Ready to start protecting your brain? Dig in! This 1700-calorie sample meal plan, developed by Beth Sumrell Ehrensberger, RD, incorporates the brain-boosting bites from How to Feed Your Brain, and includes enough calcium and other vitamins and minerals to help keep you healthy.
6 oz fat-free vanilla yogurt layered with ½ cup blackberries, 1 oz (14 halves) walnuts, and ¼ cup low-fat granola cereal. Serve with 1 cup decaf green tea.
2 cups spinach and mixed greens tossed with ¼ cup cucumber, ½ cup sliced strawberries, ½ cup diced, roasted chicken, and 1 oz blue cheese, topped with ¼ cup dry roasted edamame and 2 oz low fat balsamic vinaigrette. Serve with 1 whole-wheat roll and 1 decaf iced green tea.
6 Triscuits served with 1 oz. reduced-fat cheddar cheese and apple juice spritzer (1 cup apple juice mixed with ½ cup plain seltzer water).
3 oz grilled wild salmon, served with Moroccan couscous salad (mix 2 cups cooked couscous with 2 tsp olive oil, 1 tsp turmeric, 1/4 cup chopped apricots, 1/4 cup dried cranberries and ¼ cup sliced almonds; makes 4 servings) and 1 cup zucchini and carrots roasted in ½ tsp olive oil. Serve with water or decaf iced green tea.
Real hot chocolate (1 oz dark chocolate—with at least 70 percent cocoa content—melted into 1 cup skim milk)