Recipes

Food for thought

Eat your way to a higher IQ with the brain foods meal plan

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.

How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
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

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
Tuesday
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 cup (240 g) steamed green beans
• 3 new potatoes, boiled
Snack

• ½ cup (120 g) fresh strawberries
Wednesday
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 cup (240 g) steamed broccoli
• ½ cup (120 g) brown rice
Thursday
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
Friday
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

Caesar salad
• ¼ head romaine lettuce, in pieces
• ½ cup (120 g) grape tomatoes
• 2 tbsp (30 mL) Caesar style dressing (preferably light)
Saturday
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

• 6 stalks asparagus, steamed

½ cup (125 mL) couscous

Snack

• ½ cup (125 mL) vanilla frozen yogurt with ½ cup (120 g) mixed berries
Sunday
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
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu

FILED UNDER: