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.

What Is the MIND Diet?

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 it to make the MIND diet simple, delicious, and doable in everyday life.

The MIND diet is a combination of the Mediterranean and DASH diets. The Mediterranean diet emphasizes whole foods, including beans, seafood, nuts, fruits, vegetables, and olive oil. The DASH diet is for heart health and healthy blood pressure. Like the Mediterranean diet, it emphasizes fruits and vegetables, lean proteins, whole grains, and low-fat dairy. For heart health, it limits salt, sweets, and saturated fat. The MIND diet combines these principles, but also adds extra emphasis on brain-healthy foods like blueberries, leafy greens, and olive oil.

You don’t have to follow these guidelines perfectly to benefit. Research shows that even moderate adherence to the MIND Diet is associated with better cognitive outcomes.

MIND Diet Food List (What to Eat Often)

Leafy Green Vegetables
6x/Week

Vegetables
At least 1x/Day

Whole Grains
3x/Day

Extra Virgin Olive Oil
Primary Fat

Berries
At Least 2x/Week

Nuts
Handful 5x/Week

Seafood
At Least 1x/Week

Poultry
Twice a Week

Beans
4x/Week

Limit or Avoid

Red Meat

Whole Fat Cheese

Butter & Margarine

Fried Food

Pastries & Sweets

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

Research References

These are the primary studies that established and refined the MIND Diet scoring system. My work is independent and focuses on making the MIND Diet practical for everyday life.

Morris, M.C. et al. (2015). MIND diet slows cognitive decline with aging. View Study
Morris, M.C. et al. (2023). Long-term MIND diet adherence and incidence of dementia. View Study