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.

​

Snacks:

A Handful of Nuts

Fruit (Especially berries)

Hummus

Yogurt

Leftovers

Fruit smoothie

​