F-factor diet plan for brain health
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Whole wheat bread
Quinoa
Brown rice
Oats
Chickpeas
Black beans
Lentils
Kale
Spinach
Broccoli
Bell peppers
Carrots
Blueberries
Strawberries
Oranges
Bananas
Salmon
Chicken breast
Eggs
Greek yogurt
Almonds
Walnuts
Chia seeds
Flaxseeds
Olive oil
Avocado
Turmeric
Garlic
Onions
Sweet potatoes
Dark chocolate
Pumpkin seeds
Diet plan overview
The F-factor diet plan for brain health focuses on nourishing your brain with fiber-rich foods. It supports overall wellness, including cognitive function.
This plan helps you maintain mental clarity and energy. It’s an easy way to boost brain health while enjoying delicious, nutritious meals.
Foods to eat
Omega-3 Rich Foods: Salmon, flaxseeds, and walnuts to support cognitive function.
Berries: Blueberries, strawberries, and blackberries that are high in antioxidants.
Leafy Greens: Spinach, kale, and Swiss chard to provide essential vitamins.
Whole Grains: Quinoa, barley, and oats for steady energy and fiber.
Lean Proteins: Chicken, turkey, and tofu to maintain brain health.
✅ Tip
Foods not to eat
Refined Sugars: Sugary snacks, desserts, and drinks that can cause energy spikes and crashes.
Trans Fats: Margarine, fried foods, and baked goods that can harm brain health.
Processed Foods: Packaged meals and snacks with additives and preservatives.
High-Sodium Foods: Processed meats and canned soups that can impact blood pressure and brain function.
Alcohol: Excessive consumption that can impair cognitive function.
Main benefits
The F-factor diet plan for brain health supports cognitive function with nutrient-dense, high-fiber foods. It helps maintain steady energy levels, promoting better focus and mental clarity. This plan also encourages the consumption of antioxidants, which can protect brain cells from damage.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
On the F-factor diet plan for brain health, buy in bulk to save on whole grains and nuts, which are essential for brain function. Choose seasonal vegetables and fruits to get more for your money. Meal planning and prepping can reduce food waste and ensure you have healthy options readily available. Incorporate affordable brain-boosting foods like flaxseeds and berries into your diet.
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Meal plan suggestion
Day 1
- Breakfast:Oats with blueberries and chia seeds
- Lunch:Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner:Grilled salmon with roasted sweet potatoes and broccoli
- Snack:Apple slices with almond butter
- Calories🔥: 1,500Fat💧: 45gCarbs🌾: 180gProtein🥩: 100g
Day 2
- Breakfast:Whole wheat bread with avocado and poached eggs
- Lunch:Lentil soup with carrots and kale
- Dinner:Baked chicken breast with brown rice and zucchini
- Snack:Orange and a handful of walnuts
- Calories🔥: 1,600Fat💧: 50gCarbs🌾: 170gProtein🥩: 110g
Day 3
- Breakfast:Smoothie with Greek yogurt, banana, and chia seeds
- Lunch:Chickpea salad with tomatoes, cucumbers, and olive oil
- Dinner:Grilled turkey breast with quinoa and roasted cauliflower
- Snack:Cottage cheese with blueberries
- Calories🔥: 1,550Fat💧: 48gCarbs🌾: 160gProtein🥩: 105g
Day 4
- Breakfast:Oats with strawberries and chia seeds
- Lunch:Spinach salad with grilled chicken, bell peppers, and olive oil
- Dinner:Baked salmon with brown rice and steamed broccoli
- Snack:Apple slices with almonds
- Calories🔥: 1,650Fat💧: 52gCarbs🌾: 175gProtein🥩: 115g
Day 5
- Breakfast:Whole wheat bread with avocado and poached eggs
- Lunch:Lentil soup with carrots and kale
- Dinner:Grilled chicken breast with roasted sweet potatoes and cauliflower
- Snack:Orange and a handful of walnuts
- Calories🔥: 1,600Fat💧: 50gCarbs🌾: 165gProtein🥩: 110g
Day 6
- Breakfast:Smoothie with Greek yogurt, blueberries, and flaxseeds
- Lunch:Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner:Baked salmon with brown rice and steamed broccoli
- Snack:Cottage cheese with strawberries
- Calories🔥: 1,570Fat💧: 48gCarbs🌾: 170gProtein: 108🥩:
Day 7
- Breakfast: Oats with bananas and chia seedsBreakfast:
- Lunch: Spinach salad with grilled turkey breast, tomatoes, and cucumbersLunch:
- Dinner: Grilled chicken breast with roasted sweet potatoes and broccoliDinner:
- Snack: Apple slices with almondsSnack:
- Calories: 1,580 Fat: 49g Carbs: 172g Protein: 110🔥:Calories💧: 1,580Fat🌾: 49gCarbs🥩: 172gProtein
Want to learn more?
⚠️ Keep in mind
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Listonic team
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