Metabolic and Brain Healthy One-Day Meal Plan: MIND Diet

Metabolic health factors such as obesity, poor diet, physical inactivity, social isolation, and depression are interconnected contributors to neurodegenerative diseases. Your diet plays a pivotal role in mitigating these risks, and adherence to the Mediterranean and MIND diets can halve your risk when strictly followed.1  Good nutrition is integral to improving metabolic health, and the MIND diet, rich in fresh fruits, vegetables, fish, and olive oil, boast anti-inflammatory molecules, combating oxidative stress in the brain, including flavonols like quercetin, omega-3 oils, resveratrol or pterostilbene, and various plant-based polyphenols found in tea, fruits, and vegetables.2  Embracing such dietary patterns offers a promising approach to reducing the risk of neurodegenerative diseases while benefiting metabolic health. 

How can we practically apply the principles of these diets to promote better metabolic health and lifelong brain health? 

The idea of a sudden, comprehensive dietary transformation might feel overwhelming. However, the secret lies in making small, manageable changes that seamlessly fit into our daily eating routines.  Through these gradual steps, we can cultivate a sustainable approach, gradually improving our diet and nurturing long-term benefits for both brain and metabolic health. 

Eat the Rainbow for Better Brain and Metabolic Health 

Here are a few core foods from the MIND diet you can aim to include on your plate every day:

  • Berries: Rich in flavonols like anthocyanins, berries can be a delightful topping for your oatmeal or enjoyed on their own as a tasty snack. 
  • Tea: Packed with catechins, l-theanine, and plant-based polyphenols, swap out sugary juices and sodas for a refreshing cup of tea throughout the day. 
  • Leafy Greens: Nutrient-rich greens containing lutein, zeaxanthin, and kaempferol are easy to incorporate into your routine—blend them into smoothies, add to sandwiches, or enjoy as a side salad. 
  • Nuts: Keep a variety of nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds on hand for a convenient and brain-boosting snack that's perfect for munching on the go. 
  • Olive Oil: A Mediterranean diet essential, olive oil is rich in polyphenols.  Make a simple swap in your kitchen by using olive oil for the majority of your low-heat cooking, or get creative by incorporating it into delicious homemade dressings. 

Ready to take steps to improving both your brain and metabolic health by indulging in nutrient-rich foods?  Dive into the sample one-day menu below, crafted as a starting point to exemplify adherence to the MIND diet for a day.  Customize your choices by substituting snacks or meals with options listed, helping fill your plate with a comprehensive intake of nutrients beneficial for both brain and metabolic nourishment. 

Sample One-Day Meal Plan for Metabolic and Brain Healthy Eating:  

Breakfast: Coffee, date, banana, and almond butter smoothie.  

Almond butter is a rich source of omega-3s, while the smoothie's overall blend of ingredients provides a good dose of fiber, promoting digestive health and supporting sustained energy levels.  

Snack: Lemon, blueberry, and chia seed power balls.  

The blueberries contribute flavonoids, powerful antioxidants known to help brain function and protect against oxidative stress, meanwhile, the chia seeds provide a magnesium boost. 

Lunch: An Italian inspired salad jar with a creamy balsamic dressing. 

The vibrant greens in this salad are packed with lutein and zeaxanthin, while other vegetables add quercetin, overall supporting healthy cognitive function and promoting better weight.  

Snack: A handful of mixed nuts like cashews, almonds and walnuts.  

Nuts are packed with vitamin E and magnesium, where vitamin E aids in cognitive function, while magnesium plays a pivotal role in metabolic processes.  

Dinner: One pot of white fish with basmati rice.  

This dish is rich in omega-3s, thanks to the fish it contains. Additionally, the olives used are packed with polyphenols, offering strong antioxidant properties that support both metabolic and brain health. 

Keep in mind that each step you take toward adopting a brain-healthy diet propels you closer to improved brain and metabolic health.  Start by implementing small changes, gradually expanding as you become more comfortable.  Every effort you invest contributes not only to the noticeable improvements of your brain health, like memory and mood, but also to improved metabolic health factors, like weight and blood sugar levels. 

To help your dietary journey consider incorporating RELEVATE into your routine.  Crafted with the principles of the Mediterranean and MIND diets, RELEVATE is built on evidence from long-term studies of these brain strengthening diets that are linked to significantly reduced risk of age-related neurodegenerative disease (over 50% reduced risk of Alzheimer’s).1  Learn more about RELEVATE by visiting here.  You may want to consider a supplement like this if you want to close important gaps and reinforce your metabolic and cognitive health with neuroprotective nutrition.   

For additional guidance on managing your metabolic health, with helpful guides, recipes, and more, download our FREE E-Guide “Metabolic Health Reset” by visiting here.


  1. Morris, M. C., Tangney, C. C., Wang, Y., et al., MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer’s and Dement., 2015, 11, 1007–1014.
  2. Mohammadpour, S., Ghorbaninejad, P., Janbozorgi, N. et al. Associations between adherence to MIND diet and metabolic syndrome and general and abdominal obesity: a cross-sectional study. Diabetol Metab Syndr 12, 101 (2020).


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