🧠 MIND Diet – High-Protein Weekly Meal Plan

🍽️ Day 1

• Breakfast: Scrambled eggs with spinach and mushrooms, whole grain toast
  

• Lunch: Grilled chicken breast over kale salad with cherry tomatoes, cucumbers, olive oil dressing
  

• Snack: Greek yogurt with a handful of walnuts
  

• Dinner: Turkey chili (ground turkey + kidney beans + veggies) over brown rice
  

• Optional wine: 1 glass red wine

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🍽️ Day 2

• Breakfast: Oatmeal topped with almond butter, banana slices, and flax seeds
  

• Lunch: Tuna salad (canned tuna in olive oil, celery, red onion) on whole grain crackers, side of mixed greens
  

• Snack: Baby carrots with hummus
  

• Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa
  

• Optional wine: 1 glass

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🍽️ Day 3

• Breakfast: Cottage cheese with blueberries and sliced almonds
  

• Lunch: Turkey burger on whole grain bun with lettuce and tomato, side salad
  

• Snack: Handful of mixed nuts
  

• Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice (tofu sautéed in olive oil and garlic)
  

• Optional wine: 1 glass

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🍽️ Day 4

• Breakfast: Whole grain toast with avocado and a fried egg, side of strawberries
  

• Lunch: Lentil soup with side of kale salad and whole grain roll
  

• Snack: Greek yogurt with chia seeds
  

• Dinner: Grilled shrimp skewers with roasted sweet potatoes and green beans
  

• Optional wine: 1 glass
  

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🍽️ Day 5

• Breakfast: Smoothie with almond milk, spinach, blueberries, protein powder (plant-based or whey), and chia seeds
  

• Lunch: Chicken wrap (whole wheat tortilla, grilled chicken, hummus, arugula, red peppers)
  

• Snack: Apple slices with almond butter
  

• Dinner: Baked cod with farro and sautéed spinach
  

• Optional wine: 1 glass

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🍽️ Day 6

• Breakfast: Greek yogurt parfait with strawberries, walnuts, and granola
  

• Lunch: Black bean and quinoa bowl with avocado, tomatoes, corn, olive oil dressing
  

• Snack: Hard-boiled egg and a few almonds
  

• Dinner: Grilled salmon with asparagus and wild rice (only salmon meal of the week)
  

• Optional wine: 1 glass

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🍽️ Day 7

• Breakfast: Veggie omelet with onions, peppers, spinach, and feta, whole grain toast
  

• Lunch: Grilled turkey breast with roasted cauliflower and side salad
  

• Snack: Celery sticks with hummus
  

• Dinner: Tofu and vegetable curry with brown rice (made with olive oil and turmeric for brain health)
  

• Optional wine: 1 glass