🥗 Brain Recipes
🏠Monday
Breakfast: Blueberry oatmeal with walnuts and flaxseed
Lunch: Grilled salmon bowl with quinoa and kale
Dinner: Lentil soup with olive oil and whole grain toast
Blueberries and flaxseed are rich in antioxidants and omega-3, which protect neurons. Salmon provides DHA, essential for brain connectivity. Lentils are high in folate and support cell repair.
Tuesday
Breakfast: Avocado toast with poached egg and chia seeds
Lunch: Chicken breast with roasted sweet potatoes and spinach
Dinner: Broccoli and tofu stir-fry with brown rice
Avocado and egg boost blood flow and memory. Sweet potatoes provide stable glucose. Spinach and broccoli are anti-inflammatory and rich in lutein and antioxidants.
Wednesday
Breakfast: Greek yogurt with mixed berries and almonds
Lunch: Tuna salad wrap with arugula and tomatoes
Dinner: Baked eggplant parmesan (low sodium)
Yogurt supports gut-brain connection. Berries and almonds fight oxidative stress. Tuna and arugula are rich in omega-3 and vitamin K.
Thursday
Breakfast: Smoothie with spinach, banana, oats, and flaxseed
Lunch: Turkey and hummus wrap with cucumber and red bell peppers
Dinner: Quinoa stuffed peppers with black beans and corn
This combo supports energy and mood regulation. Bananas and oats fuel the brain, and hummus provides good fats and plant protein. Peppers and beans are rich in fiber and folate.
Friday
Breakfast: Scrambled eggs with spinach and tomatoes
Lunch: Grilled mackerel with lentils and steamed broccoli
Dinner: Whole grain pasta with pesto, cherry tomatoes, and mushrooms
Eggs are high in choline for memory. Mackerel and lentils support neurofunction. Mushrooms and whole grains balance neurotransmitter activity.
Saturday
Breakfast: Chia pudding with almond milk, banana and dark chocolate
Lunch: Chickpea salad with olive oil, lemon, and herbs
Dinner: Baked cod with mashed cauliflower and sautéed kale
Chia and dark chocolate improve circulation and focus. Chickpeas are full of B vitamins. Cod and kale help protect cognitive function.
Sunday
Breakfast: Cottage cheese with blueberries and sunflower seeds
Lunch: Brown rice bowl with edamame, avocado, and seaweed
Dinner: Tomato and white bean stew with herbs
This day provides antioxidants, vitamin E, and magnesium—nutrients essential for cognitive longevity and neuroprotection.