Brain Boosting Dinners Meal Plan (April 28)

What is the MIND Diet?

You are likely familiar with the Mediterranean Diet and the Dash Diet. Both of these lifestyle eating patterns focus on healthy foods and limited saturated fats.

The Mediterranean Diet consists primarily of whole, minimally processed foods, including non-refined grains, legumes, vegetables, fruits, nuts, and fish. The Dash diet emphasizes fruit, vegetables, and low-fat dairy products, limiting saturated fat, sodium, and foods with added sugars.

The MIND Diet, which combines these two approaches, encourages plant-based foods, fish, and poultry, and limited saturated fats and added sugars. What sets it apart is a focus on daily and weekly recommendations for specific foods that may help prevent cognitive decline.

• Eat at least 3 servings of whole grains, fruits, and vegetables daily
• 1 to 2 servings of beans, poultry, and fish weekly
• Daily snacks of nuts and berries.

Limit meats and dairy to not more than 4 times a week, and recommend substituting meat with protein-packed beans and legumes.

What are Brain Boosting Foods?

• Leafy Green Vegetables like kale, spinach, and collard greens. 
• Berries: Blueberries and strawberries are particularly beneficial. 
• Whole Grains: Three or more daily servings like brown rice, quinoa, and whole-wheat bread. 
• Nuts like almonds, walnuts, and flaxseeds. 
• Beans and Legumes: Incorporate 3 or more servings per week, such as lentils and chickpeas. 
• Fish: Focus on fatty fish, such as salmon, mackerel, herring, and sardines. 
• Poultry: Include 2 or more servings per week, focusing on lean chicken or turkey. 
• Olive Oil: Use olive oil as your primary cooking oil. 

Brain Boosting Dinners Menu

Monday’s dinner is a plant based recipe for a beautiful and delicious dish that’s ready in 25 minutes or less. Grilled cauliflower steaks with butter beans and almond pesto is easy for weeknight dinners or special enough for company!

Tuesday’s dinner is a 15-minute healthy, spring-inspired chicken dish that cooks on the stovetop with a vibrant citrus marinade and a little red pepper for a slight spicy kick. Serve with a green salad and vegetables, such as sautéed asparagus.

Wednesday’s dinner is an easy skillet meal using canned or leftover salmon. It’s healthy, filled with omega-3s, an unsaturated fat that supports brain health. Serve with greens on the side and whole grain if desired.

Thursday’s dinner is a cozy pot of good-for-you soup filled with vegetables and fragrant herbs. It’s my favorite kind of meal in the middle of the week! The recipe calls for orzo. If you can find whole-grain orzo, it’s even more nourishing!

Friday’s dinner looks toward summer and is perfect for a healthier Friday evening meal. With Mediterranean flavors, it’s a quick and easy, but delicious treat for the end of the week. Serve on whole grain buns and roasted vegetables or sweet potato fries baked in olive oil.

The Treat: While the recipe might sound decadent, it’s brain boosting approved!

Have a beautiful and delicious week!

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