True to its name, the MIND diet can help improve your cognitive health.
Recipe photos: Robby Lozano, Jen Causey, Stacy K. Allen.
TheMIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the popularMediterranean dietwith the heart-healthyDASH diet.
Photo:Recipe photos: Robby Lozano, Jen Causey, Stacy K. Allen. EatingWell design.
Check it outyour brain will thank you.
Snack (122 calories)
Lunch (455 calories)
P.M. Make it 1,500 calories:Omit P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
almond butter to the apple at lunch.
Day 2
Breakfast (390 calories)
A.M.
Snack (203 calories)
Lunch (381 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 3
P.M. Make it 1,500 calories:Reduce to 12 cup yogurt at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast and increase to 2 Tbsp.
chopped walnuts at P.M. snack.
Day 4
P.M. Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast and add 1 medium orange to lunch.
Day 5
P.M. Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
almond butter to evening snack.
Day 6
A.M. Make it 1,500 calories:Change P.M. snack to 1 clementine.
Day 7
P.M. Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and change evening snack to 1 medium orange.
Week 2
Day 8
Breakfast (358 calories)
A.M. Make it 1,500 calories:Omit A.M. snack.
Make it 2,000 calories:Add 1 cup nonfat plain kefir to breakfast and increase to 2 Tbsp.
almond butter at evening snack.
Day 10
Breakfast (391 calories)
A.M. Make it 1,500 calories:Omit P.M. snack and change evening snack to 12 cup blueberries.
Day 11
P.M. ## Day 12
Breakfast (436 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 13
A.M.
Snack (131 calories)
Lunch (501 calories)
P.M. Make it 1,500 calories:Omit P.M. snack and evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp.
almond butter to breakfast.
Day 14
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit P.M. snack.
Week 3
Day 15
Breakfast (584 calories)
A.M.
Snack (176 calories)
Lunch (422 calories)
P.M. Make it 1,500 calories:Omit the orange at lunch and omit P.M. snack.
Make it 2,000 calories:Increase to 2 Tbsp.
chopped walnuts at P.M. snack and add 1 servingBerry-Mint Kefir Smoothieas an evening snack.
Day 16
A.M.
Snack (125 calories)
Lunch (407 calories)
P.M. Make it 1,500 calories:Change breakfast to 1 servingSpinach & Egg Scramble with Raspberries.
Day 17
A.M.
Snack (190 calories)
P.M. ## Day 18
Breakfast (470 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to evening snack.
Day 21
P.M. Make it 1,500 calories:Omit pear at P.M. snack and omit evening snack.
Week 4
Day 22
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp.
almond butter to breakfast and increase to 12 cup blueberries at A.M. snack.
Make it 1,500 calories:Omit A.M. snack and evening snack.
Day 24
Breakfast (317 calories)
A.M.
Snack (260 calories)
P.M. Make it 1,500 calories:Omit P.M. snack and omit the edamame at evening snack.
Make it 1,500 calories:Omit P.M. snack and change evening snack to 1 clementine.
Day 26
P.M. ## Day 27
Lunch (352 calories)
P.M. ## Day 28
P.M. Make it 1,500 calories:Omit P.M. snack and omit yogurt at evening snack.
Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium apple.
Yes, if its easier for your routine, you might eat the same breakfast or lunch every day.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Cognitive health is just one aspect of brain health.
Cognitive health, or cognitive function, refers to how well you think, learn and remember.
Both eating styles emphasize vegetables, fruits, legumes, fish, healthy fats and whole grains.
Each day of this meal plan includes an average of91 grams of proteinand41 grams of fiber.
Fiber-rich foods include whole grains, legumes, fruits and vegetables.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
National Institute on Aging.Cognitive Health and Older Adults.
The National Resource Center on Nutrition and Aging.Nutrition Needs for Older Adults: Protein.
2020;141:106279. doi:10.1016/j.ypmed.2020.106279
Centers for Disease Control and Prevention.Physical Activity Boosts Brain Health.
Published 2023 Jan 20. doi:10.1038/s41598-022-26093-2
