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Photo: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
In the United States, about 1 in 10 people are living with diabetes, and1 in 9 people report experiencing cognitive decline (feeling that confusion or memory loss is happening more often).While these stats might be alarming, the good news is that there are steps we can take to improve both our cognitive health and our diabetes. Even better—there’s surprisingly quite a bit of overlap in the recommendations for protecting your noggin and improving your blood sugar levels. TheMIND diet, which is tailored to prevent and slow down cognitive decline, is essentially a blend of the ultra-healthyMediterraneanandDASHdiets, with a special focus onbrain-boosting foods, like berries, leafy greens, and healthy fats from nuts and fish. Similarly, the Mediterranean diet is often recommended for people with diabetes because it’s high in nutrients, likefiber, which play an important role in stabilizing blood sugar levels.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Read More:9 Things Experts Do Every Day for Better Brain Health
Strategies for a Sharp Brain and Healthy Blood Sugars:
Learn More:Best & Worst Foods for Brain Health, According to Dietitians
Foods to Focus on for Diabetes & Brain Health:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (403 calories, 25g carbohydrate)
A.M. Snack (228 calories, 19g carbohydrate)
Lunch (338 calories, 43g carbohydrate)
P.M. Snack (142 calories, 19g carbohydrate)
Dinner (405 calories, 26g carbohydrate)
Daily Totals:1,515 calories, 91g protein, 78g fat, 131g carbohydrate, 30g fiber, 1,647mg sodium
To make it 2,000 calories:Add 30 unsalted dry-roasted almonds to P.M. snack, plus add 1 servingGuacamole Chopped Saladto dinner.
Day 2
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
Breakfast (388 calories, 20g carbohydrate)
A.M. Snack (142 calories, 19g carbohydrate)
Lunch (469 calories, 40g carbohydrate)
P.M. Snack (74 calories, 18g carbohydrate)
Dinner (441 calories, 30g carbohydrate)
Daily Totals:1,514 calories, 92g protein, 75g fat, 127g carbohydrate, 30g fiber, 1,387mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, increase to 1 cup edamame in pods at A.M. snack, and add 1/4 cup unsalted roasted pumpkin seeds to P.M. snack.
Day 3
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (343 calories, 39g carbohydrate)
A.M. Snack (140 calories, 20g carbohydrate)
P.M. Snack (116 calories, 4g carbohydrate)
Dinner (432 calories, 41g carbohydrate)
Daily Totals:1,499 calories, 70g protein, 77g fat, 144g carbohydrate, 37g fiber, 1,257mg sodium
To make it 2,000 calories:Add 15 dried walnut halves to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 servingPineapple & Avocado Saladto dinner.
Day 4
A.M. Snack (169 calories, 4g carbohydrate)
P.M. Snack (62 calories, 15g carbohydrate)
Dinner (432 calories, 44g carbohydrate)
Daily Totals:1,475 calories, 85g protein, 68g fat, 143g carbohydrate, 38g fiber, 1,350mg sodium
To make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 servingCucumber & Avocado Saladto dinner.
Day 5
A.M. Snack (92 calories, 3g carbohydrate)
P.M. Snack (48 calories, 11g carbohydrate)
Dinner (510 calories, 29g carbohydrate)
Meal-Prep Tip:Reserve 2 servingsPesto Chicken Quinoa Bowlsto have for lunch on Days 6 and 7.
Daily Totals:1,507 calories, 84g protein, 92g fat, 102g carbohydrate, 30g fiber, 1,545mg sodium
To make it 2,000 calories:Increase to 30 almonds and add 1 large pear at A.M. snack, plus add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 6
Joy Howard
A.M. Snack (131 calories, 35g carbohydrate)
Lunch (327 calories, 15g carbohydrate)
P.M. Snack (100 calories, 9g carbohydrate)
Dinner (553 calories, 42g carbohydrate)
Daily Totals:1,499 calories, 72g protein, 89g fat, 121g carbohydrate, 30g fiber, 1,204mg sodium
To make it 2,000 calories:Add 20 unsalted dry-roasted almonds to A.M. snack, increase to 1 cup edamame in pods at P.M. snack, plus add 1 servingGuacamole Chopped Saladto dinner.
Day 7
A.M. Snack (208 calories, 19g carbohydrate)
Lunch (357 calories, 22g carbohydrate)
P.M. Snack (42 calories, 10g carbohydrate)
Dinner (514 calories, 38g carbohydrate)
Daily Totals:1,524 calories, 77g protein, 89g fat, 113g carbohydrate, 29g fiber, 1,929mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1/2 cup edamame in pods to P.M. snack, plus add 1/2 avocado, sliced, to the salad at dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
