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MIND and Mediterranean Diet Meal Plans 

The MIND and Mediterranean diets are beneficial for the heart and brain. Researchers believe that these diets can lower the risk of both Alzheimer's and dementia.

The guiding strategies of these diets is to:

  • Avoid processed foods, both grain and meat.

  • Increase foods high in beneficial nutrients (fish, nuts, and berries).

  • Minimize foods high in sodium and cholesterol (red meat).

Learn More: The MIND and Mediterranean Diets

MIND and Mediterranean Diet Meal Plan Examples

The two diets are very similar - the meal plan below is appropriate for either.

Day 1

Breakfast - Greek yogurt with berries and nuts.

Lunch - Chicken sandwich on whole wheat bread with side salad.

Dinner - Salad topped with grilled wild Salmon.

Day 2

Breakfast - Whole grain oatmeal with raisins.

Lunch - Grilled salmon with whole wheat pita and side salad.

Dinner - Salad with grilled chicken, tomatoes, and feta cheese. Olive oil and balsamic dressing.

Day 3

Breakfast - Omelet with olive oil and vegetables with a side of fruit.

Lunch - Turkey sandwich on whole grain bread with side salad.

Dinner - Whole wheat pasta with marinara sauce.

Day 4

Breakfast - Whole wheat bagel, cream cheese, and salmon ( be careful of the amount of sodium in prepared fish).

Lunch - Leftover whole wheat pasta from the night before.

Dinner - Grilled trout with brown rice and vegetables.

Day 5

Breakfast - Fruit smoothie with berries.

Lunch - Curry chicken with brown rice.

Dinner - Hamburger on whole grain bun with side of vegetables.

Day 6

Breakfast - Whole wheat pancakes with bananas.

Lunch - Home made chili with turkey and beans.

Dinner - Grilled Chicken with side salad.

Day 7

Breakfast - Breakfast sandwich made from whole wheat bagel, scrambled egg, and cheese.

Lunch - Eggplant Parmesan with side salad.

Dinner - Vegetable pizza on whole wheat dough.

Day 8

Breakfast - Whole wheat toast with scrambled eggs and a slice of avocado.

Lunch - Kale salad with sliced almonds and a whole grain roll.

Dinner - Stir-fried vegetables (in olive oil) with quinoa grilled chicken.

Day 9

Breakfast - Vegetable frittata, whole wheat toast.

Lunch - Tuna salad sandwich on toasted whole wheat bread.

Dinner - Grilled chicken burrito on whole wheat tortilla with beans, tomatoes, and vegetables.

Day 10

Breakfast - Greek yogurt with banana and nuts.

Lunch - Kale salad with almonds.

Dinner - Grilled teriyaki salmon with brown rice and vegetables.

Wine can be drank each night with dinner, but try to limit your consumption to one glass daily.


A Handful of Nuts

Fruit (Especially berries)




Fruit smoothie

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