Thinking about what you CAN EAT to support your sleep and mood? Tryptophan is my go to nutrient for sleep. It’s an amino acid (remember, amino acids are the building blocks for protein), and precursor for the production of both:
- Serotonin which influences mood, cognition and,
- Melatonin which is the most famous hormone for sleep as it governs our sleep wake-cycle
I could write a book on the foods and recipes to support sleep but for now, let’s make it actionable and therefore achievable by understanding the foods richest in tryptophan to include in your diet, and some great ideas and recipes to get your dietary hit of tryptophan too.
Foods richest in tryptophan include:
+ Salmon
+ Tinned tuna
+ Skinless turkey
+ Skinless chicken
+ Milk
+ Cheddar
+ Peanuts
+ Oats
+ Dried prunes
+ Banana
It’s easy enough looking at this list to find a food you love and ensure it’s a regular player in your diet but if needed more inspiration, then consider these…
Tryptophan rich meal and recipe ideas to support sleep, cognition and mood:
SALMON:
- Tinned salmon is a great lunch or dinner time hack for when you don’t have fresh on hand. It’s also more economical. I like to crush the bones into the salmon to up calcium intake too. Simple ideas for tinned salmon include:
- Salmon potato patties – a recipe in my HEALTH ON A BUDGET EBOOK
- Salmon salad sandwich
- Salmon risotto balls
- Salmon pie with lots of green veggies, leek and a quick puff pastry or mashed cauliflower topping
- If possible aim for fresh salmon or trout 2-3 times per week, grab these recipes to inspire you:
TUNA
- Tinned tuna again – SO EASY – for lunches and snacks. As with all tinned foods aim for the best quality you can afford, looking out for BPA free tins.
- If you are having tuna in your lunch meal try to increase protein intake alongside it with quinoa, cottage cheese or some tinned, rinsed and drained legumes too.
TURKEY
- Turkey burgers
- Turkey skillet one pan with eggs
- Turkey burgers
CHICKEN
- Chicken breast has a higher protein content than chicken thigh which has a higher fat component. Each are great in their own way. Thigh also contains slightly higher iron content (if you want to improve your intake of iron with delicious recipes and a 7 day iron rich meal plan be sure to check out the new IRON RICH MEAL PLANS in the SHOP too!)
- Can’t go past a Chopped Chicken Sandwich recipe though…
- Miso Chicken Pumpkin and Kale a winner too
MILK
- I recommend an a1 protein FREE milk to most clients. It’s more easily digested and contains valuable health benefits including protein, calcium and tryptophan.
- Enjoy milk in smoothies, make custard (without tonnes of sugar of course), bake oatmeal or get in porridge season early!
CHEDDAR
- If you feel like your piece of fruit in the afternoon isn’t tying you over to dinner then adding a few slices of cheddar is a great way to increase the protein alongside your fruit to stabilise blood sugar levels and appetite. It’s also a wonderful way to improve calcium and tryptophan intake.
PEANUTS
- As with cheddar and your fruit, a handful of dry roasted peanuts or good quality peanut butter spread on fruit is a simple way to increase intake of peanuts here, or try any of the million recipes incorporating peanuts…
- Peanut Butter Protein Oats – which helps your intake of oats as below
- Peanut Butter Banana Coconut Smoothie Bowl
- Gado Gado my Way
- Rainbow veggie buckwheat noodle salad with peanut dressing
OATS
- Throw oats into smoothies and use them as a replacement for breadcrumbs in recipes like sausage rolls or burgers as a simple way to increase intake
- Porridge of course is going to tick the oat box or make your own muesli!
- Baked zucchini apple oats are a delight for cooler months
- Nut free golden muesli bars make for a great oaty snack too
DRIED PRUNES
- Great for tryptophan, fibre, iron and constipation! Get those bowels working, get that sleep priming, so many great things in one shrivelled up plum.
BANANA
- Snack on one , add a spread of peanut butter and BINGO! Two for one tryptophan snack deal.
- Freeze and add to smoothies
- Add a popsicle stick to the middle of one and freeze for an easy banana ice cream loved by all.
- Try my PINEAPPLE COCONUT CREPES made with banana egg and vanilla and pineapple on top – too simple and delicious to be true!
- Wholesome blueberry banana bread
