Brain Health Support 7-Day Meal Plan

Blueberry Chia Pancakes
Strawberry & Blueberry Parfait
Chicken Caesar Salad Wraps
Pressure Cooker Rice & Bean Burritos
Blueberry Chia Pancakes
Strawberry & Blueberry Parfait
Chicken Caesar Salad Wraps
Pressure Cooker Rice & Bean Burritos

Brain Health Support 7-Day Meal Plan

$10.00

A meal plan designed to support and improve brain health.

Our Brain Health Support Meal Plan was developed using the MIND diet framework, which is a combination of the Mediterranean and DASH eating patterns. The MIND diet has been attributed to improved cognitive thinking and slowing the progression of neurodegenerative disorders like Alzheimer's and Parkinson's Disease.

This program emphasizes foods shown to support a healthy brain. Each day includes at least three servings of whole grains, green leafy vegetables and one other vegetable. Nuts and beans are included every other day, poultry and berries at least twice a week, fish at least once a week, and olive oil is the primary oil used. This meal plan is for 1 person but can easily be adjusted for more.

The following is a list of the recipes included in this plan.

  1. Blueberry Chia Pancakes

  2. Orange Turmeric Overnight Oats

  3. Spinach & Sweet Potato Frittata

  4. Banana Orange Green Smoothie

  5. Eggplant, Rice & Beans

  6. Kiwi Yogurt Parfait

  7. Applesauce & Yogurt

  8. Strawberry & Blueberry Parfait

  9. Chicken Caesar Salad Wraps

  10. Baked Salmon with Broccoli & Quinoa

  11. Meal Prep Chicken & Cilantro Lime Quinoa

  12. Pressure Cooker Rice & Bean Burritos

  13. One Pot White Fish & Rice

The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.

*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com

#DairyFree #SoyFree #SugarFree

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This program was created with the following key considerations:

Healthy Fats

Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.

Antioxidants

The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging.

Fiber

This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. 

Low Sodium

The DASH diet recommends restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. The Mediterranean diet is linked to improvements in blood pressure, reduced risk of heart disease, and better insulin sensitivity. This program meets the sodium limit and provides less than 1,100 milligrams of sodium daily.