The MIND Diet Sample Meal plan
MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines aspects of the Mediterranean and the Dietary Approaches to Stop Hypertension (DASH) diet.
The diet is designed to prevent dementia and loss of brain function as you age. Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases
Currently, there are no set guidelines for how to follow the MIND diet but it encourages the consumption of all kinds of vegetables, berries, nuts, olive oil, whole grains, fish, beans, poultry and a moderate amount of wine.
Breakfast Lunch Dinner
Monday Greek yogurt with Mediterranean salad Burrito bowl with raspberries, topped with with olive-oil-based brown rice, black sliced almonds. dressing, grilled beans, fajita chicken, whole-wheat vegetables, grilled pita. chicken, salsa and guacamole Tuesday Scrambled eggs with Wheat toast with Grilled salmon, side watercress and avocado almond butter, salad with olive-oil- scrambled eggs based dressing, brown rice.
Wednesday Greek yoghurt with chia Olives and capers mixed Marinated and grilled seeds, mixed berries beans salad with baked chicken breast with and banana rainbow trout and cream sauce and rocket. steamed broccoli and new potatoes.
Thursday Overnight oats with Brown miso soup with Baked salmon with strawberries, Marple seaweeds, soba noodle, mango salsa and pad- sugar bokchoi, and silken tofu thai. Friday Spinach courgettes Green peas, bone broth Lamb curry with split frittata, with oranges and bleu green algae lentils and toasted pumpkins seeds soup buckwheat Saturday 2 Fried eggs with Baked trout, collard Whole-wheat spaghetti sautéed mushrooms, greens, black-eyed with turkey meatballs tomatoes and peas. and marinara sauce, avocadoes side salad with olive- oil-based dressing. Sunday Gluten free crepes with Salmon, roasted Chicken and vegetable avocado and mixed Brussels sprouts and stir-fry, brown rice. peppers baked yam
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