5-Day MIND Diet Summer Meal Plan

Eating well for your brain doesn’t have to be complicated. In fact, when the weather warms up and fresh produce is everywhere, it is easy. This 5-day MIND Diet-inspired plan uses real food, fresh seasonal ingredients, and simple strategies to help you eat in a way that supports your brain and your body.

Whether you’re new to the MIND Diet or just looking for realistic summer dinner ideas, this plan will help you stock up once, prep a few things ahead, and eat delicious, nutrient-packed meals all week long.

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What to Buy for the Week

Produce

• Salad greens (mixed), romaine, spinach
• 2 cucumbers
• Cherry tomatoes
• 2–3 colored bell peppers
• 1 slicing tomato
• 1 red onion
• Garlic
• Kale
• Mushrooms
• Lemons
• Blueberries
• Bananas
• Avocado (optional)

Pantry

• Canned salmon, tuna, lentils, chickpeas, white beans
• Olives, capers
• Rolled oats
• Whole grain or chickpea/protein pasta
• Whole grain bread
• Brown rice or quinoa
• Natural peanut butter
• Walnuts, pumpkin seeds, chia seeds, ground flaxseed
• Honey or real maple syrup
• Olive oil
• Red wine or apple cider vinegar
• Dijon mustard

Fridge

• Eggs
• Plain non-fat Greek yogurt
• Low- or non-fat cottage cheese
• Unsweetened soy milk
• Pre-cooked hard-boiled eggs (optional)
• Pre-baked tofu
• Boneless, skinless chicken
• Fat-free feta (optional)

Condiments

• Olive oil
• Dijon mustard
• Balsamic or red wine vinegar
• Ground flaxseed or chia seeds

Breakfast and Lunch Strategy

Breakfast Ideas

• Overnight oats or microwaved rolled oats (see my breakfast recipes)
• Greek yogurt with strawberries, chia or flax, and walnuts
• Scrambled eggs with sautéed spinach and whole grain toast
• Cottage cheese with toast and sliced tomatoes or berries
• Peanut butter toast with banana

If you need more protein, stir protein powder into oats or yogurt.

Lunch Strategy: Build Your Salad Bowl

Start with a base of leafy greens. Add:

• Fresh or roasted vegetables (cucumber, carrots, tomatoes, red cabbage)
• Protein: tuna, white beans, hard-boiled egg, leftovers
• Crunch: walnuts, sunflower or pumpkin seeds
• Flavor: quick-pickled onions or cucumbers, avocado
• Dressing: homemade (creamy dill, lemon-Dijon, etc.)

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5-Day Dinner Plan

Day	Recipe	Quick Description
1	Salmon Salad Sandwiches	A high-protein salmon salad sandwich made with Greek yogurt and served on whole grain bread—prep two, enjoy one now and save the other for later.
2	Tuna & White Bean Power Salad	Toss together white beans, greens, tomatoes, and fish, then drizzle with lemon and olive oil for a simple, protein-rich salad.
3	Chicken Pasta Salad	Cook pasta and chicken, then toss with chopped veggies and dressing for a quick, protein-packed salad that’s great chilled or at room temperature.
4	Zesty Rainbow Crunch Salad	Toss crisp romaine and colorful veggies with toasted seeds and walnuts, then drizzle with a zesty Greek yogurt ranch dressing and top with creamy avocado.
5	Lentil & Egg Veggie Bowl	Sauté mushrooms, bell peppers, greens, and garlic, stir in lentils, top with eggs and pumpkin seeds for a savory high-protein meal.

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Final Thoughts

You don’t need to follow this perfectly. Even doing part of this plan will help you eat more leafy greens, healthy fats, fiber, and brain-supporting foods. Try what sounds good to you—and come back to it anytime.