7 Days of MIND Meals

Designed to nourish your brain and body, this delicious plan combines the best of Mediterranean and DASH diets.

Start your journey to a healthier you with these vibrant, nutrient-packed meals.

Let’s get cookin’!

Monday

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.

Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumbers, and a lemon-olive oil dressing.

Snack: A handful of almonds.

Dinner: Baked salmon with a side of steamed broccoli and brown rice.

Tuesday

Breakfast: Oatmeal topped with sliced banana and a drizzle of honey.

Lunch: Lentil soup with a whole grain roll.

Snack: Apple slices with peanut butter.

Dinner: Grilled chicken breast with a spinach and strawberry salad, dressed with balsamic vinaigrette.

Wednesday

Breakfast: Whole grain toast with avocado and a poached egg.

Lunch: Turkey and avocado wrap with whole grain tortilla and mixed greens.

Snack: Carrot sticks with hummus.

Dinner: Stuffed bell peppers with quinoa, black beans, corn, and tomatoes.

Thursday

Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder.

Lunch: Chickpea and vegetable stir-fry with brown rice.

Snack: Greek yogurt with a sprinkle of walnuts.

Dinner: Grilled shrimp with a side of roasted asparagus and quinoa.

Friday

Breakfast: Whole grain cereal with almond milk and fresh berries.

Lunch: Mediterranean salad with mixed greens, olives, feta cheese, and cherry tomatoes.

Snack: A small handful of mixed nuts.

Dinner: Baked cod with a side of sautéed spinach and brown rice.

Saturday

Breakfast: Scrambled eggs with spinach and a slice of whole grain toast.

Lunch: Veggie wrap with hummus, cucumbers, carrots, and mixed greens in a whole grain tortilla.

Snack: Pear slices with a small piece of dark chocolate.

Dinner: Chicken and vegetable kebabs with a side of quinoa.

Sunday

Breakfast: Greek yogurt parfait with granola and mixed berries.

Lunch: Spinach and chickpea salad with a lemon-tahini dressing.

Snack: Celery sticks with almond butter.

Dinner: Baked eggplant with a tomato and basil sauce, served with whole grain pasta.