6-Ingredient Dinners to Support Your Brain Health (Weekly Plan & Shopping List!)

Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up here to get a meal plan delivered to your inbox every Saturday!

Contrary to what you might think, a healthy and delicious weeknight dinner doesn’t require tons of ingredients, and this week’s plan is proof. Each dinner is made with six ingredients or less (not counting pantry staples like salt, pepper and oil) to keep prep simple. And as an added bonus, they all feature foods that support your brain health.

Your Meal Plan

As we age, our cognitive functions decline. And while we can’t completely prevent this, certain lifestyle and eating habits may help slow this process down. More specifically, what we eat may impact the structure and health of our brains. Research shows that foods rich in protein, fiber and antioxidants—particularly flavonols, polyphenols and omega-3 fatty acids—can support healthy aging and positively impact your brain health. 

Wednesday’s Salmon & Sweet Potato Grain Bowls are not only packed with antioxidants, but it’s a complete meal that’s made with only five ingredients. Sweet potatoes get their beautiful orange color from carotenoids, a potent type of antioxidant that helps tame inflammation in the body. Salmon is one of the best sources of omega-3s—perhaps most well-known for how they can support brain health. Served over farro, a whole grain with a nutty flavor that provides additional protein and fiber, makes this meal an extra-satisfying dinner.

Sunday: One-Pot Pasta with Tuna with sliced tomatoes, salt and pepper
Monday: Sheet-Pan Caprese Pizza
Tuesday: Chicken & White Bean Soup with whole-grain baguette
Wednesday: Salmon & Sweet Potato Grain Bowls 
Thursday: Creamy Chicken & Mushrooms with steamed broccoli
Friday: Lemon-Garlic Steak & Green Beans with whole-grain baguette

Something Sweet

If you’re a cheesecake lover like me, you’ve got to make this Lemon-Blueberry Cheesecake Chia Pudding. Tart lemon and sweet blueberries are a match made in heaven and balance the rich, creamy pudding perfectly. I love how these are assembled in individual dishes—I like to make them in mason jars so I can bring one to work for a sweet treat.

Get the Recipe: ​Lemon-Blueberry Cheesecake Chia Pudding

What’s Inspiring Me This Week

It may not come as a surprise to learn that food isn’t the only thing that impacts our brain health. Lifestyle factors like sleep quality, how much physical activity you get and whether you smoke or drink too much alcohol can all impact our cognitive function. And according to a recently published study in the BMJ Open Sport & Exercise Medicine Journal, three aerobic activities—golf, walking and Nordic walking—may even improve brain health by enhancing cognitive functions like processing speed and memory. If any of these activities are your jam, that’s great! And if not, don’t fret. Previous research has shown that any activity you like is better than having a sedentary lifestyle. 

Find Out More: These 3 Exercises May Improve Brain Health as You Age, According to New Research