4 Stress-Busting Recipes

By Tone It Up on

April marks National Stress Awareness Month, and what better way to combat stress than with delicious and soothing recipes? Packed with nutritious ingredients, these tasty recipes are perfect to help you reduce stress! We're thrilled to introduce THREE brand-new stress-busting recipes (plus one HQ favorite!) to help you unwind and find tranquility in the kitchen.

#1 Strawberry & Chocolate Yogurt Parfait

Rich in nutrients like magnesium and omega-3 fatty acids, which have been associated with stress reduction and improved mood.

Recipe by Sara Cammorata, MS, RDN


  • ¾ cup plain Greek yogurt
  • ½ scoop TIU Chocolate protein powder
  • Sliced strawberries
  • 1 tbsp chia seeds
  • ⅓ cup pumpkin seed & flax granola


      1. Mix yogurt, protein powder and chia seeds together. 
      2. Top with sliced strawberries and granola


      #2 Green Tea Smoothie

      Green tea contains L-theanine, an amino acid promoting relaxation and stress reduction, along with antioxidants that fight inflammation and protect your body from stress-induced damage.

      Recipe by Sara Cammorata, MS, RDN


      • 1 cup brewed green tea, cooled OR matcha
      • 1 frozen banana
      • 1 cup spinach
      • ½ cup plain Greek yogurt
      • 1 tbsp honey or maple syrup (optional, for sweetness)
      • 1 scoop Tone It Up Vanilla Protein Powder
      • ½ tsp vanilla extract
      • Ice cubes (optional, for a colder smoothie)
      • Cinnamon
        1. Brew green tea and let it cool down to room temperature. If using matcha, (as seen here) pour 1 oz warm water over 2 tsp matcha powder. Whisk. Add 6oz additional water to blender.
        2. In blender, combine the matcha or green tea, frozen banana, spinach, Greek yogurt, honey or maple syrup (if using), Tone It Up protein powder, and vanilla extract.
        3. Blend until smooth and creamy. Sprinkle cinnamon on top.

        Citrus Avocado Salad

        The combination of vitamin C-rich citrus fruits and stress-reducing healthy fats from avocados helps alleviate stress.


        • 5 cups of mixed greens, spinach, kale or arugula
        • 2 blood oranges, sliced
        • 2 tangerines, sliced
        • 1 avocado, sliced
        • 1 cup of walnuts, toasted
        • 1 cup of crumbled feta cheese


        • ½ cup of orange juice, fresh squeezed and strained
        • ½ tsp grated orange zest
        • ¼ cup olive oil
        • 2 tbsp apple cider vinegar
        • 1 tsp garlic, minced
        • 1 tbsp honey
        • Salt and pepper to taste


          1. To make vinaigrette, combine all ingredients to a jar and shake to combine. 
          2. For salad, add greens to a large bowl and toss with desired amount of vinaigrette. Add the rest of the ingredients: orange slices, tangerine slices, avocado slices, toasted walnuts, and cheese. Toss and serve!

          #4 Simple Salmon Bites

          Salmon is often called a superfood because of its many health benefits, especially its positive impact on mental health and stress management!

          Recipe by Sara Cammorata, MS, RDN


          • 1 pound salmon filet, skin removed and cut into bite-sized pieces
          • 2 tablespoons olive oil
          • 2 cloves garlic, minced
          • 2 tablespoon lemon juice
          • 1 tablespoon fresh dill, chopped
          • Salt + pepper to taste


          1. Preheat your air fryer to 400°F for about 3 minutes.In a small bowl, mix together the olive oil, minced garlic, lemon juice, dill, salt, and pepper.
          2. Add your salmon bites to the bowl and coat well. 
          3. Place the salmon bites in a single layer in the air fryer basket, leaving space between each piece.
          4. Cook in the preheated air fryer at 400°F for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork. You can adjust cooking time as needed based on the thickness of your salmon pieces and your air fryer's specific settings.

          For even more stress-busting recipes, check out the “Foods for Stress” category in your Tone It Up App!




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