Complete MIND Diet Meal Plan and Food List for Brain Health

What is the MIND Diet?

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. As the name implies, the MIND diet was specifically designed to promote brain health and reduce the risk of Alzheimer's disease and dementia.

Key Components of the MIND Diet

The MIND diet encourages the consumption of vegetables, berries, nuts, whole grains, olive oil, fish, poultry, beans, and wine in moderation. It also limits foods like cheese, red meat, fried foods, pastries, and sweets which are linked to increased inflammation and poorer brain health.

Top 10 Food Groups to Eat on the MIND Diet

1. Green leafy vegetables - Aim for 6 or more servings per week
2. Other vegetables - Aim for 1 or more servings per day
3. Nuts - 5 or more servings per week
4. Berries - 2 or more servings per week
5. Beans - 3 or more servings per week
6. Whole grains - 3 or more servings per day
7. Fish - 1 or more servings per week
8. Poultry - 2 or more servings per week
9. Olive oil - Use as primary cooking oil
10. Wine - 1 glass per day

Foods to Avoid or Limit on the MIND Diet

• Butter and margarine
• Cheese
• Red meat and products with nitrates
• Fried food
• Pastries and sweets

Benefits of Following the MIND Diet

Research has found that closely adhering to the MIND diet can reduce the risk of Alzheimer’s disease by as much as 53%. Even moderate adherence shows reduced risk compared to not following the diet.

Additional benefits of the MIND diet include:

• May slow cognitive decline
• Supports heart health
• Aids with weight loss or maintenance
• May reduce risk of stroke, cancer, diabetes, and more

7-Day MIND Diet Meal Plan

To help you get started, here is a 7-day MIND diet meal plan with recipes for breakfast, lunch, dinner, and snacks. It incorporates the key components of the MIND diet to optimize brain health.

Day 1

Breakfast:

• 1 cup Greek yogurt topped with 1/2 cup blueberries and 1 oz walnuts
• 1 whole grain English muffin
• 1 cup green tea

Lunch:

• Tuna salad sandwich on 2 slices whole grain bread with lettuce, tomato
• 1 cup vegetable soup
• 1 clementine

Dinner:

• Roasted salmon with herb sauce [Recipe below]
• 1 cup broccoli
• 1/2 cup brown rice
• Garden salad with balsamic vinegar

Snack:

• 1 oz mixed nuts
• 12 oz red wine (optional)

Day 2

Breakfast:

• 2 scrambled eggs
• 1 slice whole grain toast
• 1 pink grapefruit
• 1 cup green tea

Lunch:

• Mediterranean chickpea salad [Recipe below]
• 10 whole grain crackers
• 1 plum

Dinner:

• Lemon garlic chicken with oven roasted potatoes and green beans
• Garden salad with balsamic vinegar

Snack:

• 1 tbsp hummus with celery sticks
• 1 cup blueberries

Day 3

Breakfast:

• Greek yogurt berry parfait made with 1 cup Greek yogurt, 1/2 cup mixed berries, 1 tbsp chopped walnuts
• 1 slice Ezekiel toast with 1/2 avocado mashed
• 1 cup green tea

Lunch:

• Lentil vegetable soup
• Garden salad with olive oil lemon dressing
• 1 oz whole grain crackers

Dinner:

• Baked salmon with dill sauce
• 1/2 cup quinoa
• 1 cup roasted Brussels sprouts

Snack:

• 1 medium apple, sliced
• 1 oz cheddar cheese

Day 4

Breakfast:

• 2 egg white vegetable omelet
• 1 slice whole grain toast
• 1 orange
• 1 cup green tea

Lunch:

• Leftover lentil vegetable soup
• Garden salad with balsamic vinegar

Dinner:

• Sheet pan chicken fajitas
• 1 whole grain tortilla
• 1/2 avocado, sliced

Snack:

• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup mixed berries
• 1 tbsp slivered almonds

Day 5

Breakfast:

• 1 whole grain waffle topped with 2 tbsp peanut butter and 1/2 banana, sliced
• 1 cup green tea

Lunch:

• Pita pizza: 1 whole grain pita topped with 3/4 cup marinara sauce, veggies, and 2 oz part-skim mozzarella cheese; baked
• Simple garden salad

Dinner:

• Hearty vegetarian chili
• 1 whole grain cornbread muffin

Snack:

• 1 oz mixed nuts
• 12 oz red wine (optional)

Day 6

Breakfast:

• 2 slices whole grain toast
• 2 tbsp almond butter
• 1 cup raspberries
• 1 cup green tea

Lunch:

• Salmon salad sandwich: 3 oz canned salmon mixed with celery, onion, parsley, lemon juice, mayo, salt, and pepper. Served on 2 slices Ezekiel bread with lettuce, tomato
• Vegetable soup
• 1 clementine

Dinner:

• Chicken fried brown rice
• Stir fried broccoli

Snack:

• 1 oz pistachios
• 12 oz red wine (optional)

Day 7

Breakfast:

• 1 whole grain English muffin with 1 poached egg
• 1/2 grapefruit
• 1 cup green tea

Lunch:

• Leftover chicken fried brown rice
• Roasted broccoli

Dinner:

• Grilled shrimp skewers
• Quinoa tabbouleh salad
• Sauteed spinach

Snack:

• 1 oz cashews
• 1 peach

Roasted Salmon with Herb Sauce

Ingredients: 4 salmon fillets, 2 tbsp olive oil, 2 cloves garlic (minced), 1 lemon (juiced and zested), 2 tbsp fresh parsley (chopped), 1 tbsp fresh thyme, Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. In a small bowl, mix olive oil, garlic, lemon zest, lemon juice, parsley and thyme. Season salmon fillets with salt and pepper and place in baking dish.
3. Spoon herb mixture over the top of salmon fillets.
4. Bake salmon for 10-15 minutes until it flakes easily with a fork.

Mediterranean Chickpea Salad

Ingredients: 1 (15 oz) can chickpeas, drained and rinsed; 1 cucumber, chopped; 1 red bell pepper, chopped; 1/2 red onion, thinly sliced; 3 tbsp olive oil; 2 tbsp red wine vinegar; 1 clove garlic, minced; 1/4 cup parsley, chopped; 1/2 cup crumbled feta cheese; Salt and pepper to taste

Instructions:

1. In large bowl, combine chickpeas, cucumber, bell pepper and onion.
2. In small bowl, whisk together olive oil, vinegar, garlic, parsley and salt & pepper to taste.
3. Pour dressing over salad and toss gently. Top with feta cheese.

Tips for Success on the MIND Diet

• Make a weekly meal plan based on allowed foods
• Cook more meals at home using fresh, whole food ingredients
• Keep berries, nuts, extra veggies and salad greens on hand to quickly assemble healthy meals
• Drink 1-2 glasses of water before meals to help with portion control
• Treat yourself occasionally with dark chocolate, red wine
• Enlist a friend or family member to do the diet with for mutual motivation and support

The MIND Diet: Optimizing Brain Health Through Nutrition

In summary, the MIND diet is an excellent nutritional approach for keeping your brain sharp and potentially delaying cognitive decline. Its emphasis on vegetables, fruits, whole grains, nuts, olive oil, beans, fish, and wine reflects the latest research on fighting inflammation and promoting optimal brain functioning.

Give your mind the nourishment it needs while enjoying delicious flavors and meals by committing to the easy-to-adopt MIND diet. With a little planning, it can quickly become a fulfilling lifelong dietary pattern that pays back in greater health and vitality.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.