The Geriatric Dietitian

Sample MIND Diet 7 Day Meal Plan

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Egg whites, 2
Fruit smoothie 1/2 cup Quinoa
tsp olive oil
1 whole grain with banana, overnight oats Avocado toast on breakfast bowl
1/2 cup oatmeal with 1/2 3 oz turkey
Breakfast protein pancake kale, Greek with 1/2 cup 1 slice whole grain 1/2 cup
cup strawberries sausage
with light syrup yogurt, and blueberries and bread quinoa, 1 tsp
1 piece whole
honey 1/3 cup cashews olive oil
grain toast
Multigrain Multigrain
1/2 cup oatmeal 3 oz tuna salad
Greek yogurt with 1/3 cup 1/2 pita with crackers (1 Cottage cheese crackers (1
Snack with 1/2 cup and 1/2 cup
shaved almonds hummus dip serving) and and peaches serving) and
strawberries sliced cucumber
bean dip bean dip
Fiesta salad bowl
3 oz grilled chicken, 1/2 Mushroom tacos 1 whole grain flat Vegetable patty
Arugula and beet
cup quinoa, 1/2 cup 1/2 cup pinto bread pizza with burger
Large loaded Bowl of lentil salad with grilled
black beans, bell beans, 1/2 1/2 cup 1 cup
baked potato soup chicken
Lunch peppers, corn, red cup brown vegetables and romaine,
with 1 cup kale 1/2 cup 1/2 cup
onion, cilantro, rice, 1/2 cup 1/2 cup cooked tomato,
side salad quinoa quinoa
tomatoes, avocado romaine, spinach, 1 tsp onion, 1 tsp
1 tsp olive oil
Drizzle with 1 tsp olive pico de gallo olive oil olive oil
oil and lemon juice
Banana drizzled
1/2 cup
Sliced apples with 1 TBSP with 2 TBSP Guacamole and Nut and protein Guacamole and 1 oz walnuts
Snack unsalted trail
of almond butter peanut butter veggie chips bar veggie chips 1 medium plum
mix
and cinnamon
Shrimp
Chicken skewers
Chicken tacos 1/2 cup whole
3 oz ground Turkey cobb Brussels Ground turkey
1/2 cup grain pasta
turkey, 2 tsp salad sprouts, 1/2 lettuce wraps
3 oz salmon with 1/2 cup corn Olives, 1/2
olive oil 1/2 cup cup black 3 oz ground
Dinner brown rice, 1/2 cup 1/2 cup cup tomato,
Mashed brown rice, 2 bean salsa, 1/2 turkey, 1/2
broccoli, 1 tsp olive oil black beans 1/2 cup
potatoes, 1/2 tsp olive oil cup brown cup brown
1 corn steamed
cup green beans vinaigrette rice side, 1 tsp rice
tortilla spinach, 1 tsp
olive oil
olive oil
Smoothie:
1/2 cup frozen
raspberries, 1 oz Strawberries Carrot sticks Sliced pear with Sorbet with 1/2 cup sliced
Apple with 2 TBSP
Snack walnuts, 1/2 cup with non-fat with 1 TBSP pecans and pistachio bell peppers
peanut butter
spinach, 1 scoop whipped cream almond butter nutmeg topping with guacamole
protein powder
Water and ice cubes