What is the MIND Diet?

Welcome to your journey toward better brain health and overall wellness! The MIND Diet is a blend of the Mediterranean and DASH diets. Developed by researchers at Rush University Medical Center, this eating plan is designed specifically to support brain health and may help reduce the risk of dementia and Alzheimer’s disease. At its core, the MIND Diet emphasizes nutrient-dense, whole foods that are rich in vitamins, antioxidants, and healthy fats. ​

The book Diet for the Mind, by Martha Clare Morris, published in 2017 recommends the following:

swiss chard

Leafy Green Vegetables
Every Day

cauliflower

Vegetables
Every Day

Whole grains

Whole Grains
3x / Day

olive oil

Extra Virgin Olive Oil
2 Tablespoons / Day

mixed berries

Berries
At Least 1 Cup / Week

nuts

Nuts
Handful 2-5x / Week

salmon

Seafood
At Least 1x / Week

chicken

Poultry
Twice a Week

beans

Beans
A Handful 4x / Week

Limit or Avoid

Red Meat

Red Meat

Whole fat cheese

Whole fat cheese

Butter and stick margarine

Butter & margarine

Fried food and fast food

Fried food

Pastries and sweets

Pastries and sweets

Why Protein Matters

While the MIND diet focuses on brain-healthy foods, getting enough good-quality protein is just as important. Protein supports weight management by promoting satiety, helps maintain muscle mass as we age, and plays a critical role in bone health. Quality sources like eggs, fish, legumes, poultry, and low-fat dairy can help you feel fuller longer and fuel your day. My recipes focus on the MIND diet and are also high in protein.


Simple Meal Ideas

Breakfast

  • Oatmeal with berries and almonds
  • Chia pudding with fruit
  • Eggs and sautéed greens on whole-grain toast

Lunch

  • Salads with beans, nuts, and leafy greens
  • Vegetable or bean soups
  • Leftovers from dinner

Dinner

  • 1-2 seafood dinners per week
  • 1-2 poultry dinners per week
  • The rest: bean-based, vegetarian, or plant-forward meals

Smart Snacking

  • Handful of mixed nuts
  • Fresh berries with Greek yogurt
  • Carrot sticks and hummus
  • Whole-grain crackers with avocado spread

Grocery Shopping Tips

  • Plan meals ahead and shop with a list.
  • Prioritize fresh produce, frozen fruits and veggies, whole grains, and lean proteins.
  • Stock up on healthy pantry staples like canned beans, nuts, and olive oil.
  • Buy produce that is in-season or looks fresh.

Start Your Meal Planning Routine

  • Choose one day a week to plan your meals.
  • Invest 1 hour per week prepping some ingredients in advance (cook beans, chop veggies, cook grains, portion snacks).