In this chapter, you’ll learn how to put the MIND diet food recommendations into practice using a semi-structured meal plan. Meal plans are guides designed to help educate, inspire, and empower you to achieve your nutritional goals. They’re meant to help you develop a routine that includes planning and prepping your meals and snacks. The one I designed for this book will also introduce you to new foods and recipes and show you how to incorporate the MIND diet superfoods into your everyday life. As you go through the meal plan, remember that it takes time to create new habits, and even if you don’t follow it to the letter, you can still improve your overall health and reduce your risk of Alzheimer’s disease and dementia by up to 53 percent! By the time you complete the following 28-day meal plan, I hope you feel confident crafting your own daily and weekly meal plans in a way that is sustainable in the long term for you and your family.