Dinner: Grilled veggies, black beans, grilled chicken, brown rice.

Snacks: Salsa and guacamole.

WEDNESDAY:

Breakfast: Peanut butter with Greek yogurt.

Lunch: Collard greens, black-eyed peas with a Backed trout.

Dinner: Turkey meatballs with whole-wheat spaghetti and marinara sauce.

Snacks: Banana.

THURSDAY:

Breakfast: Hardboiled egg with steel-cut strawberry oatmeal.

Lunch: Prepare yourself a Mexican style salad that can be prepared with grilled chicken, mixed green, black beans, corn, red onion with olive oil dressing.

Dinner: Brown rice with veggie and chicken stir-fry.

Snacks: Roasted red peppers with hummus.

FRIDAY:

Breakfast: Prepare a frittata with spinach along with peanut butter and sliced apple.

Lunch: Wheat bread sandwich with tuna salad.

Dinner: Brown rice with chicken curry and lentils.

Snacks: Half a bowl of roasted nuts.

SATURDAY:

Breakfast: Use strawberries to prepare overnight oats.

Lunch: Brown rice, pinto beans, and whole wheat tortillas as fish tacos.

Dinner: Cucumber and tomato salad, Whole wheat pita with chicken gyro.

Snacks: Blueberry smoothie.

SUNDAY:

Breakfast: Omelet with peppers and onions.

Lunch: Chili with ground turkey.

Dinner: Baked chicken with Greek seasoning, side salad, and roasted potatoes with the oven.

Snacks: Quinoa chips.

Drinking a glass of wine after dinner is within the guidelines when you follow the MIND diet.

The MIND diet is a hybrid of Mediterranean and DASH diets that help prevent dementia by consuming foods mentioned in this article. These foods reduce the oxidative stress on your body, thereby improving brain health. Some research shows positive outcomes on brain health with the MIND diet, but more research is needed to confirm brain function’s dietary effects. This is a perfect diet if you concentrate on the brain health issues that come with old age.