This document provides a 7-day sample meal plan for the MIND diet. Each day includes breakfast, lunch, dinner and snack options that focus on whole grains, leafy greens, nuts, berries, fish, poultry, beans, and olive oil. Meals incorporate foods like oatmeal, Greek yogurt, salads, soups, tacos, and smoothies to provide a balanced diet that supports brain health.
This document provides a 7-day sample meal plan for the MIND diet. Each day includes breakfast, lunch, dinner and snack options that focus on whole grains, leafy greens, nuts, berries, fish, poultry, beans, and olive oil. Meals incorporate foods like oatmeal, Greek yogurt, salads, soups, tacos, and smoothies to provide a balanced diet that supports brain health.
This document provides a 7-day sample meal plan for the MIND diet. Each day includes breakfast, lunch, dinner and snack options that focus on whole grains, leafy greens, nuts, berries, fish, poultry, beans, and olive oil. Meals incorporate foods like oatmeal, Greek yogurt, salads, soups, tacos, and smoothies to provide a balanced diet that supports brain health.
This document provides a 7-day sample meal plan for the MIND diet. Each day includes breakfast, lunch, dinner and snack options that focus on whole grains, leafy greens, nuts, berries, fish, poultry, beans, and olive oil. Meals incorporate foods like oatmeal, Greek yogurt, salads, soups, tacos, and smoothies to provide a balanced diet that supports brain health.
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Egg whites, 2 Fruit smoothie 1/2 cup Quinoa tsp olive oil 1 whole grain with banana, overnight oats Avocado toast on breakfast bowl 1/2 cup oatmeal with 1/2 3 oz turkey Breakfast protein pancake kale, Greek with 1/2 cup 1 slice whole grain 1/2 cup cup strawberries sausage with light syrup yogurt, and blueberries and bread quinoa, 1 tsp 1 piece whole honey 1/3 cup cashews olive oil grain toast Multigrain Multigrain 1/2 cup oatmeal 3 oz tuna salad Greek yogurt with 1/3 cup 1/2 pita with crackers (1 Cottage cheese crackers (1 Snack with 1/2 cup and 1/2 cup shaved almonds hummus dip serving) and and peaches serving) and strawberries sliced cucumber bean dip bean dip Fiesta salad bowl 3 oz grilled chicken, 1/2 Mushroom tacos 1 whole grain flat Vegetable patty Arugula and beet cup quinoa, 1/2 cup 1/2 cup pinto bread pizza with burger Large loaded Bowl of lentil salad with grilled black beans, bell beans, 1/2 1/2 cup 1 cup baked potato soup chicken Lunch peppers, corn, red cup brown vegetables and romaine, with 1 cup kale 1/2 cup 1/2 cup onion, cilantro, rice, 1/2 cup 1/2 cup cooked tomato, side salad quinoa quinoa tomatoes, avocado romaine, spinach, 1 tsp onion, 1 tsp 1 tsp olive oil Drizzle with 1 tsp olive pico de gallo olive oil olive oil oil and lemon juice Banana drizzled 1/2 cup Sliced apples with 1 TBSP with 2 TBSP Guacamole and Nut and protein Guacamole and 1 oz walnuts Snack unsalted trail of almond butter peanut butter veggie chips bar veggie chips 1 medium plum mix and cinnamon Shrimp Chicken skewers Chicken tacos 1/2 cup whole 3 oz ground Turkey cobb Brussels Ground turkey 1/2 cup grain pasta turkey, 2 tsp salad sprouts, 1/2 lettuce wraps 3 oz salmon with 1/2 cup corn Olives, 1/2 olive oil 1/2 cup cup black 3 oz ground Dinner brown rice, 1/2 cup 1/2 cup cup tomato, Mashed brown rice, 2 bean salsa, 1/2 turkey, 1/2 broccoli, 1 tsp olive oil black beans 1/2 cup potatoes, 1/2 tsp olive oil cup brown cup brown 1 corn steamed cup green beans vinaigrette rice side, 1 tsp rice tortilla spinach, 1 tsp olive oil olive oil Smoothie: 1/2 cup frozen raspberries, 1 oz Strawberries Carrot sticks Sliced pear with Sorbet with 1/2 cup sliced Apple with 2 TBSP Snack walnuts, 1/2 cup with non-fat with 1 TBSP pecans and pistachio bell peppers peanut butter spinach, 1 scoop whipped cream almond butter nutmeg topping with guacamole protein powder Water and ice cubes