakfast

When I’m helping someone improve their mental health, there’s one important Lifestyle Trigger I always introduce them to early on…

‘Complete Meals’

Whether you’re just generally trying to improve your mental health; increase energy, improve mood, decrease stress. Or if it’s something a bit more serious like depression or anxiety relief, Complete Meals can help.

Im sure your asking…

‘What’s a Complete Meal, tell me now… Thank you’

That’s exactly what I’m going to do, I’m even gonna give you a recipe for one right now on this very blog. But first, there’s a few bits to cover…

The Food-Mood Constant

To understand the true power of a Complete Meal, you first have to understand a principle I call ‘The Food-Mood Constant’.

There’s 3 steps to it…

Step 1- You have 3 systems in your body I call the ‘Power 3’- your stress hormones, your neurotransmitters (chemical messengers in the brain responsible for mood and emotions) and your nervous system. I call them your power 3 because they create your mental health.

Step 2- Every single food or liquid you consume will effect your Power 3, either in a positive or negative way. You can use this dynamic to your advantage.

Do you see where I’m going with this…

Step 3- If you can manipulate your diet in a positive way to allow your Power 3 to function optimally, you can improve your mental health and help to relieve things like stress, anxiety and depression.

I call this dynamic creating a ‘Positive Food-Mood Constant’. The easiest way to start doing this is by including 3 Complete Meals in your diet a day. It’s actually pretty simple to do.

So what are they?

There are 2 main factors that create a Complete Meal…

Factor 1- The Macronutrient Balance

Right, macronutrients make up all foods. There are 3 of them; fats, carbohydrates and proteins. The key to creating a complete meal is to have the perfect balance of all 3.


This helps to supply the brain the energy and building blocks needed to ensure the Power 3 function correctly.

There is an exact ratio you should aim for, if you want to find out what the ratio is and how to apply it to all meals, then subscribe to my free Lifestyle Triggers course here to find out.

Factor 2- The Micronutrient Content

Further more a Complete Meal contains the micronutrients (vitamins and minerals) needed to optimise the Power 3 and fine tune the whole process.

For example a micronutrient like Magnesium helps to calm the nervous system and reduce stress hormones, fantastic for anyone looking to relieve anxiety and stress symptoms.

As Promised…

As I promised here is a Complete Meal recipe. Let’s go with a breakfast idea to start the day well…



-High protein natural yoghurt- half a bowl

-Banana- 1 whole

-Blueberries- 1 handful

-Oats- 3rd of a bowl

-Pumpkin seeds- I handful

There you have it. This meal has the Macronutrient Balance needed to sustain a healthy Food-Mood Constant. It also contains vitamins B6 and B1, plus magnesium, these all help the function of your Power 3. Therefore helping you optimise your mental health and relieving the symptoms of depression, anxiety and stress.

If you want to learn more of these ‘Complete Meal’ ideas so you can start using them to improve your own Food-Mood Constant check out my free Lifestyle Triggers course here.

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