Plan Overview

This plan front-loads protein and complex carbs earlier in the day, then shifts toward melatonin-rich, tryptophan-supporting, and magnesium-loaded foods in the evening. Every day ends 2-3 hours before bed with a light, sleep-friendly dinner.

Key principles:

Day 1 — Monday

Breakfast
Oatmeal with Banana & Walnuts
Oats with banana, walnuts, and a drizzle of honey. Coffee or green tea (before 10am). ~400 cal
Lunch
Grilled Chicken Quinoa Bowl
Chicken with quinoa, roasted vegetables, and greens. ~520 cal
Dinner (6:30 PM)
Baked Salmon with Sweet Potato
Salmon with roasted sweet potato and steamed broccoli. ~540 cal
Evening Snack (8:30 PM)
Tart Cherry Juice & Almonds
6 oz tart cherry juice with a small handful of almonds. ~170 cal

Day 2 — Tuesday

Breakfast
Greek Yogurt Parfait with Berries & Walnuts
Plain Greek yogurt with raspberries, walnuts, and cinnamon. Coffee before 10am. ~350 cal
Lunch
Tuna & White Bean Salad
Tuna with white beans, greens, and olive oil-lemon dressing. ~460 cal
Dinner (6:30 PM)
Turkey Meatballs with Whole-Wheat Pasta
Turkey meatballs with a small portion of whole-wheat pasta and side salad. ~520 cal
Evening Snack (8:30 PM)
2 Kiwis
2 whole kiwis — the study-backed pre-bed fruit. ~110 cal

Day 3 — Wednesday

Breakfast
Veggie Omelet with Spinach
Eggs with spinach, mushrooms, and feta. Side of whole-grain toast. Coffee before 10am. ~380 cal
Lunch
Lentil & Vegetable Soup
Hearty lentil soup with side salad. ~460 cal
Dinner (6:30 PM)
Grilled Shrimp with Brown Rice & Asparagus
Shrimp with a small portion of brown rice and roasted asparagus. ~500 cal
Evening Snack (8:30 PM)
Warm Milk with Cinnamon & Honey
1 cup warm milk with cinnamon and a small drizzle of honey. ~170 cal

Day 4 — Thursday

Breakfast
Overnight Oats with Cherries & Almonds
Oats with dried tart cherries, almonds, and cinnamon. Tea before 10am. ~370 cal
Lunch
Chicken & Avocado Wrap
Whole-wheat wrap with chicken, avocado, greens, and tomato. ~480 cal
Dinner (6:30 PM)
Baked Cod with Quinoa & Green Beans
Cod with quinoa and steamed green beans with lemon. ~470 cal
Evening Snack (8:30 PM)
Banana with Almond Butter
Banana with 1 tbsp almond butter — magnesium + tryptophan. ~170 cal

Day 5 — Friday

Breakfast
Smoothie Bowl with Banana & Walnuts
Greek yogurt blended with banana and berries, topped with walnuts. Coffee before 10am. ~380 cal
Lunch
Salmon & Spinach Salad
Grilled salmon over spinach with vegetables and olive oil dressing. ~500 cal
Dinner (6:30 PM)
Turkey & Vegetable Stir-Fry
Turkey with broccoli, snap peas, and peppers over a small portion of brown rice. ~510 cal
Evening Snack (8:30 PM)
Walnuts & Tart Cherry Juice
Small handful of walnuts with 6 oz tart cherry juice. Melatonin double-dose. ~160 cal

Day 6 — Saturday

Breakfast
Whole-Grain Pancakes with Fresh Fruit
Whole-grain pancakes topped with berries and Greek yogurt. Coffee before 10am. ~400 cal
Lunch
Leftover Soup + Side Salad
Reheat lentil soup with a side salad. ~430 cal
Dinner (6:30 PM)
Herb-Roasted Chicken with Sweet Potato
Chicken with roasted sweet potato and Brussels sprouts. ~520 cal
Evening Snack (8:30 PM)
Kiwi & Almonds
1 kiwi with a small handful of almonds. ~140 cal

Day 7 — Sunday

Breakfast
Avocado Toast with Egg
Whole-grain toast with avocado and a poached egg. Side of berries. Tea before 10am. ~400 cal
Lunch
Quinoa Power Bowl
Quinoa with chickpeas, roasted vegetables, and tahini dressing. ~500 cal
Dinner (6:30 PM)
Mediterranean Baked Salmon
Salmon with lemon, herbs, and olive oil. Served with quinoa and spinach. ~540 cal
Evening Snack (8:30 PM)
Warm Milk & Oat-Banana Bites
1 cup warm milk with a small oat-and-banana energy bite. ~200 cal

Master Grocery List

Proteins

Salmon (3) · Cod (2) · Shrimp (1 lb) · Chicken breast (2) · Ground turkey (1 lb) · Tuna (2 cans) · Eggs (1 dozen) · Plain Greek yogurt (2 tubs) · Milk (dairy or fortified plant) · Feta

Sleep-Superstar Fruits

Tart cherries (fresh or juice) · Kiwis (6) · Bananas (5) · Tart dried cherries · Blueberries (1 container) · Raspberries (1 container)

Vegetables

Spinach (2 bags) · Kale (1 bunch) · Broccoli (2 heads) · Brussels sprouts (1 lb) · Asparagus (1 bunch) · Green beans (1 lb) · Bell peppers (3) · Snap peas (1 bag) · Mushrooms (1 carton) · Sweet potatoes (3) · Zucchini (2) · Cherry tomatoes (1 pint) · Red onions (2) · Garlic · Ginger

Grains & Legumes

Steel-cut oats · Rolled oats · Quinoa (1 bag) · Brown rice · Whole-wheat pasta · Whole-grain pancake mix or flour · Whole-wheat wraps · Whole-grain bread · Chickpeas (1 can) · Red lentils (1 bag)

Pantry Staples

Almonds · Walnuts · Almond butter · Honey · Cinnamon · Chamomile tea (plenty) · Green tea · Extra virgin olive oil · Tahini · Lemon (2) · Low-sodium vegetable broth

Your Daily Sleep-Nutrition Timeline

TimeActionWhy It Works
2:00 PMCaffeine cutoff5-6 hour half-life — 2pm coffee still has ~50mg at 8pm
6:30 PMFinal full dinner3+ hours of digestion before lying down prevents reflux and sleep disruption
8:30 PMLight sleep-supporting snackTryptophan + magnesium + melatonin without a heavy digestive load
9:30 PMChamomile teaApigenin binds brain receptors for gentle sedation, peaks in 30-45 min
10:00 PMLights outConsistent timing anchors circadian rhythm

Sleep-Hygiene Eating Tips