Brain Health Support 7-Day Meal Plan
Brain Health Support 7-Day Meal Plan
A meal plan designed to support and improve brain health.
Our Brain Health Support Meal Plan was developed using the MIND diet framework, which is a combination of the Mediterranean and DASH eating patterns. The MIND diet has been attributed to improved cognitive thinking and slowing the progression of neurodegenerative disorders like Alzheimer's and Parkinson's Disease.
This program emphasizes foods shown to support a healthy brain. Each day includes at least three servings of whole grains, green leafy vegetables and one other vegetable. Nuts and beans are included every other day, poultry and berries at least twice a week, fish at least once a week, and olive oil is the primary oil used. This meal plan is for 1 person but can easily be adjusted for more.
The following is a list of the recipes included in this plan.
Blueberry Chia Pancakes
Orange Turmeric Overnight Oats
Spinach & Sweet Potato Frittata
Banana Orange Green Smoothie
Eggplant, Rice & Beans
Kiwi Yogurt Parfait
Applesauce & Yogurt
Strawberry & Blueberry Parfait
Chicken Caesar Salad Wraps
Baked Salmon with Broccoli & Quinoa
Meal Prep Chicken & Cilantro Lime Quinoa
Pressure Cooker Rice & Bean Burritos
One Pot White Fish & Rice
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#DairyFree #SoyFree #SugarFree
This program was created with the following key considerations:
Healthy Fats
Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.
Antioxidants
The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging.
Fiber
This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease.
Low Sodium
The DASH diet recommends restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. The Mediterranean diet is linked to improvements in blood pressure, reduced risk of heart disease, and better insulin sensitivity. This program meets the sodium limit and provides less than 1,100 milligrams of sodium daily.
