Plan Overview
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid of two proven diets, refined to emphasize the foods most strongly linked to slower cognitive decline: leafy greens, berries, nuts, olive oil, fish, and beans.
MIND diet targets this plan hits daily:
- Leafy green vegetables — ≥6 servings/week (this plan delivers ≥1/day)
- Other vegetables — ≥1 serving/day
- Berries — ≥2 servings/week (this plan delivers ≥5)
- Nuts — ≥5 servings/week
- Olive oil — daily as primary fat
- Whole grains — ≥3 servings/day
- Fish — ≥1 serving/week (this plan delivers 3)
- Beans — ≥3-4 servings/week
- Poultry — ≥2 servings/week
Day 1 — Monday
Breakfast
Blueberry-Walnut Oatmeal
Steel-cut oats with blueberries, chopped walnuts, and cinnamon. ~390 cal
Lunch
Spinach Salad with Salmon & Berries
Spinach, grilled salmon, blueberries, walnuts, and olive oil vinaigrette. ~520 cal
Snack
Green Tea & Almonds
Green tea with a small handful of almonds. ~170 cal
Dinner
Turkey & Vegetable Stir-Fry with Brown Rice
Turkey with broccoli, peppers, and brown rice in a ginger-garlic sauce. ~560 cal
Day 2 — Tuesday
Breakfast
Spinach & Feta Egg Scramble
Eggs with spinach, tomatoes, and feta. Side of whole-grain toast. ~370 cal
Lunch
Kale & White Bean Soup
Kale, white beans, carrots, and whole-grain bread. ~470 cal
Snack
Walnuts & Strawberries
Small handful of walnuts with fresh strawberries. ~170 cal
Dinner
Baked Cod with Quinoa & Roasted Broccoli
Cod with lemon and herbs, quinoa, and broccoli. ~520 cal
Day 3 — Wednesday
Breakfast
Mixed Berry Smoothie Bowl
Greek yogurt blended with mixed berries, spinach, and walnuts. Topped with chia seeds. ~380 cal
Lunch
Chickpea & Spinach Salad
Spinach with chickpeas, cucumber, tomatoes, olives, and tahini-lemon dressing. ~480 cal
Snack
Dark Chocolate & Walnuts
2 squares 85% dark chocolate with walnut halves. ~160 cal
Dinner
Salmon with Wild Rice & Asparagus
Baked salmon with wild rice and roasted asparagus. ~570 cal
Day 4 — Thursday
Breakfast
Overnight Oats with Walnuts & Cinnamon
Rolled oats with chia, walnuts, cinnamon, and almond milk. ~360 cal
Lunch
Lentil & Vegetable Soup
Red lentil soup with carrots, celery, and spinach. Side salad. ~460 cal
Snack
Hard-Boiled Egg & Blueberries
1 hard-boiled egg with a cup of blueberries. ~150 cal
Dinner
Chicken with Farro & Sautéed Kale
Herb-roasted chicken with farro and garlic-sautéed kale. ~550 cal
Day 5 — Friday
Breakfast
Greek Yogurt with Berries & Ground Flax
Plain Greek yogurt with raspberries, ground flaxseed, and walnuts. ~340 cal
Lunch
Tuna & White Bean Salad
Tuna and white beans with greens, red onion, and olive oil-lemon dressing. ~460 cal
Snack
Green Tea & Pistachios
Green tea with a small handful of pistachios. ~150 cal
Dinner
Shrimp & Vegetable Quinoa Bowl
Shrimp with quinoa, roasted vegetables, and avocado. ~540 cal
Day 6 — Saturday
Breakfast
Vegetable Omelet with Avocado
Eggs with spinach, mushrooms, and avocado. Side of berries. ~400 cal
Lunch
Leftover Soup + Side Salad
Reheat lentil soup with a large spinach salad. ~430 cal
Snack
Apple with Walnut Butter
Sliced apple with 1 tbsp walnut butter. ~170 cal
Dinner
Sardine Pasta with Whole Wheat & Greens
Whole-wheat pasta with sardines, spinach, garlic, lemon, and olive oil. ~560 cal
Day 7 — Sunday
Breakfast
Buckwheat Pancakes with Blueberries
Buckwheat pancakes topped with blueberries and Greek yogurt. ~400 cal
Lunch
Mediterranean Grain Bowl
Quinoa with chickpeas, spinach, tomatoes, cucumber, olives, and tahini dressing. ~500 cal
Snack
Walnuts & Dark Chocolate
Small handful of walnuts with 2 dark chocolate squares. ~160 cal
Dinner
Chicken & Vegetable Curry with Brown Rice
Chicken with cauliflower, spinach, and turmeric in a light curry sauce over brown rice. ~560 cal
Master Grocery List
Proteins
Salmon (2) · Cod (2) · Sardines (2 cans) · Shrimp (1 lb) · Chicken breast (2) · Ground turkey (1 lb) · Tuna (2 cans) · Eggs (1 dozen) · Plain Greek yogurt (2 tubs) · Feta
MIND Superstars (Leafy Greens & Berries)
Spinach (3 bags) · Kale (2 bunches) · Mixed greens (2 bags) · Blueberries (2 containers) · Strawberries (2 containers) · Raspberries (1 container) · Mixed frozen berries (2 bags)
Other Vegetables
Broccoli (2 heads) · Asparagus (1 bunch) · Bell peppers (3) · Cauliflower (1 head) · Zucchini (2) · Cucumbers (2) · Carrots (1 bag) · Celery (1 bunch) · Mushrooms (1 carton) · Cherry tomatoes (1 pint) · Red onions (2) · Garlic (1 bulb) · Ginger root · Avocados (3)
Whole Grains, Legumes & Nuts
Steel-cut oats · Rolled oats · Quinoa (1 bag) · Farro (1 bag) · Brown rice · Wild rice · Whole-wheat pasta · Buckwheat flour · Whole-grain bread · Chickpeas (2 cans) · White beans (2 cans) · Red lentils (1 bag) · Walnuts (1 bag) · Almonds (1 bag) · Pistachios (1 bag) · Chia seeds · Ground flaxseed · Dark chocolate 85%
Pantry Staples
Extra virgin olive oil · Unsweetened almond milk · Tahini · Hummus · Olives (1 jar) · Capers (1 jar) · Lemons (3) · Apples (3) · Cinnamon · Turmeric · Curry powder · Low-sodium vegetable broth · Balsamic vinegar · Red wine vinegar · Dijon mustard · Green tea
MIND Diet Scorecard
Track your adherence to the MIND diet with this daily checklist. Research shows even moderate adherence (score 4.5-7.5 of 15) reduces Alzheimer's risk by ~35%; high adherence (8-15) reduces it by ~53%.1
| MIND Component | Target | This Plan |
|---|
| Leafy greens | ≥6 servings/week | ✅ Daily |
| Other vegetables | ≥1 serving/day | ✅ 2-3x daily |
| Berries | ≥2 servings/week | ✅ ~1x daily |
| Nuts | ≥5 servings/week | ✅ Daily |
| Olive oil (primary fat) | Daily | ✅ All meals |
| Whole grains | ≥3 servings/day | ✅ 2-3x daily |
| Fish | ≥1 serving/week | ✅ 3x/week |
| Beans | ≥3-4 servings/week | ✅ Daily |
| Poultry | ≥2 servings/week | ✅ 3x/week |
| Red meat, butter, cheese, sweets, fried food | Limit | ✅ Minimized |
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