Support cognitive function in this healthy, easy-to-follow MIND diet meal plan.
Recipe photos: Heami Lee.
With three different calorie levels to choose from, this meal plan can work for most people.
Photo:Recipe photos: Heami Lee. EatingWell design.
We set this plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (122 calories)
Lunch (409 calories)
P.M. Make it 1,500 calories:Change dinner to 1 servingSheet-Pan Roasted Salmon & Vegetablesand omit evening snack.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Make it 2,000 calories:Add 2 Tbsp.
almond butter to evening snack.
Snack (131 calories)
Lunch (505 calories)
P.M. ## Day 3
A.M. Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Make it 2,000 calories:Add 1 servingGuacamole Chopped Saladto dinner and change evening snack to 1 medium orange.
Day 4
A.M. Make it 1,500 calories:Omit yogurt at breakfast and almond butter at A.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Will Dickey
Make it 1,500 calories:Omit evening snack.
Make it 2,000 calories:Add 1 servingCitrus-Arugula Saladto dinner.
Day 7
P.M. Make it 1,500 calories:Omit edamame at P.M. snack and omit evening snack.
Jennifer Causey
All of the breakfasts and most of the lunches are about 400 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Cognitive function refers to how well you think, learn and remember things.
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Its just one aspect of brain health, which also includes motor function and emotional function.
Focus on including a wide variety of plants, including fruits, vegetables, whole grains and legumes.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
2022;14(1):8.
2022;135(8):e257-e262.
National Institute on Aging.Cognitive Health and Older Adults.
Academy of Nutrition and Dietetics.What is the MIND Diet?
