Mind Diet Meal Plan

Mind Diet Meal Plan – Overview

Mind is an abbreviation that stands for Mediterranean DASH Intervention for Neurodegenerative Delay.

The MIND diet is a fusion of the Mediterranean and DASH diets, and studies show that it can help lessen the risk of dementia or alleviate brain issues.

Researchers have wanted to create a diet that addresses dementia and improves brain function for a long time.

As a result, the combined food from the Mediterranean and DASH diets has proven to boost brain health.

There are no set rules regarding how people should follow the MIND diet.

But it’s as simple as eating at least ten foods that the diet recommends you eat and eating less than five foods the regimen recommends you limit.

It might seem tricky, but with time, you’ll realize that foods in the MIND diet are more or less what you’re used to but in more concentrated amounts.

Also, the sacrifice is worth it because of the ensuing benefits. So, let’s look at some foods recommended for the MIND diet.

Some of The Foods Recommended for The MIND Diet Include:


Mind Diet Meal Plan

Mind Diet Meal Plan – Beans

These include black beans, kidney beans, lentils, pinto beans, and soybeans. Try and eat meals with beans at least four times a week.


These include blackberries, blueberries, strawberries, and raspberries. Try and eat berries at least twice a week for their antioxidant benefits.

Green and Leafy Vegetables

These include collard greens, kale, lettuce, and spinach. Try and have at least six servings of green and leafy vegetables per week.


These include mackerel, salmon, sardines, trout, and tuna. Try eating fish at least twice weekly for their high omega-3 fatty acids.


These include almonds, cashew nuts, groundnuts, macadamia nuts, pistachios, and walnuts. Try and have at least five servings of nuts every week.

Olive Oil

Olive oil should be your primary cooking oil because it doesn’t contain saturated fats.


Mind Diet Meal Plan

Mind Diet Meal Plan – Poultry

These include chicken, duck, and turkey. Try and eat poultry at least twice every week.

Whole Grains

These include brown rice, oatmeal, quinoa, whole-wheat bread, and whole-wheat pasta. Try and have at least two servings of whole grains per day.


Both red and white wine can improve brain function. Research has shown that red wine is especially important because it contains a compound known as resveratrol, which can help protect against Alzheimer’s.

Do not have more than one glass of wine each day.

Don’t abandon the MIND diet if you cannot follow the recommended weekly intake for these foods.

Studies have shown that even taking moderate amounts can help improve brain function and prevent Alzheimer’s.

Some of The Foods to Avoid On The MIND Diet Include:

Butter and Margarine

Try and eat less than one tablespoon of butter and margarine daily.


The MIND diet recommends limiting your cheese intake to no more than once a week.

Fried Food

The MIND diet discourages the consumption of fried food, especially from fast-food restaurants. Even at home, try grilling foods such as chicken instead of deep-frying them.

Limit your consumption of fried food to no more than once a week.


Mind Diet Meal Plan

Mind Diet Meal Plan – Pastries

Pastries include most processed desserts and junk food that people eat, such as brownies, cakes, cookies, candy, etc. Try and limit your pastry intake to less than four times a week.

Red Meat

These include beef, lamb, mutton, and pork. This also includes processed products from these meats, such as brawn, salami, and sausages.

Try limiting your intake of red meats and their products to no more than three times a week.

Sample 30 Day MIND Diet Meal Plan

Day 1

  • Breakfast: Tomato and watermelon salad
  • Snack: Baby carrots
  • Lunch: Fillet with corn salad and baked potatoes
  • Dinner: Spicy Mediterranean Beet Salad

Day 2

  • Breakfast: A bowl of blueberry oats
  • Snack: A bunch of grapes
  • Lunch: Moroccan-style chickpea Soup
  • Dinner: Crusted chicken with broccoli roasted in olive oil

Day 3

  • Breakfast: Eggs cooked in olive oil and spinach
  • Snack: A handful of nuts or seeds
  • Lunch: Quinoa and stir-fried veggies
  • Dinner: Roasted turkey with cabbage salad

Day 4

  • Breakfast: Greek yogurt with mixed nuts and a hint of honey
  • Snack: Dried figs
  • Lunch: Kale-spinach salad with mushrooms and bell peppers
  • Dinner: Chicken and whole-wheat pasta

Day 5

  • Breakfast: A green smoothie containing spinach, flax seeds, chia seeds, and milk
  • Snack: In-season fruit such as an apple or peach
  • Lunch: Grilled chicken with chickpeas and olive oil
  • Dinner: Chili made with quinoa and ground turkey

Day 6

  • Breakfast: A banana and whole-wheat toast with almond butter
  • Snack: Sliced raw veggies
  • Lunch: Baked salmon with broccoli roasted in olive oil
  • Dinner: Grilled salmon with sautéed spinach

Day 7

  • Breakfast: Banana-strawberry smoothie
  • Snack: Roasted almonds
  • Lunch: Grilled chicken sandwich with celery and hummus
  • Dinner: Quinoa stir fry with sautéed vegetables

What Are the Health Benefits of The MIND Diet?

Anti-Oxidant Rich

Most foods on the MIND diet are high in antioxidants, such as berries and green leafy vegetables. All vegetables are nutritious; the richer the color, the more antioxidants.

Blood Sugar

Most foods on the MIND diet are excellent sources of fiber and healthy fats. These include oats, whole-wheat bread, whole-wheat pasta, etc. Fiber helps to balance blood sugar.

Brain Health

The MIND diet has been confirmed to enhance brain function and, in some cases, prevent Alzheimer’s.

Other studies show that women who eat berries such as blackberries, blueberries, raspberries, and strawberries can delay cerebral decline by up to two years.

Heart Health

Most foods on the Mind diet are heart-friendly, such as avocado, nuts, olive oil, and seeds.

All these foods are very healthy and contain monounsaturated fats and the recommended intake amount of omega-3 fatty acids.

Final Thought

To sum it up, the MIND diet was created to help alleviate dementia, which happens with age. It endorses that followers consume foods such as the ones illustrated above.

These foods contain many nutrients that can promote brain health by reducing stress and inflammation.

See Also

21 Day Sugar Detox Recipes

7 Day Intermittent Fasting Diet Meal Plan

Best Intermittent Fasting Apps

Mediterranean Diet Lunch Ideas