30-Day MIND Diet Meal Plan for Cognitive Health, Created by a Dietitian

In this 30-day MIND diet meal plan for cognitive health, we map out a month of meals and recipes that can help keep your brain in tip-top shape. The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the popular Mediterranean diet with the heart-healthy DASH diet. Both of these eating plans prioritize a high intake of vegetables, fruits, fish, healthy fats, legumes and whole grains. Research links this healthy eating style with better cognitive function as we age. With three different calorie levels to choose from and meal-prep tips throughout, this nutritious eating plan can work for most people. Check it out—your brain will thank you.

Week 1

Day 1

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (455 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium apple

P.M. Snack (322 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• 3 Tbsp. chopped walnuts

Dinner (415 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Anti-Inflammatory Sheet-Pan Roasted Veggies

Evening Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,816 calories, 100g fat, 14g saturated fat, 96g protein, 154g carbohydrate, 46g fiber, 1,429mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Day 2

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (147 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam

Dinner (467 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
• 1-oz. slice whole-wheat baguette

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,781 calories, 86g fat, 14g saturated fat, 94g protein, 180g carbohydrate, 45g fiber, 1,175mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

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

Day 3

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (195 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 Tbsp. chopped walnuts

Dinner (427 calories)

• 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Evening Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Daily Totals: 1,806 calories, 95g fat, 12g saturated fat, 87g protein, 170g carbohydrate, 42g fiber, 1,306mg sodium.

Make it 1,500 calories: Reduce to ½ cup yogurt at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Berry-Mint Kefir Smoothie to breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.

Day 4

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (218 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ½ cup blueberries

Daily Totals: 1,809 calories, 81g fat, 12g saturated fat, 78g protein, 203g carbohydrate, 38g fiber, 1,717mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories: Add 1 serving Berry-Mint Kefir Smoothie to breakfast and add 1 medium orange to lunch.

Day 5

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (500 calories)

• 1 serving Roasted Cabbage Caesar Salad with Chicken

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,805 calories, 98g fat, 14g saturated fat, 89g protein, 175g carbohydrate, 43g fiber,  1,358mg sodium.

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

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

Day 6

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

• 1 serving Tuna Salad Lettuce Wraps
• 1 medium banana

P.M. Snack (322 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• 3 Tbsp. chopped walnuts

Dinner (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,788 calories, 86g fat, 10g saturated fat, 100g protein, 169g carbohydrate, 37g fiber, 1,416mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine.

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

Day 7

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

• 1 serving Tuna Salad Lettuce Wraps
• 1 medium banana

P.M. Snack (305 calories)

• ¾ cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ¾ cup raspberries
• 3 Tbsp. chopped walnuts

Dinner (488 calories)

• 1 serving Blackened Fish Tacos 
• 1 serving Pineapple & Avocado Salad

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,789 calories, 83g fat, 11g saturated fat, 105g protein, 173g carbohydrate, 41g fiber, 1,491mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and change evening snack to 1 medium orange.

Week 2

Day 8

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble

Lunch (455 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium apple

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (417 calories)

• 1 serving Za’atar-Roasted Chicken with Chickpeas

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,779 calories, 74g fat, 12g saturated fat, 79g protein, 221g carbohydrate, 50g fiber, 1,309mg sodium.

Make it 1,500 calories: Omit A.M. snack.

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

Day 9

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble

Lunch (399 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 clementine

P.M. Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Dinner (450 calories)

• 1 serving One-Skillet Garlicky Salmon & Broccoli 
• ½ cup cooked brown rice

Evening Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Daily Totals: 1,786 calories, 71g fat, 14g saturated fat, 95g protein, 207g carbohydrate, 36g fiber, 1,500mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 2 Tbsp. almond butter at evening snack.

Day 10

Breakfast (391 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• ½ cup nonfat plain kefir

A.M. Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Lunch (399 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 clementine

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (550 calories)

• 1 serving Chipotle Tofu Tacos
• 2 cups mixed greens
• 1 serving Cilantro-Lime Vinaigrette
• ¾ cup cubed avocado

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,783 calories, 75g fat, 14g saturated fat, 95g protein, 203g carbohydrate, 44g fiber, 1,487mg sodium.

Make it 1,500 calories: Omit P.M. snack and change evening snack to ½ cup blueberries.

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

Day 11

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble

Lunch (399 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 clementine

P.M. Snack (274 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• 2 Tbsp. chopped walnuts

Dinner (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

Evening Snack (84 calories)

• 1 cup blueberries

Daily Totals: 1,786 calories, 75g fat, 12g saturated fat, 106g protein, 189g carbohydrate, 39g fiber, 1,432mg sodium.

Make it 1,500 calories: Omit A.M. snack.

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

Day 12

Breakfast (436 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble

Lunch (399 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 clementine

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (462 calories)

• 1 serving Lemon-Garlic Chicken Casserole

Daily Totals: 1,780 calories, 64g fat, 14g saturated fat, 108g protein, 204g carbohydrate, 30g fiber, 1,460mg sodium.

Make it 1,500 calories: Omit A.M. snack.

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

Day 13

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (501 calories)

• 1 serving Chopped Power Salad with Chicken
• ½ cup blueberries

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (541 calories)

• 1 serving Cilantro-Lime Shrimp Bowl

Evening Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Daily Totals: 1,821 calories, 78g fat, 12g saturated fat, 100g protein, 196g carbohydrate, 43g fiber, 1,490mg sodium.

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

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.

Day 14

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (95 calories)

• 1 medium apple

Lunch (501 calories)

• 1 serving Chopped Power Salad with Chicken
• ½ cup blueberries

P.M. Snack (274 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• 2 Tbsp. chopped walnuts

Dinner (578 calories)

• 1 serving Roasted Butternut Squash Hummus Bowl

Daily Totals: 1,806 calories, 86g fat, 14g saturated fat, 101g protein, 178g carbohydrate, 38g fiber, 1,484mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.

Week 3

Day 15

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (422 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium orange

P.M. Snack (227 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (406 calories)

• 1 serving Sheet-Pan Honey Mustard Salmon & Vegetables

Daily Totals: 1,815 calories, 98g fat, 13g saturated fat, 95g protein, 162g carbohydrate, 41g fiber, 1,104mg sodium.

Make it 1,500 calories: Omit the orange at lunch and omit P.M. snack.

Make it 2,000 calories: Increase to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Berry-Mint Kefir Smoothie as an evening snack.

Day 16

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (125 calories)

• ⅔ serving (2 energy balls) Blueberry-Lemon Energy Balls 

Lunch (407 calories)

• 1 serving Chicken Fajita Soup 
• 1 medium apple

P.M. Snack (35 calories)

• 1 large pear

Dinner (632 calories)

• 1 serving Anti-Inflammatory Rotisserie Chicken & Roasted Sweet Potato Salad
• 1 thin (0.5-oz.) slice whole-wheat baguette

Daily Totals: 1,783 calories, 82g fat, 13g saturated fat, 82g protein, 204g carbohydrate, 35g fiber, 1,386mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries.

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

Day 17

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls 

Lunch (407 calories)

• 1 serving Chicken Fajita Soup 
• 1 medium apple

P.M. Snack (98 calories)

• 1 cup sliced strawberries
• ½ cup nonfat plain kefir

Dinner (514 calories)

• 1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce

Daily Totals: 1,792 calories, 74g fat, 10g saturated fat, 73g protein, 234g carbohydrate, 44g fiber, 1,397mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries.

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

Day 18

Breakfast (470 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• ¼ cup chopped walnuts

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls 

Lunch (407 calories)

• 1 serving Chicken Fajita Soup 
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (625 calories)

• 1 serving High-Protein Penne with Ground Turkey & Mushrooms

Daily Totals: 1,823 calories, 74g fat, 14g saturated fat, 109g protein, 213g carbohydrate, 42g fiber, 1,377mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

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

Day 19

Breakfast (470 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• ¼ cup chopped walnuts

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls 

Lunch (407 calories)

• 1 serving Chicken Fajita Soup 
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Evening Snack (105 calories)

• 1 medium banana

Daily Totals: 1,822 calories, 78g fat, 12g saturated fat, 112g protein, 188g carbohydrate, 40g fiber, 1,217mg sodium.

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

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

Day 20

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls 

Lunch (364 calories)

• 1 serving Tuna Salad Lettuce Wraps
• 1 medium banana

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (559 calories)

• 1 serving Pistachio-Crusted Halibut 
• 1 serving Roasted Cauliflower with Tahini-Yogurt Sauce

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,817 calories, 89g fat, 13g saturated fat, 101g protein, 174g carbohydrate, 30g fiber, 1,225mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to evening snack.

Day 21

Breakfast (470 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• ¼ cup chopped walnuts

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls 

Lunch (364 calories)

• 1 serving Tuna Salad Lettuce Wraps
• 1 medium banana

P.M. Snack (189 calories)

• 1 large pear
• ½ cup nonfat plain kefir

Dinner (418 calories)

• 1 serving One-Pan Chicken & Cabbage with Rice

Evening Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Daily Totals: 1,823 calories, 72g fat, 12g saturated fat, 105g protein, 207g carbohydrate, 35g fiber, 1,442mg sodium.

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

Week 4

Day 22

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (197 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¼ cup blueberries

Lunch (422 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium orange

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,792 calories, 100g fat, 15g saturated fat, 82g protein, 161g carbohydrate, 40g fiber, 1,168mg sodium.

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

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast and increase to ½ cup blueberries at A.M. snack.

Day 23

Breakfast (407 calories)

• 1 serving Pumpkin-Date Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (418 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (454 calories)

• 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables 
• ½ cup cooked quinoa

Evening Snack (105 calories)

• 1 medium banana

Daily Totals: 1,806 calories, 79g fat, 12g saturated fat, 90g protein, 200g carbohydrate, 40g fiber, 1,373mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

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

Day 24

Breakfast (317 calories)

• 1 serving Pumpkin-Date Overnight Oats

A.M. Snack (260 calories)

• 1 serving Apple Pie Energy Balls 

Lunch (418 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (471 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• 1 serving Cacio e Pepe Kale Salad

Evening Snack (135 calories)

• ½ cup edamame, in pods
• 1 clementine

Daily Totals: 1,807 calories, 90g fat, 14g saturated fat, 70g protein, 199g carbohydrate, 50g fiber, 1,499mg sodium.

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

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 1 cup edamame, in pods, at evening snack.

Day 25

Breakfast (317 calories)

• 1 serving Pumpkin-Date Overnight Oats

A.M. Snack (260 calories)

• 1 serving Apple Pie Energy Balls 

Lunch (418 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (470 calories)

• 1 serving Agrodolce Zucchini & Chicken Pasta

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,803 calories, 82g fat, 12g saturated fat, 72g protein, 219g carbohydrate, 46g fiber, 1,335mg sodium.

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add ½ cup edamame, in pods, to evening snack.

Day 26

Breakfast (407 calories)

• 1 serving Pumpkin-Date Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (260 calories)

• 1 serving Apple Pie Energy Balls 

Lunch (418 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (99 calories)

• 1 serving Lemon-Parm Popcorn

Dinner (414 calories)

• 1 serving Quinoa Avocado Salad

Evening Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Meal-Prep Tip. Make 20-Minute White Bean Soup to have for lunch on Days 27 through 30.

Daily Totals: 1,804 calories, 96g fat, 12g saturated fat, 70g protein, 199g carbohydrate, 46g fiber, 1,441mg sodium.

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

Make it 2,000 calories: Change P.M. snack to 1 cup sliced strawberries and add 1 serving Pan-Seared Chicken Breast to dinner. 

Day 27

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (260 calories)

• 1 serving Apple Pie Energy Balls 

Lunch (352 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium apple

P.M. Snack (173 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup sliced strawberries
• 1 serving No-Added-Sugar Chia Seed Jam

Dinner (639 calories)

• 1 serving Roasted Broccoli & Kimchi Rice Bowl

Daily Totals: 1,782 calories, 69g fat, 11g saturated fat, 80g protein, 237g carbohydrate, 45g fiber, 1,364mg sodium.

Make it 1,500 calories: Omit A.M. snack.

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

Day 28

Breakfast (470 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• ¼ cup chopped walnuts

A.M. Snack (260 calories)

• 1 serving Apple Pie Energy Balls 

Lunch (352 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium apple

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (578 calories)

• 1 serving Sesame-Crusted Tuna Rice Bowls

Daily Totals: 1,781 calories, 82g fat, 13g saturated fat, 95g protein, 186g carbohydrate, 42g fiber, 1,407mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Week 5

Day 29

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Lunch (352 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (613 calories)

• 1 serving Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt

Evening Snack (126 calories)

• ¾ cup nonfat plain strained Greek-style yogurt
• ½ cup sliced strawberries

Daily Totals: 1,794 calories, 63g fat, 12g saturated fat, 85g protein, 240g carbohydrate, 47g fiber, 1,369mg sodium.

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

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Day 30

Breakfast (470 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup raspberries
• ¼ cup chopped walnuts

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (352 calories)

• 1 serving 20-Minute White Bean Soup
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (502 calories)

• 1 serving Lemony-Garlic Pan-Seared Salmon 
• 1 serving Cucumber-Blueberry Spinach Salad

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,807 calories, 96g fat, 18g saturated fat, 107g protein, 150g carbohydrate, 36g fiber, 1,159mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

The MIND Diet & Cognitive Health

The two components of the MIND diet, the Mediterranean diet and DASH diet, are fairly similar. Both eating styles emphasize vegetables, fruits, legumes, fish, healthy fats and whole grains. While they’re alike in many ways, the guidelines for the DASH diet, which stands for Dietary Approaches to Stop Hypertension, have limitations on saturated fat and sodium. To follow the DASH diet guidelines and support healthy blood pressure, we limited sodium to 1,500 mg per day and capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, such as salmon.

Each day of this meal plan includes an average of 91 grams of protein and 41 grams of fiber. Protein is an important nutrient to prioritize as we get older, because adequate protein intake helps prevent muscle loss due to aging, which can help support balance and prevent falls. One study following nearly 50,000 female adults linked a high-protein diet in midlife, especially from plant-based proteins, with an increased likelihood of healthy aging. Fiber is another nutrient with many health benefits, including improved blood sugar levels, better heart health and a healthy gut. Fiber-rich foods include whole grains, legumes, fruits and vegetables.

While the MIND diet is linked to improved cognitive function as we age, nutrition is just one piece of the puzzle. Regular physical activity can help support healthy aging and reduce the risk of cognitive decline. In fact, research shows that inactive adults are almost twice as likely to experience cognitive decline compared to adults who regularly engage in physical activity. The Centers for Disease Control and Prevention recommends that adults aim for at least 150 minutes a week of moderate-intensity physical activity, such as a brisk walk. While any exercise is good for the brain, research links exercising outside with additional brain-boosting benefits.