Looking for a way to combine multiple brain-healthy ingredients into a meal that's simple to make, easy to travel with, and perfect for prepping ahead? A wrap is the perfect meal! Easily customizable for breakfast, lunch, or dinner, it's also simple to make brain-healthy by filling it with plenty of veggies and certain protein.

Learn how to craft your own wrap based on the MIND Diet recommendations, which focus on whole foods while limiting processed, high-fat, and sugary items. Studies show that the MIND Diet may reduce your risk of Alzheimer's by more than 50% and positively impact your blood sugar levels, weight, and more.^1,2

However, to truly experience the wonderful benefits of this diet, consistency is key. Wraps make it easy to begin your transition while still enjoying the foods you love, but in a more brain-healthy manner. Remember, it's not about doing a complete 180 with your diet, but about finding healthier swaps for the foods you already enjoy. By making small, manageable changes, you can gradually adopt the MIND Diet and support your brain health without feeling deprived.

Continue below and follow the steps outlined to create your own brain-healthy wrap.

How to Build a Brain-Healthy Wrap

Choose Your Wrap (choose one):

Provides omega 3’s, vitamin B3 & B12, and magnesium.

Jicama Wrap
Egg White Wrap
Whole Grain Tortilla
Lettuce Wrap
Nori Sheet
Rice Paper
Almond Flour Wrap

Choose Your Spread (optional):

Provides vitamin e and magnesium.

Pesto
Homemade Balsamic Dressing
Hummus
Homemade Tahini Dressing
Guacamole
Olive Tapenade
Salsa
Harissa
Chimichurri
Mustard

Choose Your Protein (choose one or more):

Provides vitamin D3, omega 3’s, magnesium, and vitamins B3 & B12.

Grilled or Ground Chicken
Marinated Tempeh
Sardines
Tuna
Turkey Breast
Smoked Salmon
Hard Boiled Eggs
Tofu
Chickpeas
Black, Pinto, or White Beans
Nut Butter (Almond, Cashew, or Peanut Butter)

Choose Your Vegetables (choose two or more):

Provides quercetin, catechins, magnesium, lutein and zeaxanthin, kaempferol, and l-theanine.

Radishes
Spinach
Arugula
Purple cabbage
Tomatoes
Avocado
Cucumber
Red Onion
Sprouts
Mushrooms
Beets
Broccoli
Eggplant
Jalapeños
Pickles
Green Onions
Fresh Herbs

Choose Any Extras (optional):

Provides quercetin, vitamin e, omega 3’s, magnesium, anthocyanins, and myricetin.

Apple Slices
Toasted Pine Nuts
Sliced Almonds
Walnuts
Pecans
Sunflower Seeds
Dried Cranberries
Roasted Garlic
Capers

Sample Brain Healthy Wraps to Inspire You

Chicken Pesto Wrap

Wrap: Whole Grain Tortilla
Spread: Pesto
Protein: Grilled chicken
Vegetables: Spinach, tomatoes, and red onion.
Extras: Roasted garlic and sliced almonds.

Lox Breakfast Wrap

Wrap: Egg white wrap
Spread: Olive tapenade
Protein: Smoked salmon
Vegetables: Arugula, red onion, sprouts, radish, tomatoes, cucumber, fresh dill, and green onion.
Extras: Capers.

California Turkey Wrap

Wrap: Jicama wrap
Spread: Mustard
Protein: Turkey breast
Vegetables: Spinach, avocado, tomatoes, pickles, and jalapeño.
Extras: Sunflower seeds.

Chicken or Tofu Lettuce Wraps

Wrap: Lettuce
Spread: Harissa
Protein: Ground chicken or tofu
Vegetables: Purple cabbage, cucumber, mushrooms, and green onions.
Extras: Sliced almonds

As you make progress with diet, our brain health supplement, RELEVATE can help fill any areas where your diet falls short. RELEVATE is designed upon the framework of the Mediterranean and MIND diets, and includes 17 nutrients from these diets to help in keeping your brain sharp and strong for your lifetime. Learn more about RELEVATE here.

References

Morris, Martha Clare et al. “MIND diet slows cognitive decline with aging.” Alzheimer's & dementia : the journal of the Alzheimer's Association vol. 11,9 (2015): 1015-22. doi:10.1016/j.jalz.2015.04.011
Song Y, Chang Z, Song C, Cui K, Shi B, Zhang R, Dong Q, Dou K. Association Between MIND Diet Adherence and Mortality: Insights from Diabetic and Non-Diabetic Cohorts. Nutr Diabetes. 2023 Oct 10;13(1):18. doi: 10.1038/s41387-023-00247-1. PMID: 37816701; PMCID: PMC10564876.

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