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The MIND Diet Meal Plan is a Delicious Way to Boost Your Brain Health

Learn how to boost your brain health with a (gluten free) MIND Diet Meal Plan that’s not only nourishing and delicious, but simple and easy to follow as well!

How to Boost Your Brain Health with a {Delicious!} MIND Diet Meal Plan | Recipes + a FREE 3 DAY Healthy MIND Diet Meal Plan at EA Stewart, The Spicy RD

Scary stuff.–>Did you know that fluid intelligence, your ability to think quickly and recall information, peaks around 20 years of age, then starts slowly declining ?

Don’t fret though. There’s good news too! Because the MIND Diet, based on two popular diets, a Mediterranean diet + the DASH diet, has been shown to boost brain health and cognitive function, as well as reduce the risk of Alzheimer’s by up to 53%!

In addition, not only does a MIND Diet Meal Plan feature nourishing and delicious anti-inflammatory foods, many of which you may already be eating, it’s also simple and easy to follow.

What Can I Eat on a MIND Diet Meal Plan?

Seriously addictive greens! Spicy Kale and Swiss Chard Saute | Healthy recipes, gluten free, vegan, paleo, low FODMAP option

There are so many delicious foods you can eat on a MIND diet, including berries, whole grains, nuts, salmon, lentils, wine, and more!



  • Nuts. Eat 5 servings each week.
  • Beans & Legumes. Eat 3+ servings per week.
  • Poultry. Eat 2+ servings per week.
  • Berries. Eat 2+ servings per week.
  • Fish. Eat 1+ serving each week.


  • Sweets & Pastries. Eat less than 5 servings per week.
  • Butter & Margarine. Limit to less than 1 tablespoon per day.
  • Red Meat. Eat less than 4 servings per week.
  • Whole Fat Cheese. Limit to 1 serving or less per week.
  • Fried Fast Foods. Eat less than 1 serving per week.

See? Didn’t I tell you the MIND Diet is easy to follow?

Well, except for maybe the “limit whole fat cheese to 1 serving” & “eat less than 5 servings of sweets” per week part. Sigh…

But, don’t worry. There’s more good news!

You don’t have to follow a MIND Diet Meal Plan 100% to reap the brain health benefits, as research has found that by following the diet even partially, Alzheimer’s risk can be reduced by 35%.

So, although I am already working on cutting back my whole fat cheese intake to a {respectable} 3-4 times per week, I can feel good about enjoying a small sweet treat on a daily basis.

Baby steps ๐Ÿ™‚

Chocolate Chip No Bake Energy Bites | Low Carb, Gluten Free, Low FODMAP, with Vegan & Paleo options | Get the recipe, plus more healthy snacks at EA Stewart, The Spicy RD

Since my No Bake Chocolate Chip Energy Bites are made from almond flour and have only 4 grams of added sugar per serving, I’m pretty sure they’re allowed on a MIND Diet Meal Plan. Don’t you think??

Who started the MIND Diet?

The MIND Diet was developed by Martha Clare Morris, PhD and her colleagues at Rush University Medical Center. And, as I mentioned earlier, one of the most encouraging things about the diet, is that even if you don’t follow it 100%, you’re still going to reduce your risk of Alzheimers by up to 35%.

Up until recently, I had never heard of it before, but I had the pleasure of attending a nutrition talk by Maggie Moon, Registered Dietitian, and author of The MIND Diet. A Scientific Approach to Enhancing Brain Function and Helping Prevent Alzheimer’s and Dementia 

Maggie gave a wonderful presentation on the research behind the diet, along with practical tips for how to follow a MIND Diet Meal Plan. She also talked about all the different cuisines {Japanese, Korean, Chinese, Mexican, & so many more!} you can adapt to be MIND Diet friendly, which makes it appealing to all types of tastes.

If you are interested in learning more about the specifics of the diet, and would like to access MIND Diet friendly recipes, along with a MIND Diet scoring system, I highly recommend you check out her book. You can also get more information at Maggie’s website, Mind Diet Meals.

In the meantime, if you’re ready to give it a try, I’m happy to share this free 3 Day Gluten Free Mind Diet Meal Plan with you featuring some of my own delicious recipes for brain health. Enjoy!

How to Boost Your Brain Health with a {Delicious!} MIND Diet Meal Plan | Recipes + a FREE 3 DAY Healthy MIND Diet Meal Plan at EA Stewart, The Spicy RD

Get Started! FREE 3 Day MIND Diet Meal Plan



  • Breakfast: Green Eggs, No Ham + 1 Slice Whole Grain {gluten free if preferred} Toast + Melon
  • Lunch: Leftover Rainbow Rotisserie Chicken Salad {recipe above}
  • Snack: Banana Slices + Peanut Butter
  • Dinner: Crunchy Lentil Tacos + 1 Glass Wine {optional} + Apple slices w/ cinnamon


Let’s Chat! Had you heard of the MIND Diet before? Which of these foods are your favorites? Do you have any questions about the MIND Diet? Ask away!

If you enjoyed this post, please consider sharing. Thanks so much for your support!

15 thoughts on “The MIND Diet Meal Plan is a Delicious Way to Boost Your Brain Health”

    1. Hi John! Thanks so much for your comment/question. The MIND diet only mentions wine specifically, 5 ounces per day, as having a benefit to cognition and brain health. There are certainly other studies looking at alcohol on brain and overall health, and from everything I have read, as you mentioned, there are pros and cons. Overaall, from the research I have seen, moderate alcohol, defined as up to 2 drinks/day for men, and up to 1 drink per/day for women, may be safe for some, but not all-I certainly haven’t seen enough health benefits to suggest someone start drinking moderate amounts if they currently don’t drink.

  1. I LOVE this post!! This topic is interesting to me. Maggie is actually going to be speaking about her research and book next month at the NACUFS Nutrition Summit that I’m organizing here on the USC campus!

  2. II’ve heard of the diet but not this book. I like that she covers including other cuisines as I tend to eat all over the globe if you know what I mean. The limit high fat is also the one I would find the hardest. I go through phases though and can go a few weeks without cheese and then all of a sudden it is one my mind and in my fridge! How does that happen?? NAyway, thanks for sharing this with us and including the yummy, pinnable links. I will start adding them to boards to try very soon!

    1. Ha! I think we are two peas in a pod when it comes to out cheese eating habits ๐Ÿ™‚ I do think it’s a good eye opener to know how much cheese I eat on a regular basis. I haven’t found it to be too hard to limit it to 3-4 times per week. Once a week might be a pretty big challenge though ๐Ÿ™‚

  3. I love this book! I actually bought it so early on preorder Maggie told me I had got my copy even before her lol! I loved this EA and am going to send to my mom and dad. They’ve been trying to implement more of the MIND diet given my Grandma’s condition and this will be a great addition to their progress. Thank. you!

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