Simple 7-Day Cognitive Health Meal Plan

In this simple 7-day meal plan for cognitive health, we incorporate the principles of the MIND diet to help keep your brain functioning in tip-top shape. The MIND diet—which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay—is a hybrid of the popular Mediterranean diet and the heart-healthy DASH diet. You’ll find a wide variety of fruits and vegetables, whole grains, healthy fats and protein sources, including beans, lentils, fish, poultry and nuts. To keep this routine simple, we include meal-prep tips throughout and cap the active cooking time to 30 minutes or less. With three different calorie levels to choose from, this meal plan can work for most people. 

Why This Meal Plan Is Great for You

The MIND diet emphasizes a high intake of fruits, vegetables, whole grains, healthy fats and a wide variety of proteins while limiting ultra-processed foods, refined grains and added sugars. Research shows that adherence to the MIND diet is associated with a decreased risk of developing dementia. Because the goal of the DASH diet, which stands for Dietary Approaches to Stop Hypertension, is to reduce blood pressure, the MIND Diet limits saturated fat and sodium. While high blood pressure and impaired cognitive health may not seem connected at first, research shows that managing high blood pressure can reduce the risk of developing dementia. To support healthy blood pressure, we limit saturated fat to a maximum of 14 grams per day and sodium to 1,500 milligrams per day. 

To help support cognitive function, we include plenty of protein and fiber—two nutrients that research links to improved cognitive function in adults aged 60 years and over. Each day provides an average of 41 grams of fiber and 105 grams of protein. 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. 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.

Day 1

Breakfast (401 calories)

A.M. Snack (122 calories)

Lunch (409 calories)

P.M. Snack (170 calories)

Dinner (627 calories)

Evening Snack (95 calories)

Daily Totals: 1,824 calories, 72g fat, 12g saturated fat, 100g protein, 206g carbohydrate, 52g fiber, 1,126mg sodium.

Make it 1,500 calories: Change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

Day 2

Breakfast (414 calories)

A.M. Snack (131 calories)

Lunch (505 calories)

P.M. Snack (179 calories)

Dinner (468 calories)

Evening Snack (105 calories)

Daily Totals: 1,803 calories, 63g fat, 14g saturated fat, 119g protein, 208g carbohydrate, 34g fiber, 1,460mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine, omit apple at lunch and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

Day 3

Breakfast (414 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (411 calories)

P.M. Snack (170 calories)

Dinner (477 calories)

Evening Snack (131 calories)

Daily Totals: 1,809 calories, 76g fat, 14g saturated fat, 100g protein, 196g carbohydrate, 41g fiber, 1,436mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and change evening snack to 1 medium orange.

Day 4

Breakfast (414 calories)

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (411 calories)

P.M. Snack (170 calories)

Dinner (478 calories)

Daily Totals: 1,778 calories, 70g fat, 13g saturated fat, 114g protein, 176g carbohydrate, 28g fiber, 1,322mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast and almond butter at A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 5

Breakfast (398 calories)

• 1 slice whole-wheat bread, toasted, topped with 1 Tbsp. almond butter & 1 serving No-Added-Sugar Chia Seed Jam
• 1 cup low-fat plain kefir
• 1 medium banana

A.M. Snack (122 calories)

Lunch (411 calories)

P.M. Snack (170 calories)

Dinner (421 calories)

Evening Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Daily Totals: 1,811 calories, 68g fat, 13g saturated fat, 116g protein, 195g carbohydrate, 38g fiber, 1,333mg sodium.

Make it 1,500 calories: Omit evening snack. 

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 6

Breakfast (401 calories)

A.M. Snack (230 calories)

Lunch (398 calories)

P.M. Snack (170 calories)

Dinner (489 calories)

Evening Snack (95 calories)

Daily Totals: 1,782 calories, 75g fat, 13g saturated fat, 73g protein, 230g carbohydrate, 56g fiber, 1,464mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

Day 7

Breakfast (398 calories)

• 1 slice whole-wheat bread, toasted, topped with 1 Tbsp. almond butter & 1 serving No-Added-Sugar Chia Seed Jam
• 1 cup low-fat plain kefir
• 1 medium banana

A.M. Snack (122 calories)

Lunch (398 calories)

P.M. Snack (214 calories)

• 1 cup edamame, in pods
• 1 clementine

Dinner (559 calories)

Evening Snack (95 calories)

Daily Totals: 1,792 calories, 64g fat, 13g saturated fat, 112g protein, 203g carbohydrate, 35g fiber, 1,423mg sodium.

Make it 1,500 calories: Omit edamame at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

How to Meal-Prep Your Week of Meals:

1. Make Morning Glory Baked Oats to have for breakfast on days 2 through 4. 
2. Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on days 2 through 5. 

MIND Diet Foods to Focus On

There are several foods to focus on when following the MIND diet.

• Fruits, particularly berries and richly-pigmented fruit
• Vegetables, including dark leafy greens
• Whole grains
• Nuts
• Seeds
• Beans
• Lentils
• Poultry
• Low-fat and nonfat dairy
• Seafood
• Eggs
• Herbs and spices
• Olive oil and other unsaturated fats

The MIND Diet & Cognitive Health 

A systematic review linked following the MIND diet with improved cognitive function in older adults. Continuously admired for its many health benefits, including improved heart health, the Mediterranean diet, which is part of the MIND diet, is also linked to improved cognitive function. Research links following the Mediterranean diet with a reduced risk of Alzheimer’s disease and mild cognitive impairment. It’s clear that nutrition can play a role in preventing cognitive decline, and both the MIND diet and the Mediterranean diet have similar principles. Focus on including a wide variety of plants, including fruits, vegetables, whole grains and legumes. You’ll also want to include healthy fats, nuts, fish and seafood and a wide variety of proteins, both animal and plant-based, while limiting refined grains and added sugars. Other lifestyle factors, such as getting adequate sleep, staying socially engaged and limiting stress, can help maintain cognitive function as well.