Sarah's Complete Sleep Plan
A comprehensive weekly plan tailored to Sarah's assessment results, including shopping lists, recipes with instructions, workout routines, and lifestyle changes.
Weekly Shopping List
Everything Sarah needs for sleep-promoting meals
Fresh Produce
- Fresh spinach(200g)
Magnesium for sleep
- Kale(150g)
Magnesium for sleep
- Bananas(6)
Potassium and tryptophan
- Cherries (fresh or frozen)(300g)
Natural melatonin
- Avocados(3)
Healthy fats and magnesium
- Sweet potatoes(4 medium)
Complex carbs for serotonin
- Broccoli(300g)
B vitamins
- Garlic(1 bulb)
Flavour and health benefits
- Ginger root(50g)
Digestion and relaxation
- Lemons(3)
Vitamin C and flavour
Protein
- Salmon fillets(400g (2 fillets))
Omega-3 and vitamin D
- Chicken breast(500g)
Lean protein and tryptophan
- Eggs (free-range)(12)
Protein and B vitamins
- Greek yoghurt (natural)(500g)
Calcium and probiotics
- Cottage cheese(250g)
Casein protein for overnight
- Turkey mince(400g)
Tryptophan-rich protein
Grains & Carbs
- Oats (rolled)(500g)
Complex carbs and fibre
- Brown rice(500g)
Complex carbs for serotonin
- Wholemeal bread(1 loaf)
B vitamins and fibre
- Quinoa(300g)
Complete protein and magnesium
Nuts & Seeds
- Almonds (raw)(200g)
Magnesium and healthy fats
- Walnuts(150g)
Omega-3 and melatonin
- Pumpkin seeds(150g)
Zinc and magnesium
- Chia seeds(100g)
Omega-3 and fibre
- Almond butter(1 jar (250g))
Healthy fats
Drinks
- Chamomile tea(1 box (20 bags))
Evening relaxation
- Decaf coffee(250g)
Afternoon coffee replacement
- Tart cherry juice (unsweetened)(1 litre)
Natural melatonin
- Oat milk(1 litre)
Dairy alternative
Other
- Honey (raw)(1 jar)
Natural sweetener
- Dark chocolate (70%+)(100g)
Magnesium treat
- Olive oil (extra virgin)(500ml)
Cooking and dressings
- Turmeric powder(1 jar)
Anti-inflammatory
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