Meal Prep for Brain Support

In our fast-paced lives, maintaining mental sharpness is crucial for optimal productivity and overall wellbeing. This guide is all about making meals that keep you energised and thinking clearly throughout the week… 

Let's talk about some foods that boost brain function, and then figure out how to include them in your meal prep routine.

Healthy fats play an important role in brain development and function and enhance memory and learning. Animal-based sources include salmon, sardines, mackerel, anchovies, trout, mussels and pasture-raised eggs. Examples of plant-based sources are chia seeds, flax seeds, hemp seeds, sunflower seeds, avocado, walnuts, seaweed, edamame beans, kidney beans, olives and olive oil. 

Foods rich in antioxidants protect the brain from oxidative stress and neurodegeneration. Good sources include berries, onions, beets, herbs and dark chocolate. 

Whole grains provide a steady supply of energy and improve brain function, contributing to mental sharpness. Good sources of whole grains include quinoa, barley, brown rice, oats, whole wheat pasta and whole wheat bread.

Green leafy vegetables are rich in nutrients that enhance brain function and reduce the risk of cognitive impairment. These include spinach, kale, broccoli, celery, cabbage and Brussels sprouts.

Choline is an important nutrient for mood regulation, memory and thinking. Animal-based sources of choline include eggs, organ meats, beef, chicken and fish whilst plant-based sources include broccoli, cauliflower, cabbage, sunflower seeds, beans, chickpeas, lentils, green peas and mushrooms.

Bone Broth is packed with amino acids and minerals that support brain functions such as memory, mental clarity and mood regulation.

For breakfast, overnight oats with chia seeds provide a good foundation. Start by combining rolled oats, chia seeds and your choice of milk and sweetener. In the morning, top with mixed seeds such as flaxseeds, hemp seeds or sunflower seeds, along with walnuts and fresh berries. 

Another convenient breakfast option is batch-cooking spinach or broccoli, onion, egg and herb muffin cups. Simply whisk together the eggs, chopped spinach or broccoli, diced onion, fresh herbs like parsley or dill, and a sprinkle of cheese if desired. Pour the mixture into muffin cups and bake until set. Store them in the refrigerator or freezer, and reheat as needed for a quick and nutritious breakfast.

Additionally, pre-made smoothie mixes offer a convenient way to start your day. Prepare individual packets containing a mixture of frozen berries, baby spinach, avocado and your choice of seeds or seed powders. When you're ready for a smoothie, simply empty the contents of a packet into a blender, add liquid and blend until smooth.

Batch-cook hard-boiled eggs to have on hand as a convenient snack or protein-rich addition to other meals. Prep date balls made with a blend of dates, nuts and seeds for a satisfying treat or chop up veggie sticks and pair them with nut butters or hummus as snacks.

To streamline lunches and dinners, prep ingredients for nutritious bowls by pre-cooking grains, beans, vegetables and proteins. Chop fresh produce and assemble for effortless meals throughout the week.

Incorporate one-pot meals or slow cooker recipes into your routine by prepping the raw ingredients in advance, combining them, and storing them in Ziplock bags in the freezer. Simply add to a pot or slow cooker when needed and enjoy a wholesome meal with minimal effort on busy weeknights. 

With these strategies in place, we can enhance productivity, creativity and overall well-being, ensuring that we thrive in every aspect of our lives.