One of the best and most effective ways to improve cognitive function is your diet. Here is a 7 day meal plan that will produce optimal cognitive function, overall well-being, and improve brain health. Enjoy!
Day 1:
Breakfast: Spinach and mushroom omelette, whole-grain toast, and a cup of green tea
Mid-morning snack: A handful of almonds and blueberries
Lunch: Grilled salmon, quinoa, steamed broccoli, and a mixed greens salad with olive oil vinaigrette
Mid-afternoon snack: Greek yogurt with walnuts and honey
Dinner: Baked chicken breast, sweet potato, roasted Brussels sprouts, and a side of mixed berries
Day 2:
Breakfast: Overnight oats with chia seeds, chopped nuts, and sliced banana
Mid-morning snack: Apple slices with almond butter
Lunch: Avocado and tomato whole-grain sandwich with a side of carrot sticks and hummus
Mid-afternoon snack: A small cup of mixed nuts and dried fruits
Dinner: Turkey and vegetable stir-fry with brown rice
Day 3:
Breakfast: Greek yogurt parfait with granola, mixed berries, and a drizzle of honey
Mid-morning snack: Celery sticks with peanut butter
Lunch: Lentil soup with a mixed greens salad and whole-grain bread
Mid-afternoon snack: A small cup of edamame with a sprinkle of sea salt
Dinner: Baked cod with quinoa, steamed asparagus, and a side of sautéed spinach
Day 4:
Breakfast: Smoothie with spinach, avocado, almond milk, and a scoop of protein powder
Mid-morning snack: A handful of pistachios and a small orange
Lunch: Grilled chicken and avocado salad with mixed vegetables and an olive oil-lemon dressing
Mid-afternoon snack: A cup of cottage cheese with sliced cucumber and cherry tomatoes
Dinner: Spaghetti squash with marinara sauce, ground turkey, and a side of garlic green beans
Day 5:
Breakfast: Whole-grain waffles with almond butter, sliced strawberries, and a sprinkle of cinnamon
Mid-morning snack: Baby carrots with a yogurt-based ranch dip
Lunch: Quinoa and black bean salad with bell peppers, red onion, corn, and a cilantro-lime dressing
Mid-afternoon snack: A small cup of sunflower seeds and raisins
Dinner: Baked lemon-herb tilapia, wild rice, roasted zucchini, and a side of steamed kale
Day 6:
Breakfast: Chia pudding with sliced kiwi, chopped pecans, and a drizzle of maple syrup
Mid-morning snack: Rice cakes with natural peanut butter and banana slices
Lunch: Chickpea salad with mixed vegetables, feta cheese, and a lemon-tahini dressing
Mid-afternoon snack: A small cup of roasted pumpkin seeds and dried apricots
Dinner: Grilled shrimp, barley, steamed green beans, and a side of mixed salad greens with balsamic vinaigrette
Day 7:
Breakfast: Veggie scramble with avocado, tomatoes, bell peppers, and a slice of whole-grain toast
Mid-morning snack: A handful of cashews and grapes
Lunch: Turkey and avocado lettuce wraps with a side of red bell pepper sticks and guacamole
Mid-afternoon snack: A cup of plain Greek yogurt with sliced peaches and a sprinkle of cinnamon
Dinner: Baked rosemary-garlic chicken, brown rice, roasted carrots, and a side of steamed Swiss chard
This 7-day meal plan is designed to optimize brain health by incorporating nutrient-rich foods known to improve cognitive function. It includes an array of fruits, vegetables, whole grains, lean proteins, and healthy fats, all of which contribute to better mental performance and overall well-being.
Enjoy!