ClosePhoto: Jason DonnellyMost of us have heard that the healthy lifestyle habits we have now can help prevent or lower our risk of developing issues like diabetes and heart disease as we age. But did you know that the habits we forge now can also reduce our risk of cognitive declines as we get older?Growing researchshows that people who have high blood pressure, high fasting blood sugars and heavier body weights in theirs 20s and 30s are more likely to experience cognitive declines as they get older. In this healthyMediterranean-inspiredMINDdiet plan, we chose a week of brain-boosting meals and foods to protect your head and improve your overall health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouBecause weight loss can play a role in protecting your brain if you’re overweight, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.MIND Diet: Best Foods to Eat to Keep Your Brain YoungWhat Is the MIND Diet?The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is essentially a Mediterranean diet with a special focus on certain foods that may help protect our brain. Of course, diet isn’t the only factor that determines our future brain health—lifestyle habits, exercise, genetics and a bit of luck also play a role. Because theMediterranean diethas been shown again and again to be one of the top-rated patterns of healthy eating, it’s a great all-around diet to improve your overall health and protect your brain function. To get started, focus on a wide variety of produce, whole grains, legumes, poultry, fish and healthy fats like olive oil, avocado, nuts and seeds, plus limit processed foods, added sugars, excess alcohol (more than one glass most days) and red meat.To follow the MIND diet in this plan, we aimed for three servings of whole grains per day, one serving of leafy greens and one serving of another vegetable each day, berries and poultry at least twice a week and a serving of beans or lentils at least every other day. Plus, you’ll see a glass of red wine on the menu with dinner each evening. If you’re not a wine fan or prefer not to have a glass, opt for a serving of berries or a cup of green tea instead.Learn More:These 13 Things Could Make You More Likely to Get Alzheimer’s, According to New StudyFoods to Focus on for Brain Health:Whole grains (quinoa, whole wheat, oats, freekeh, bulgur, brown rice)Nuts and seeds, including natural (no-sugar-added) nut buttersLeafy greens (like spinach, chard, lettuce, kale)VegetablesFruit, especially berriesFishChicken and turkeyBeans and lentilsOlive oilAvocadoEggsHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.Day 1Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (154 calories)1 cup sliced carrots¼ cup hummusDinner (437 calories)1 servingTabbouleh with Pan-Seared Chicken5-oz. glass red wineDaily Totals:1,482 calories, 71g protein, 149g carbohydrates, 40g fiber, 61g fat, 1,634mg sodiumTo make it 2,000 calories:Add 22 walnut halves to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (82 calories)6 oz. low-fat plain kefirDinner (502 calories)1 servingVegan Lentil Soup2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,505 calories, 51g protein, 159g carbohydrate, 37g fiber, 67g fat, 1,249mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, add 1 medium orange to the A.M. snack, add 20 walnut halves to the P.M. snack, and add a 1-oz. slice of whole-wheat baguette to dinner.Day 3Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (93 calories)1 cup sliced cucumber3 Tbsp. hummusLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (185 calories)24 unsalted dry-roasted almondsDinner (533 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,524 calories, 54g protein, 160g carbohydrate, 43g fiber, 68g fat, 1,237mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast plus add 1/2 an avocado and a 1-oz. slice of whole-wheat baguette to dinner.Day 4Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (209 calories)16 walnut halvesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (50 calories)1 cup sliced carrotsDinner (526 calories)1 servingHearty Chickpea & Spinach Stew5-oz. glass red wineDaily Totals:1,521 calories, 61g protein, 155g carbohydrate, 40g fiber, 67g fat, 1,233mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingGuacamole Chopped Saladand a 1-oz. slice of whole-wheat baguette to dinner.Day 5Jason DonnellyBreakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (16 calories)1 cup sliced cucumberDinner (591 calories)1 servingChopped Power Salad with Chicken5-oz. glass red wineDaily Totals:1,505 calories, 83g protein, 130g carbohydrate, 35g fiber, 66g fat, 1,065mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 6Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (31 calories)½ cup blackberriesLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (231 calories)30 unsalted dry-roasted almondsDinner (633 calories)1 servingSalmon & Avocado Salad5-oz. glass red wineDaily Totals: 1,518 calories, 74g protein, 97g carbohydrate, 34g fiber, 87g fat, 873 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 25 unsalted dry-roasted almonds to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (235 calories)1 cup carrots, sliced24 unsalted dry-roasted almondsDinner (499 calories)1 servingSkillet Lemon Chicken & Potatoes with Kale5-oz. glass red wineDaily Totals:1,508 calories, 72g protein, 139g carbohydrate, 40g fiber, 70g fat, 1,142mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1 medium orange to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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Photo: Jason Donnelly
Most of us have heard that the healthy lifestyle habits we have now can help prevent or lower our risk of developing issues like diabetes and heart disease as we age. But did you know that the habits we forge now can also reduce our risk of cognitive declines as we get older?Growing researchshows that people who have high blood pressure, high fasting blood sugars and heavier body weights in theirs 20s and 30s are more likely to experience cognitive declines as they get older. In this healthyMediterranean-inspiredMINDdiet plan, we chose a week of brain-boosting meals and foods to protect your head and improve your overall health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouBecause weight loss can play a role in protecting your brain if you’re overweight, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.MIND Diet: Best Foods to Eat to Keep Your Brain YoungWhat Is the MIND Diet?The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is essentially a Mediterranean diet with a special focus on certain foods that may help protect our brain. Of course, diet isn’t the only factor that determines our future brain health—lifestyle habits, exercise, genetics and a bit of luck also play a role. Because theMediterranean diethas been shown again and again to be one of the top-rated patterns of healthy eating, it’s a great all-around diet to improve your overall health and protect your brain function. To get started, focus on a wide variety of produce, whole grains, legumes, poultry, fish and healthy fats like olive oil, avocado, nuts and seeds, plus limit processed foods, added sugars, excess alcohol (more than one glass most days) and red meat.To follow the MIND diet in this plan, we aimed for three servings of whole grains per day, one serving of leafy greens and one serving of another vegetable each day, berries and poultry at least twice a week and a serving of beans or lentils at least every other day. Plus, you’ll see a glass of red wine on the menu with dinner each evening. If you’re not a wine fan or prefer not to have a glass, opt for a serving of berries or a cup of green tea instead.Learn More:These 13 Things Could Make You More Likely to Get Alzheimer’s, According to New StudyFoods to Focus on for Brain Health:Whole grains (quinoa, whole wheat, oats, freekeh, bulgur, brown rice)Nuts and seeds, including natural (no-sugar-added) nut buttersLeafy greens (like spinach, chard, lettuce, kale)VegetablesFruit, especially berriesFishChicken and turkeyBeans and lentilsOlive oilAvocadoEggsHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.Day 1Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (154 calories)1 cup sliced carrots¼ cup hummusDinner (437 calories)1 servingTabbouleh with Pan-Seared Chicken5-oz. glass red wineDaily Totals:1,482 calories, 71g protein, 149g carbohydrates, 40g fiber, 61g fat, 1,634mg sodiumTo make it 2,000 calories:Add 22 walnut halves to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (82 calories)6 oz. low-fat plain kefirDinner (502 calories)1 servingVegan Lentil Soup2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,505 calories, 51g protein, 159g carbohydrate, 37g fiber, 67g fat, 1,249mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, add 1 medium orange to the A.M. snack, add 20 walnut halves to the P.M. snack, and add a 1-oz. slice of whole-wheat baguette to dinner.Day 3Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (93 calories)1 cup sliced cucumber3 Tbsp. hummusLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (185 calories)24 unsalted dry-roasted almondsDinner (533 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,524 calories, 54g protein, 160g carbohydrate, 43g fiber, 68g fat, 1,237mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast plus add 1/2 an avocado and a 1-oz. slice of whole-wheat baguette to dinner.Day 4Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (209 calories)16 walnut halvesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (50 calories)1 cup sliced carrotsDinner (526 calories)1 servingHearty Chickpea & Spinach Stew5-oz. glass red wineDaily Totals:1,521 calories, 61g protein, 155g carbohydrate, 40g fiber, 67g fat, 1,233mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingGuacamole Chopped Saladand a 1-oz. slice of whole-wheat baguette to dinner.Day 5Jason DonnellyBreakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (16 calories)1 cup sliced cucumberDinner (591 calories)1 servingChopped Power Salad with Chicken5-oz. glass red wineDaily Totals:1,505 calories, 83g protein, 130g carbohydrate, 35g fiber, 66g fat, 1,065mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 6Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (31 calories)½ cup blackberriesLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (231 calories)30 unsalted dry-roasted almondsDinner (633 calories)1 servingSalmon & Avocado Salad5-oz. glass red wineDaily Totals: 1,518 calories, 74g protein, 97g carbohydrate, 34g fiber, 87g fat, 873 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 25 unsalted dry-roasted almonds to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (235 calories)1 cup carrots, sliced24 unsalted dry-roasted almondsDinner (499 calories)1 servingSkillet Lemon Chicken & Potatoes with Kale5-oz. glass red wineDaily Totals:1,508 calories, 72g protein, 139g carbohydrate, 40g fiber, 70g fat, 1,142mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1 medium orange to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Most of us have heard that the healthy lifestyle habits we have now can help prevent or lower our risk of developing issues like diabetes and heart disease as we age. But did you know that the habits we forge now can also reduce our risk of cognitive declines as we get older?Growing researchshows that people who have high blood pressure, high fasting blood sugars and heavier body weights in theirs 20s and 30s are more likely to experience cognitive declines as they get older. In this healthyMediterranean-inspiredMINDdiet plan, we chose a week of brain-boosting meals and foods to protect your head and improve your overall health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouBecause weight loss can play a role in protecting your brain if you’re overweight, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.MIND Diet: Best Foods to Eat to Keep Your Brain YoungWhat Is the MIND Diet?The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is essentially a Mediterranean diet with a special focus on certain foods that may help protect our brain. Of course, diet isn’t the only factor that determines our future brain health—lifestyle habits, exercise, genetics and a bit of luck also play a role. Because theMediterranean diethas been shown again and again to be one of the top-rated patterns of healthy eating, it’s a great all-around diet to improve your overall health and protect your brain function. To get started, focus on a wide variety of produce, whole grains, legumes, poultry, fish and healthy fats like olive oil, avocado, nuts and seeds, plus limit processed foods, added sugars, excess alcohol (more than one glass most days) and red meat.To follow the MIND diet in this plan, we aimed for three servings of whole grains per day, one serving of leafy greens and one serving of another vegetable each day, berries and poultry at least twice a week and a serving of beans or lentils at least every other day. Plus, you’ll see a glass of red wine on the menu with dinner each evening. If you’re not a wine fan or prefer not to have a glass, opt for a serving of berries or a cup of green tea instead.Learn More:These 13 Things Could Make You More Likely to Get Alzheimer’s, According to New StudyFoods to Focus on for Brain Health:Whole grains (quinoa, whole wheat, oats, freekeh, bulgur, brown rice)Nuts and seeds, including natural (no-sugar-added) nut buttersLeafy greens (like spinach, chard, lettuce, kale)VegetablesFruit, especially berriesFishChicken and turkeyBeans and lentilsOlive oilAvocadoEggsHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.Day 1Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (154 calories)1 cup sliced carrots¼ cup hummusDinner (437 calories)1 servingTabbouleh with Pan-Seared Chicken5-oz. glass red wineDaily Totals:1,482 calories, 71g protein, 149g carbohydrates, 40g fiber, 61g fat, 1,634mg sodiumTo make it 2,000 calories:Add 22 walnut halves to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (82 calories)6 oz. low-fat plain kefirDinner (502 calories)1 servingVegan Lentil Soup2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,505 calories, 51g protein, 159g carbohydrate, 37g fiber, 67g fat, 1,249mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, add 1 medium orange to the A.M. snack, add 20 walnut halves to the P.M. snack, and add a 1-oz. slice of whole-wheat baguette to dinner.Day 3Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (93 calories)1 cup sliced cucumber3 Tbsp. hummusLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (185 calories)24 unsalted dry-roasted almondsDinner (533 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)2 cups mixed greens dressed with 1 servingOlive Orange Vinaigrette5-oz. glass red wineDaily Totals:1,524 calories, 54g protein, 160g carbohydrate, 43g fiber, 68g fat, 1,237mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast plus add 1/2 an avocado and a 1-oz. slice of whole-wheat baguette to dinner.Day 4Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (209 calories)16 walnut halvesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (50 calories)1 cup sliced carrotsDinner (526 calories)1 servingHearty Chickpea & Spinach Stew5-oz. glass red wineDaily Totals:1,521 calories, 61g protein, 155g carbohydrate, 40g fiber, 67g fat, 1,233mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingGuacamole Chopped Saladand a 1-oz. slice of whole-wheat baguette to dinner.Day 5Jason DonnellyBreakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (185 calories)24 unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (16 calories)1 cup sliced cucumberDinner (591 calories)1 servingChopped Power Salad with Chicken5-oz. glass red wineDaily Totals:1,505 calories, 83g protein, 130g carbohydrate, 35g fiber, 66g fat, 1,065mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 6Breakfast (310 calories)1 cup cooked oatmeal, prepared with water⅔ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (31 calories)½ cup blackberriesLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (231 calories)30 unsalted dry-roasted almondsDinner (633 calories)1 servingSalmon & Avocado Salad5-oz. glass red wineDaily Totals: 1,518 calories, 74g protein, 97g carbohydrate, 34g fiber, 87g fat, 873 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 25 unsalted dry-roasted almonds to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (174 calories)1 servingEverything Bagel Avocado ToastLunch (313 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (235 calories)1 cup carrots, sliced24 unsalted dry-roasted almondsDinner (499 calories)1 servingSkillet Lemon Chicken & Potatoes with Kale5-oz. glass red wineDaily Totals:1,508 calories, 72g protein, 139g carbohydrate, 40g fiber, 70g fat, 1,142mg sodiumTo make it 2,000 calories:Add 15 walnut halves to breakfast, add 1 medium orange to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Most of us have heard that the healthy lifestyle habits we have now can help prevent or lower our risk of developing issues like diabetes and heart disease as we age. But did you know that the habits we forge now can also reduce our risk of cognitive declines as we get older?Growing researchshows that people who have high blood pressure, high fasting blood sugars and heavier body weights in theirs 20s and 30s are more likely to experience cognitive declines as they get older. In this healthyMediterranean-inspiredMINDdiet plan, we chose a week of brain-boosting meals and foods to protect your head and improve your overall health.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
Because weight loss can play a role in protecting your brain if you’re overweight, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
MIND Diet: Best Foods to Eat to Keep Your Brain Young
What Is the MIND Diet?
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is essentially a Mediterranean diet with a special focus on certain foods that may help protect our brain. Of course, diet isn’t the only factor that determines our future brain health—lifestyle habits, exercise, genetics and a bit of luck also play a role. Because theMediterranean diethas been shown again and again to be one of the top-rated patterns of healthy eating, it’s a great all-around diet to improve your overall health and protect your brain function. To get started, focus on a wide variety of produce, whole grains, legumes, poultry, fish and healthy fats like olive oil, avocado, nuts and seeds, plus limit processed foods, added sugars, excess alcohol (more than one glass most days) and red meat.
To follow the MIND diet in this plan, we aimed for three servings of whole grains per day, one serving of leafy greens and one serving of another vegetable each day, berries and poultry at least twice a week and a serving of beans or lentils at least every other day. Plus, you’ll see a glass of red wine on the menu with dinner each evening. If you’re not a wine fan or prefer not to have a glass, opt for a serving of berries or a cup of green tea instead.
Learn More:These 13 Things Could Make You More Likely to Get Alzheimer’s, According to New Study
Foods to Focus on for Brain Health:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (288 calories)
A.M. Snack (174 calories)
Lunch (430 calories)
P.M. Snack (154 calories)
Dinner (437 calories)
Daily Totals:1,482 calories, 71g protein, 149g carbohydrates, 40g fiber, 61g fat, 1,634mg sodium
To make it 2,000 calories:Add 22 walnut halves to breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Day 2
Breakfast (310 calories)
A.M. Snack (185 calories)
Lunch (425 calories)
P.M. Snack (82 calories)
Dinner (502 calories)
Daily Totals:1,505 calories, 51g protein, 159g carbohydrate, 37g fiber, 67g fat, 1,249mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, add 1 medium orange to the A.M. snack, add 20 walnut halves to the P.M. snack, and add a 1-oz. slice of whole-wheat baguette to dinner.
Day 3
A.M. Snack (93 calories)
P.M. Snack (185 calories)
Dinner (533 calories)
Daily Totals:1,524 calories, 54g protein, 160g carbohydrate, 43g fiber, 68g fat, 1,237mg sodium
To make it 2,000 calories:Add 15 walnut halves to breakfast plus add 1/2 an avocado and a 1-oz. slice of whole-wheat baguette to dinner.
Day 4
A.M. Snack (209 calories)
P.M. Snack (50 calories)
Dinner (526 calories)
Daily Totals:1,521 calories, 61g protein, 155g carbohydrate, 40g fiber, 67g fat, 1,233mg sodium
To make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingGuacamole Chopped Saladand a 1-oz. slice of whole-wheat baguette to dinner.
Day 5
Jason Donnelly
P.M. Snack (16 calories)
Dinner (591 calories)
Daily Totals:1,505 calories, 83g protein, 130g carbohydrate, 35g fiber, 66g fat, 1,065mg sodium
To make it 2,000 calories:Add 15 walnut halves to breakfast, add 1/4 cup hummus to the P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 6
A.M. Snack (31 calories)
Lunch (313 calories)
P.M. Snack (231 calories)
Dinner (633 calories)
Daily Totals: 1,518 calories, 74g protein, 97g carbohydrate, 34g fiber, 87g fat, 873 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 25 unsalted dry-roasted almonds to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 7
P.M. Snack (235 calories)
Dinner (499 calories)
Daily Totals:1,508 calories, 72g protein, 139g carbohydrate, 40g fiber, 70g fat, 1,142mg sodium
To make it 2,000 calories:Add 15 walnut halves to breakfast, add 1 medium orange to the A.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
