Looking to ace an exam, impress your boss or just solve that impossible Sudoku puzzle? Munch on a handful of walnuts! What you eat helps to fuel not only your body, but your brain, too. Eating a solid breakfast, healthy snacks and balanced meals that include sources of protein, carbohydrates and healthy fats will ensure that your brain gets a constant source of nutrients. The "brain food" nutrient most often referenced is omega-3 fatty acid (in particular, docosahexaenoic acid or DHA), which is also thought to prevent heart disease. Omega-3 fatty acids are found in cold-water fish (such as salmon, tuna or trout), walnuts, flaxseeds, and canola oil. Preliminary research also suggests that blueberries and strawberries have strong anti-oxidant properties that will help with short-term memory. To really keep your noggin in top form, make sure you also consume foods with B vitamins (including folate and B12), such as fruits, green veggies, milk, and eggs.
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Breakfast • 1 cup (250 mL) vanilla yogurt • ½ cup (125 mL) strawberries • 1 piece whole wheat toast • ½ tsp. (2 mL) raspberry jam |
Snack • ½ cup (120 g) walnut halves |
Lunch Whole wheat pita sandwich: • 1 whole wheat pita • ½ cup (125 mL) lettuce • 4-5 grape tomatoes • ½ tin (approx. 60 g.) tuna • ½ carrot, shredded • 1 cup (250 mL) skim milk |
Snack • 1 apple |
Dinner • 1 serving Artichoke frittata squares Arugula salad: • 1 cup (250 mL) arugula leaves • 6 sliced mushrooms • ½ sliced pear • 1 tbsp (15 mL) balsamic salad dressing |
Snack • ½ cup (125 mL) raspberry sorbet • ¼ cup (60 g) fresh blueberries |
Breakfast • 1 cup (250 mL) oatmeal • 1 tbsp. (15 mL) flaxseeds • ¼ cup (60 g) raisins • 1 cup (250 mL) orange juice |
Snack • 1 cup (250 mL) vanilla yogurt • ¼ cup (60 g.) blueberries |
Lunch • 1 serving of leftover Artichoke Frittata Square • 2 carrots, cut in sticks • 1 cup (250 mL) skim milk |
Snack • 2 clementines |
Dinner • 1 serving Grilled trout topped with tomatoes and basil • 1 cup (240 g) steamed green beans • 3 new potatoes, boiled |
Snack • ½ cup (120 g) fresh strawberries |
Breakfast • 1 ¼ cup (335 mL) Bone chiller |
Snack • 1 cup(240 g.) pumpkin seeds |
Lunch 1 salad nicoise wrap: • 1 whole wheat tortilla • ¼ cup (60 g.) lettuce • 5 steamed green beans (cut in thirds) • 1 hard boiled egg, sliced • ½ tin (60 g.) chopped tuna • 1 cup (250 mL) skim milk |
Snack • 1 apple |
Dinner • 1 serving Healthier fried chicken • 1 cup (240 g) steamed broccoli • ½ cup (120 g) brown rice |
Breakfast • ½ whole wheat bagel – toasted with 1 slice Swiss cheese • 1 cup (250 mL) orange juice • 1 cup (250 mL) tea |
Snack • 1 peach |
Lunch Hearty salad: • 1 cup (240 g) Boston lettuce • ½ cup (120 g) walnuts, toasted • 1 oz. cheddar cheese, cubed • ½ cup (120 g) red pepper, diced • ½ cup (120 g) dried cranberries • 1 whole wheat pita/quartered • 1 cup (250 mL) skim milk |
Snack • 2 pieces Apple-Stilton toasts |
Dinner • 1 serving Easy weekday chili • Green salad • 1 cup (240 g) Boston lettuce • 6-10 grape tomatoes • ½ cup (120 g) diced cucumber • ½ avocado |
Snack • 1 serving Jumbled berry parfait |
Breakfast • ½ cup (120 g) granola cereal • ½ cup (120 g) raspberries • 1 cup (250 mL) skim milk |
Snack • ½ apple with 2 tbsp (30 mL) Apple-Stilton topping |
Lunch Salmon sandwich • 2 slices whole wheat bread • 4 slices English cucumber • ¼ cup (60 g) lettuce • 2 radishes, sliced • ½ can salmon (approx. 60 g) • 1 tbsp. (15 mL) mayonnaise • 1 cup(250 mL) skim milk |
Snack • ½ cup (120 g) walnut halves, toasted |
Dinner • 1 serving Pasta with tuna and capers Caesar salad • ¼ head romaine lettuce, in pieces • ½ cup (120 g) grape tomatoes • 2 tbsp (30 mL) Caesar style dressing (preferably light) |
Breakfast • 3 pancakes • ½ cup (120 g) fresh (or frozen) blueberries • 1 cup (250 mL) skim milk |
Snack • ½ cup (120 g) roasted almonds |
Lunch Omelette with spinach and feta • 2 eggs • 2 tbsp (30 mL) milk • ½ cup (120 g) steamed spinach • ¼ cup (60 g) feta cheese, cubed |
Snack • 2 tbsp Apple-Stilton topping on 1/2 whole wheat pita |
Dinner • 1 serving Roasted oriental salmon with cucumber salsa • 6 stalks asparagus, steamed ½ cup (125 mL) couscous |
Snack • ½ cup (125 mL) vanilla frozen yogurt with ½ cup (120 g) mixed berries |
Breakfast • 1 cup (250 mL) skim milk |
Snack • 1 cup (250 mL) yogurt |
Lunch • 1 serving of leftover Roasted oriental salmon Green salad • 1 cup green or red leaf lettuce • ½ tomato, sliced • 3 mushrooms, sliced • ¼ cup (60 g) toasted walnuts • 2 tbsp (30 mL) balsamic dressing |
Snack • 1 peach |
Dinner • 1 serving Simple Asian chicken • ½ cup (120 g) brown rice, cooked • 1 bunch bok choy stir-fried with 1 tbsp sesame oil |
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