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Mushroom diet plan for brain health

Boost your cognitive function with the mushroom diet plan for brain health. This plan includes mushroom dishes packed with brain-boosting nutrients. Stay sharp and focused with meals that nourish your mind.

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Diet plan grocery list

  • Lion's mane mushrooms
  • Shiitake mushrooms
  • Spinach
  • Kale
  • Broccoli
  • Sweet potatoes
  • Brown rice
  • Quinoa
  • Salmon
  • Chicken breast
  • Eggs

  • Greek yogurt
  • Walnuts
  • Almonds
  • Blueberries
  • Raspberries
  • Strawberries
  • Oranges
  • Avocado
  • Olive oil
  • Flax seeds
  • Chia seeds

  • Sunflower seeds
  • Oatmeal
  • Dark chocolate
  • Garlic
  • Onions
  • Turmeric
  • Ginger
  • Green tea
  • Apples
  • Carrots
  • Bell peppers

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The mushroom diet plan for brain health includes meals designed to boost cognitive function. With brain-boosting nutrients found in mushrooms, this plan helps keep your mind sharp and focused.

Enjoy delicious dishes that support mental clarity and cognitive health. Nourish your brain with every bite.

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Foods to eat

  • Brain-Boosting Mushrooms: Lion's mane and shiitake for cognitive support.
  • Omega-3 Rich Foods: Fatty fish, chia seeds, and flaxseeds for brain health.
  • Whole Grains: Quinoa, brown rice, and whole oats for steady energy.
  • Leafy Greens: Spinach, kale, and Swiss chard for essential nutrients.
  • Healthy Fats: Avocado, nuts, and olive oil to support brain function.
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Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

Foods not to eat

  • Trans Fats: Avoid margarine, fast food, and other sources of trans fats.
  • Refined Sugars: Limit intake of sugary snacks and drinks.
  • Processed Foods: Minimize consumption of highly processed foods.
  • Excessive Alcohol: Limit alcohol as it can affect brain health.
  • High-Sodium Foods: Avoid salty snacks and processed meats.

Main benefits

The mushroom diet plan for brain health includes mushrooms known for their cognitive benefits. Varieties like lion’s mane are linked to improved memory and focus. This plan incorporates these brain-boosting mushrooms into delicious meals, supporting mental clarity and cognitive function through natural nutrition.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Buy lion’s mane mushrooms in bulk during discounts. Incorporate other brain-boosting foods like nuts and seeds, which can be bought in bulk for savings. Plan meals that focus on nutrient density rather than expensive specialty items. Look for recipes that use similar ingredients to streamline your grocery list.

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Meal Plan for Mushroom Diet Plan for Brain Health

Day 1

  • Breakfast: Oatmeal with blueberries, flax seeds, and walnuts
  • Lunch: Spinach and lion's mane mushroom salad with quinoa and avocado
  • Dinner: Grilled salmon with roasted sweet potatoes and broccoli
  • Snack: Apple slices with almond butter

Calories: 1600  Fat: 70g   Carbs: 140g   Protein: 120g

Day 2

  • Breakfast: Smoothie with spinach, strawberries, and Greek yogurt
  • Lunch: Kale and shiitake mushroom salad with quinoa and sunflower seeds
  • Dinner: Baked chicken breast with roasted carrots and brown rice
  • Snack: Orange slices with dark chocolate

Calories: 1650  Fat: 75g   Carbs: 145g   Protein: 125g

Day 3

  • Breakfast: Greek yogurt with blueberries, chia seeds, and honey
  • Lunch: Spinach and lion's mane mushroom salad with quinoa and avocado
  • Dinner: Grilled salmon with roasted sweet potatoes and broccoli
  • Snack: Apple slices with almond butter

Calories: 1600  Fat: 70g   Carbs: 140g   Protein: 120g

Day 4

  • Breakfast: Smoothie with spinach, strawberries, and Greek yogurt
  • Lunch: Kale and shiitake mushroom salad with quinoa and sunflower seeds
  • Dinner: Baked chicken breast with roasted carrots and brown rice
  • Snack: Orange slices with dark chocolate

Calories: 1650  Fat: 75g   Carbs: 145g   Protein: 125g

Day 5

  • Breakfast: Oatmeal with blueberries, flax seeds, and walnuts
  • Lunch: Spinach and lion's mane mushroom salad with quinoa and avocado
  • Dinner: Grilled salmon with roasted sweet potatoes and broccoli
  • Snack: Apple slices with almond butter

Calories: 1600  Fat: 70g   Carbs: 140g   Protein: 120g

Day 6

  • Breakfast: Smoothie with spinach, strawberries, and Greek yogurt
  • Lunch: Kale and shiitake mushroom salad with quinoa and sunflower seeds
  • Dinner: Baked chicken breast with roasted carrots and brown rice
  • Snack: Orange slices with dark chocolate

Calories: 1650  Fat: 75g   Carbs: 145g   Protein: 125g

Day 7

  • Breakfast: Greek yogurt with blueberries, chia seeds, and honey
  • Lunch: Spinach and lion's mane mushroom salad with quinoa and avocado
  • Dinner: Grilled salmon with roasted sweet potatoes and broccoli
  • Snack: Apple slices with almond butter

Calories: 1600  Fat: 70g   Carbs: 140g   Protein: 120g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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