This is Week 1 of the 4-week Brain Health Meal Plan.
This meal plan has been built on the principles of the MIND diet, a dietary pattern that combines aspects of two very popular diets, the Mediterranean diet, and the Dietary Approaches to Stop Hypertension (DASH) diet.
The MIND diet combines foods from the Mediterranean and DASH diets that have been shown to benefit brain health, such as green leafy vegetables, berries, nuts and seeds, whole grains, legumes, fish, poultry, and olive oil.
Scientists believe that the Mind Diet works to protect brain health by reducing oxidative stress, inflammation, and the formation of beta-amyloid plaques in the body.
In addition to brain-nourishing foods, this meal plan includes meals and snacks that are quick and easy to prepare and also provide leftovers for days when motivation and energy levels are low, which can happen frequently during periods of low mood and high stress and anxiety.
Hi, I’m Autumn Lopez, a Nutritional Therapy Practitioner with over 20 years of experience in the health and wellness field. My journey began with a deep love for alternative therapies, which led me to become a licensed massage therapist. That experience sparked my lifelong curiosity and passion for understanding how truly remarkable and resilient our bodies are — and how they work hard every day to keep us not just surviving, but thriving.
As my interest in holistic health grew, I dove deeper into the world of nutrition and wellness. I became certified in Nutrition Response Testing (also known as muscle testing), a fascinating non-invasive technique that uses the body’s own neurological feedback to identify nutritional imbalances and guide personalized support. Muscle testing taps into the body’s innate intelligence, helping us uncover what’s interfering with optimal function — whether it’s food sensitivities, organ stress, or environmental toxins.
From there, I expanded my knowledge as a Holistic Nutrition and Wellness Coach, and eventually as a Nutritional Therapy Practitioner. This role has allowed me to blend everything I’ve learned to support my clients in achieving lasting wellness by focusing on nutrient-dense foods, quality sleep, balanced movement, and effective stress management — while also becoming mindful of hidden environmental toxins that can impact our health.
I’ve seen powerful changes in my own health by honoring the body with real food, high-quality supplements, and a whole-body approach — and I’m passionate about helping others do the same. I love walking alongside my clients, offering hope, education, and practical tools so they can not only take better care of themselves, but also inspire wellness in those around them.
