Is there a weekly MIND Diet menu plan?

Yes—use my beginner-friendly MIND Diet menu plans with simple breakfasts, lunches, dinners, and snacks.

Which foods should I focus on each week?

Leafy greens daily; other vegetables daily; whole grains ~3 times/day; berries weekly; nuts several times/week; fish weekly; beans about 4 times/week; poultry twice/week; olive oil daily.

Can the MIND Diet support weight loss?

It's not a strict weight-loss plan, but many people lose weight by centering meals on vegetables, whole grains, beans, and lean proteins while limiting ultra-processed foods.

About MIND Diet Menu Planning

Q: What is the MIND Diet?

The MIND Diet blends the Mediterranean and DASH diets to emphasize leafy greens, vegetables, whole grains, beans, berries, nuts, fish, poultry, and extra-virgin olive oil—while limiting red meat, full-fat cheese, butter, fried foods, and sweets.

MIND Diet Menu Planning is an independent project inspired by the MIND Diet — it’s not affiliated with Rush University or any official research group.

I created this site as a practical way to make the MIND Diet simple, delicious, and doable for everyday life.

I base my recipes and meal plans on the MIND Diet’s evidence-based principles, and focus on real-world cooking: meals that fit busy schedules, use seasonal produce, and bring joy back to healthy eating.

What Is the MIND Diet?

The MIND Diet blends the Mediterranean and DASH diets to support brain health with everyday, nutrient-dense foods. You’ll find MIND diet recipes, simple meal ideas, and weekly plans built around leafy greens, vegetables, whole grains, beans, berries, nuts, fish, poultry, and extra-virgin olive oil—while limiting red meat, full-fat cheese, butter, fried foods, and sweets.

Ready to put it into practice? Try a 30-day free trial of my Menu Planning Tool for complete weekly plans and grocery lists.

MIND Diet Food List (What to Eat Often)

Leafy Green Vegetables
Every Day

Vegetables
Every Day

Whole Grains
3x / Day

Extra Virgin Olive Oil
2 Tablespoons / Day

Berries
At Least 1 Cup / Week

Nuts
Handful 2-5x / Week

Seafood
At Least 1x / Week

Poultry
Twice a Week

Beans
A Handful 4x / Week

Limit or Avoid

Red Meat

Whole fat cheese

Butter & margarine

Fried food

Pastries and sweets

Why Protein Matters

Protein helps with satiety, muscle maintenance, and bone health. Great MIND-friendly sources include eggs, fish, beans and lentils, poultry, and low-fat dairy. Many of my recipes are both MIND-aligned and high-protein.

Simple Meal Ideas

Breakfast

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

Lunch

Big salad with beans, nuts, and leafy greens
Vegetable or bean soup
Leftovers from dinner

Dinner

1–2 seafood dinners per week
1–2 poultry dinners per week
Remaining meals: bean-based or plant-forward

Get Weekly MIND Diet Recipe Lists

Plan Your Week with the MIND Diet Menu Planning Tool

Grocery & Prep Tips

Plan a week of meals and shop with a list
Prep 60 minutes on Sunday (cook grains/beans, chop veg, portion snacks)
Stock staples: frozen veg/berries, canned beans, whole grains, EVOO, nuts
Buy produce in season or whatever looks freshest