Reviewed by Registered Dietitian Jessica Ball, M.S., RD
Recipe photos by Robby Lozano, Jen Causey, Stacy K. Allen. Design by EatingWell.
About This Meal Plan:
This 7-day meal plan is tailored to provide 1,800 calories per day, with options for both 1,500 and 2,000 calories. Each day offers a minimum of 70 grams of protein and 30 grams of fiber to promote healthy digestion and sustained energy levels. The plan is in line with the MIND diet principles, limiting sodium intake to 1,500 milligrams per day and saturated fat to 14 grams per day. The MIND diet, an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines elements of the Mediterranean and DASH diets. Both diets emphasize a high consumption of vegetables, fruits, fish, healthy fats, legumes, and whole grains, which have been linked to improved cognitive function as we age. With various calorie levels and meal-prep suggestions included, this nutritious eating plan is suitable for most individuals. Give it a try—your brain will appreciate it.
Related: 6 Essential Foods for Better Brain Health, Recommended by a Dietitian
**Week 1 Prep Tips:**
– Prepare a double batch of Overnight Oats with Chia Seeds for breakfast on days 2 to 5.
– Make Vegan Superfood Grain Bowls for lunches on days 2 to 5.
– Create Anti-Inflammatory Energy Balls for snacks throughout the week.
**Day 1:**
Breakfast (295 calories)
– Spinach & Egg Scramble with Raspberries
A.M. Snack (122 calories)
– White Bean–Stuffed Mini Bell Peppers
Lunch (455 calories)
– White Bean & Veggie Salad
– 1 medium apple
P.M. Snack (322 calories)
– Non plain strained Greek-style yogurt
– No-Added-Sugar Chia Seed Jam
– Raspberries
– Chopped walnuts
Dinner (415 calories)
– Walnut-Rosemary Crusted Salmon
– Anti-Inflammatory Sheet-Pan Roasted Veggies
Evening Snack (206 calories)
– Dry-roasted unsalted almonds
Daily Totals: 1,816 calories, 100g fat, 14g saturated fat, 96g protein, 154g carbohydrate, 46g fiber, 1,429mg sodium.
Adjustments:
– For 1,500 calories: Skip the P.M. snack.
– For 2,000 calories: Add almond butter to the apple at lunch.
**Day 2:**
Breakfast (390 calories)
– Overnight Oats with Chia Seeds
A.M. Snack (203 calories)
– Anti-Inflammatory Energy Balls
Lunch (381 calories)
– Vegan Superfood Grain Bow
Day 3
Breakfast (390 calories)
1 serving Cauliflower Steaks with Almond Pesto & Butter Beans
A.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Daily Totals: 1,806 calories, 95g fat, 12g saturated fat, 87g protein, 170g carbohydrate, 42g fiber, 1,306mg sodium.
To make it 1,500 calories: Reduce yogurt to ½ cup at P.M. snack and skip the evening snack.
To make it 2,000 calories: Add Berry-Mint Kefir Smoothie to breakfast and increase walnuts to 2 Tbsp. at P.M. snack.
Day 4
Breakfast (390 calories)
1 serving Overnight Oats with Chia Seeds
A.M. Snack (203 calories)
1 serving Anti-Inflammatory Energy Balls
Lunch (381 calories)
1 serving Vegan Superfood Grain Bowls
P.M. Snack (219 calories)
1 serving Cottage Cheese Snack Jar
Dinner (398 calories)
1 serving Creamy Pesto Shrimp with Gnocchi & Peas
Evening Snack (218 calories)
¼ cup dry-roasted unsalted shelled pistachios
½ cup blueberries
Daily Totals: 1,809 calories, 81g fat, 12g saturated fat, 78g protein, 203g carbohydrate, 38g fiber, 1,717mg sodium.
To make it 1,500 calories: Swap P.M. snack for 1 large pear and skip the evening snack.
To make it 2,000 calories: Add Berry-Mint Kefir Smoothie to breakfast and include 1 medium orange at lunch.
Day 5
Breakfast (390 calories)
1 serving Overnight Oats with Chia Seeds
A.M. Snack (203 calories)
1 serving Anti-Inflammatory Energy Balls
Lunch (381 calories)
1 serving Vegan Superfood Grain Bowls
P.M. Snack (241 calories)
¼ cup dry-roasted unsalted almonds
1 clementine
Dinner (500 calories)
1 serving Roasted Cabbage Caesar Salad with Chicken
Evening Snack (95 calories)
1 medium apple
Daily Totals: 1,805 calories, 98g fat, 14g saturated fat, 89g protein, 175g carbohydrate, 43g fiber, 1,358mg sodium.
To make it 1,500 calories: Skip almonds at P.M. snack and evening snack.
To make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.
Day 6
Breakfast (295 calories)
1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (364 calories)
Day 1:
Breakfast (358 calories)
– 1 serving of Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (268 calories)
– 1 serving of No-Added-Sugar Cherry Crumble
Lunch (455 calories)
– 1 serving of White Bean & Veggie Salad
– 1 medium apple
P.M. Snack (219 calories)
– 1 serving of Cottage Cheese Snack Jar
Dinner (417 calories)
– 1 serving of Za’atar-Roasted Chicken with Chickpeas
Evening Snack (62 calories)
– 1 medium orange
Daily Totals: 1,779 calories, 74g fat, 12g saturated fat, 79g protein, 221g carbohydrate, 50g fiber, 1,309mg sodium.
To make it 1,500 calories: Omit the A.M. snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 2:
Breakfast (346 calories)
– 1 serving of Apple-Pomegranate Overnight Oats
A.M. Snack (268 calories)
– 1 serving of No-Added-Sugar Cherry Crumble
Lunch (399 calories)
– 1 serving of Spicy Slaw Bowls with Shrimp & Edamame
– 1 clementine
P.M. Snack (130 calories)
– 1 serving of Tzatziki Cucumber Slices
Dinner (450 calories)
– 1 serving of One-Skillet Garlicky Salmon & Broccoli
– ½ cup cooked brown rice
Evening Snack (193 calories)
– 1 medium apple
– 1 Tbsp. almond butter
Daily Totals: 1,786 calories, 71g fat, 14g saturated fat, 95g protein, 207g carbohydrate, 36g fiber, 1,500mg sodium.
To make it 1,500 calories: Omit the A.M. snack.
To make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase almond butter in the evening snack.
Day 3:
Breakfast (391 calories)
– 1 serving of Apple-Pomegranate Overnight Oats
– ½ cup nonfat plain kefir
A.M. Snack (130 calories)
– 1 serving of Tzatziki Cucumber Slices
Lunch (399 calories)
– 1 serving of Spicy Slaw Bowls with Shrimp & Edamame
– 1 clementine
P.M. Snack (219 calories)
– 1 serving of Cottage Cheese Snack Jar
Dinner (550 calories)
–
**Day 14**
**Breakfast**
– Anti-Inflammatory Lemon-Blueberry Smoothie (358 calories)
**A.M. Snack**
– 1 medium apple (95 calories)
**Lunch**
– Chopped Power Salad with Chicken, 1 serving (501 calories)
– ½ cup blueberries
**P.M. Snack**
– Non plain strained Greek-style yogurt, 1 cup
– No-Added-Sugar Chia Seed Jam, 1 serving
– ½ cup raspberries
– 2 Tbsp. chopped walnuts (274 calories)
**Dinner**
– Roasted Butternut Squash Hummus Bowl, 1 serving (578 calories)
**Daily Totals**: 1,806 calories, 86g fat, 14g saturated fat, 101g protein, 178g carbohydrate, 38g fiber, 1,484mg sodium.
*To Make it 1,500 calories:* Change A.M. snack to 1 medium orange and omit P.M. snack.
—
**Week 3**
**Prep Ahead Tips**
– Prepare Shredded Wheat with Raisins & Walnuts for breakfast throughout the week.
– Make Chicken Fajita Soup for lunches on days 16 through 19.
– Prepare Blueberry-Lemon Energy Balls for snacks during the week.
**Day 15**
**Breakfast**
– Shredded Wheat with Raisins & Walnuts, 1 serving (584 calories)
**A.M. Snack**
– ¼ cup dry-roasted unsalted shelled pistachios (176 calories)
**Lunch**
– White Bean & Veggie Salad, 1 serving (422 calories)
– 1 medium orange
**P.M. Snack**
– Nonfat plain strained Greek-style yogurt, 1 cup
– No-Added-Sugar Chia Seed Jam, 1 serving
– ½ cup raspberries
– 1 Tbsp. chopped walnuts (227 calories)
**Dinner**
– Sheet-Pan Honey Mustard Salmon & Vegetables, 1 serving (406 calories)
**Daily Totals**: 1,815 calories, 98g fat, 13g saturated fat, 95g protein, 162g carbohydrate, 41g fiber, 1,104mg sodium.
*To Make it 1,500 calories:* Omit the orange at lunch and the P.M. snack.
Almonds make for a great evening snack.
Day 18:
Breakfast:
– 1 cup Greek-style yogurt
– No-Added-Sugar Chia Seed Jam
– Raspberries
– Chopped walnuts
A.M. Snack:
– Blueberry-Lemon Energy Balls
Lunch:
– Chicken Fajita Soup
– Medium apple
P.M. Snack:
– Large pear
Dinner:
– High-Protein Penne with Ground Turkey & Mushrooms
Daily Totals:
– 1,823 calories
– 74g fat
– 14g saturated fat
– 109g protein
– 213g carbohydrate
– 42g fiber
– 1,377mg sodium
To make it 1,500 calories, omit the A.M. and P.M. snack.
To make it 2,000 calories, add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 19:
Breakfast:
– Same as Day 18
A.M. Snack:
– Same as Day 18
Lunch:
– Same as Day 18
P.M. Snack:
– Cottage Cheese Snack Jar with Fruit
Dinner:
– Charred Shrimp, Pesto & Quinoa Bowls
Evening Snack:
– Medium banana
Daily Totals:
– 1,822 calories
– 78g fat
– 12g saturated fat
– 112g protein
– 188g carbohydrate
– 40g fiber
– 1,217mg sodium
To make it 1,500 calories, omit the P.M. and evening snack.
To make it 2,000 calories, add 2 Tbsp. almond butter to the evening snack.
Day 20:
Breakfast:
– Shredded Wheat with Raisins & Walnuts
A.M. Snack:
– Blueberry-Lemon Energy Balls
Lunch:
– Tuna Salad Lettuce Wraps
– Medium banana
P.M. Snack:
– Cottage Cheese Snack Jar with Fruit
Dinner:
– Pistachio-Crusted Halibut
– Roasted Cauliflower with Tahini-Yogurt Sauce
Evening Snack:
– Sliced strawberries
Daily Totals:
– 1,817 calories
– 89g fat
– 13g saturated fat
– 101g protein
– 174g carbohydrate
– 30g fiber
– 1,225mg sodium
To make it 1,500 calories, change breakfast to Spinach & Egg Scramble with Raspberries.
To make it 2,000 calories, add ¼ cup dry-roasted unsalted shelled pistachios to the evening snack.
Day 21
Evening snack.
To achieve a 2,000-calorie diet, you can make the following adjustments: Add 1 slice of whole-wheat bread with 1 tablespoon of almond butter to breakfast and increase the A.M. snack to ½ cup of blueberries.
Day 23:
Breakfast (407 calories)
1 serving of Pumpkin-Date Overnight Oats
1 cup of nonfat plain kefir
A.M. Snack (206 calories)
¼ cup of dry-roasted unsalted almonds
Lunch (418 calories)
1 serving of Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (215 calories)
1 serving of Cottage Cheese Snack Jar with Fruit
Dinner (454 calories)
1 serving of 5-Ingredient Roasted Lemon Chicken & Vegetables
½ cup of cooked quinoa
Evening Snack (105 calories)
1 medium banana
Daily Totals: 1,806 calories, 79g fat, 12g saturated fat, 90g protein, 200g carbohydrate, 40g fiber, 1,373mg sodium.
To adjust to a 1,500-calorie diet: Omit A.M. snack and evening snack.
To increase to a 2,000-calorie diet: Add 2 tablespoons of almond butter to the evening snack.
Day 24:
Breakfast (317 calories)
1 serving of Pumpkin-Date Overnight Oats
A.M. Snack (260 calories)
1 serving of Apple Pie Energy Balls
Lunch (418 calories)
1 serving of Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (206 calories)
¼ cup of dry-roasted unsalted almonds
Dinner (471 calories)
1 serving of One-Pot Lentil & Vegetable Soup with Parmesan
1 serving of Cacio e Pepe Kale Salad
Evening Snack (135 calories)
½ cup of edamame, in pods
1 clementine
Daily Totals: 1,807 calories, 90g fat, 14g saturated fat, 70g protein, 199g carbohydrate, 50g fiber, 1,499mg sodium.
To adjust to a 1,500-calorie diet: Omit P.M. snack and the edamame in the evening snack.
To increase to a 2,000-calorie diet: Add 1 cup of nonfat plain kefir to breakfast and increase to 1 cup of edamame in pods for the evening snack.
Day 25:
Breakfast (317 calories)
1 serving of Pumpkin-Date Overnight Oats
A.M. Snack (260 calories)
1 serving of Apple Pie Energy Balls
Lunch (418 calories)
1 serving of Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (206 calories)
¼ cup of dry-roasted unsalted almonds
Dinner (470 calories)
1 serving of
Day 28
Breakfast (470 calories)
– 1 cup strained Greek-style yogurt
– 1 serving No-Added-Sugar Chia Seed Jam
– ½ cup raspberries
– ¼ cup chopped walnuts
Lunch (352 calories)
– 1 serving 20-Minute White Bean Soup
– 1 medium apple
P.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (578 calories)
– 1 serving Sesame-Crusted Tuna Rice Bowls
Daily Totals: 1,781 calories, 82g fat, 13g saturated fat, 95g protein, 186g carbohydrate, 42g fiber, 1,407mg sodium.
For 1,500 calories:
– Omit A.M. snack.
For 2,000 calories (Add evening snack):
– Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Week 5
Day 29
Breakfast (358 calories)
– 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (352 calories)
– 1 serving 20-Minute White Bean Soup
– 1 medium apple
P.M. Snack (215 calories)
– 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (613 calories)
– 1 serving Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
Evening Snack (126 calories)
– ¾ cup nonfat plain strained Greek-style yogurt
– ½ cup sliced strawberries
Daily Totals: 1,794 calories, 63g fat, 12g saturated fat, 85g protein, 240g carbohydrate, 47g fiber, 1,369mg sodium.
For 1,500 calories:
– Omit P.M. snack and omit yogurt at the evening snack.
For 2,000 calories:
– Add 2 Tbsp. almond butter to the apple at lunch.
Day 30
Breakfast (470 calories)
– 1 cup strained Greek-style yogurt
– 1 serving No-Added-Sugar Chia Seed Jam
– ½ cup raspberries
– ¼ cup chopped walnuts
A.M. Snack (206 calories)
– ¼ cup dry-roasted unsalted almonds
Lunch (352 calories)
– 1 serving 20-Minute White Bean Soup
– 1 medium apple
P.M. Snack (215 calories)
– 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (502 calories)
– 1 serving Lemony-Garlic Pan-Seared Salmon
– 1 serving Cucumber-Blueberry Spinach Salad
Evening Snack (62 calories)
– 1 medium orange
The MIND diet comprises two main components: the Mediterranean diet and the DASH diet. These eating plans share a focus on vegetables, fruits, legumes, fish, healthy fats, and whole grains. While similar in many aspects, the DASH diet, which stands for Dietary Approaches to Stop Hypertension, places restrictions on saturated fat and sodium intake. To adhere to DASH guidelines for healthy blood pressure maintenance, sodium is limited to 1,500mg per day, and saturated fat is capped at 14 grams daily, with an increased limit of 20 grams on days that include fatty fish like salmon.
Each day’s meal plan in this diet includes an average of 91 grams of protein and 41 grams of fiber. Protein is crucial for aging individuals as it helps prevent muscle loss, supporting balance and reducing the risk of falls. Research indicates that a high-protein diet, particularly from plant-based sources, in midlife is associated with improved healthy aging outcomes. Fiber is another essential nutrient with numerous health benefits, such as managing blood sugar levels, promoting heart health, and supporting a healthy gut. Sources of fiber-rich foods include whole grains, legumes, fruits, and vegetables.
While the MIND diet is linked to enhanced cognitive function as individuals age, nutrition is just one aspect of overall well-being. Regular physical activity is crucial for healthy aging and reducing the risk of cognitive decline. Studies reveal that inactive adults are nearly twice as likely to experience cognitive decline compared to those who engage in regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking. Exercising outdoors has been associated with additional brain-boosting benefits.
Meal plans at EatingWell are meticulously crafted by registered dietitians to be both user-friendly and tasty. Each plan aligns with specific health conditions or lifestyle goals and is verified for accuracy using the ESHA Food Processor nutrition database. Since nutritional requirements vary from person to person, it’s suggested to use these plans as inspiration and customize them to suit individual needs. Previously offered 1,200-calorie meal plans have been discontinued as the 2020-2025 Dietary Guidelines for Americans advise against such low-calorie intake due to its inadequacy for meeting essential nutritional needs and its unsustainability for long-term health and well-being.
