Plant-based foods are rich in vitamins, minerals, and fiber, which are beneficial for your overall health. Examples of plant-based foods I try to include:

• Green leafy vegetables (e.g., spinach, kale, collards)
• Other vegetables (e.g., carrots, broccoli, tomatoes)
• Nuts (e.g., almonds, walnuts, pistachios)
• Berries (e.g., blueberries, strawberries, raspberries)
• Beans (e.g., kidney beans, black beans, lentils)

Healthy fats, such as those found in fish and olive oil, are known to have anti-inflammatory properties that may help protect the brain. They include things such as:

• Fish (e.g., salmon, mackerel, sardines)
• Olive oil
• Avocado
• Nuts (e.g., almonds, walnuts)

Avoid foods high in saturated and trans fats, which have been linked to cognitive decline and an increased risk of dementia, stroke and heart disease. These foods are common in western diets and are the hardest for me to avoid personally, especially cheese, I love cheese.

• Red meat (e.g., beef, pork)
• Butter and margarine
• Cheese
• Pastries and sweets (e.g., cakes, cookies, candy)
• Fried foods (e.g., french fries, fried chicken)
• Fast food (e.g., hamburgers, hot dogs)

One of the easiest and highly beneficial changes is to switch to whole grains, which are high in fiber. As it turns out, working harder to digest your food can prevent heart disease. My go-to's are:

• Whole wheat bread
• Brown rice
• Oatmeal

Lean proteins are low in saturated fat and can decrease your risk of stroke and heart disease.

• Fish (e.g., salmon, mackerel, sardines)
• Poultry (e.g., chicken, turkey)
• Beans (e.g., kidney beans, black beans, lentils)

The MIND diet recommends choosing nutrient-dense foods, which are high in vitamins, minerals, and other important nutrients that are beneficial to development and maintence. Examples of nutrient-dense foods include:

• Leafy greens (e.g., spinach, kale)
• Other vegetables (e.g., carrots, broccoli, tomatoes)
• Fruits (e.g., berries, apples, oranges)

• Chicken breasts
• Tilapia fillets
• Lentils

• Mixed greens
• Cherry tomatoes
• Avocado
• Asparagus
• Sweet potatoes
• Mango
• Fresh fruit (such as berries, melon, or grapes)
• Bell peppers
• Onion
• Garlic
• Cilantro
• Lime

• Olive oil
• Balsamic vinegar
• Coconut milk
• Brown rice
• Whole grain crackers
• Quinoa
• Black beans
• Lemon pepper seasoning
• Curry powder
• Cajun seasoning
• Chili powder
• Cumin
• Paprika
• Chipotle powder

• Plain Greek yogurt

• Mixed Nuts
• Dried fruit (such as raisins or apricots)

• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, avocado, and olive oil vinaigrette
• Dinner: Baked lemon-pepper tilapia (optionally prepare for Tue and Wed) with roasted asparagus and sweet potatoes

• Lunch: Leftover tilapia and asparagus salad with mixed greens and balsamic vinaigrette
• Dinner: Chicken curry with coconut milk served with brown rice

• Lunch: Leftover grilled chicken (from Monday) and vegetable stir-fry with brown rice
• Dinner: Tilapia tacos with chipotle cream and brown rice and beans

• Lunch: Tilapia with mango salsa and fresh fruit
• Dinner: Cajun chicken fettucine with roasted vegetables

• Lunch: Lentil soup with a side of whole grain crackers
• Dinner: Blackened tilapia with avocado cilantro sauce and cilantro lime rice

• Lunch: Tilapia (from Fri) sandwich with chipotle lime sauce
• Dinner: Quinoa and black bean chile

• Lunch: Leftover grilled chicken with roasted vegetables
• Dinner: Grilled chicken and whole wheat vermicelli salad with vegetables