MIND Diet 3-Day Sample Meal Plan

The MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—is a research-backed eating pattern developed to support brain health and reduce the risk of Alzheimer's disease. It combines the best of the Mediterranean and DASH diets, emphasizing plant-based, antioxidant-rich foods while limiting saturated fats and added sugars. The sample menus below follow the MIND diet’s structure, offering nutrient-dense meals that are both satisfying and supportive of long-term cognitive health.

The MIND diet highlights ten brain-supportive food groups, including leafy greens, berries, nuts, legumes, whole grains, fish, poultry, and olive oil—many of which appear throughout these menus. These foods provide essential nutrients like vitamin E, folate, polyphenols, and omega-3 fatty acids, all shown to help reduce inflammation, combat oxidative stress, and support communication between brain cells. Incorporating these foods consistently can offer both immediate energy and long-term neurological benefits.

Day 1

Breakfast

• Dry oats cooked in unsweetened soy milk
• Topped with blueberries, ground flaxseed and chopped walnuts
• Boiled egg on the side

Snack

• Small apple with almond butter

Lunch

• Cooked quinoa and lentils tossed with spinach, cucumber, tomato, olive oil-lemon dressing
• Top with avocado, pumpkin seeds, and lean protein source of choice (tofu, chicken breast) Snack (optional)
• Plain 2% Greek yogurt with raspberries and a sprinkle cinnamon

Dinner

• Grilled salmon
• Sautéed kale and mushrooms in 1 tsp olive oil on a bed of cooked farro
• Top with oil drizzle

Day 2

Breakfast

• Sprouted grain toast topped with mashed avocado and hemp seeds
• Scrambled eggs cooked in olive oil
• Black coffee or tea

Snack

• Mixed nuts (walnuts, almonds, pistachios)

Lunch

• Chickpea stir-fry with chickpeas, broccoli, bell pepper, onion, and olive oil
• Served with brown rice
• Optional: sprinkle with feta

Snack (optional)

• Roasted edamame

Dinner

• Baked cod with mustard-dill topping
• Steamed green beans
• Whole grain bread with olive oil
• Arugula salad with cucumber, walnuts, and vinegar

Day 3

Breakfast

• Smoothie with unsweetened soy milk, plain plant-based protein, banana, mixed berries, chia seeds, and spinach
• Whole grain toast with almond butter

Snack

• Baby carrots with hummus

Lunch

• Lentil and vegetable soup
• Side salad with mixed greens, olive oil vinaigrette, and sunflower seeds
• Small whole wheat pita

Snack (optional)

• Small pear

Dinner

• Grilled chicken breast
• Roasted Brussels sprouts and carrots in olive oil
• Wild rice

Each day’s meals include a thoughtful mix of fiber, healthy fats, lean protein, and colorful produce—key elements of the MIND diet. By prioritizing our real, whole ingredients, these menus promote not only brain health but also overall well-being. This balanced, sustainable approach can help protect memory, sharpen focus, and support healthy aging.

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The sample meals in this article are for informational purposes only and are not intended as medical or nutritional advice. Always consult with your doctor or a registered dietitian before making changes to your diet, especially if you have a medical condition or specific dietary needs.