The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) blends the best parts of the DASH and Mediterranean diets to protect brain health and lower the risk of Alzheimer’s. Its focus is simple: more leafy greens, vegetables, whole grains, beans, fish, poultry, olive oil, and nuts — while cutting back on red meat, fried foods, sweets, and excess butter.

Sheet pan meals are an effortless way to stick to these principles. One pan, minimal cleanup, maximum flavor.

Here are 20 delicious sheet pan meals you can rotate into your week while following the MIND diet.

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1. Lemon Herb Salmon with Asparagus

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, sliced
• 1 tsp dill, 1 tsp garlic powder

Instructions:

1. Preheat oven to 400°F.
2. Place salmon and asparagus on sheet pan, drizzle with oil, season, and top salmon with lemon.
3. Roast 15 minutes.

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2. Walnut-Crusted Trout with Green Beans

Ingredients:

• 4 trout fillets
• ½ cup walnuts, finely chopped
• 1 tbsp Dijon mustard
• 2 cups green beans
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Spread mustard over trout, coat with walnuts.
3. Arrange trout and beans on pan, drizzle with olive oil.
4. Bake 15 minutes.

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3. Chicken & Brussels Sprouts with Olive Oil

Ingredients:

• 1 lb chicken breast, cubed
• 3 cups Brussels sprouts, halved
• 2 tbsp olive oil
• 1 tsp thyme
• Pepper to taste

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and sprouts with olive oil and thyme.
3. Roast 22 minutes, stirring halfway.

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4. Sheet Pan Sardines with Roasted Veggies

Ingredients:

• 4 whole sardines (cleaned) or fillets
• 1 zucchini, sliced
• 1 red onion, wedges
• 1 tbsp olive oil
• 1 tsp oregano

Instructions:

1. Preheat oven to 400°F.
2. Place sardines and veggies on pan, drizzle oil and oregano.
3. Roast 20 minutes.

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5. MIND Diet Chicken Fajitas

Ingredients:

• 1 lb chicken breast strips
• 2 bell peppers, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp cumin, 1 tsp smoked paprika

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and veggies with oil and spices.
3. Roast 20 minutes. Serve with whole-grain tortillas.

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6. Salmon with Kale & Sweet Potatoes

Ingredients:

• 4 salmon fillets
• 2 sweet potatoes, cubed
• 3 cups kale leaves
• 2 tbsp olive oil
• 1 tsp rosemary

Instructions:

1. Preheat oven to 425°F.
2. Spread salmon, sweet potatoes, and kale on sheet pan.
3. Drizzle oil, season, and bake 20 minutes.

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7. Chickpea & Veggie Sheet Pan Bowl

Ingredients:

• 1 can chickpeas (low sodium, rinsed)
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 tbsp olive oil
• 1 tsp cumin

Instructions:

1. Preheat oven to 425°F.
2. Toss chickpeas and veggies with oil and cumin.
3. Roast 20 minutes. Serve over quinoa or farro.

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8. Chicken with Broccoli & Walnuts

Ingredients:

• 1 lb chicken thighs
• 3 cups broccoli
• ½ cup walnuts, chopped
• 2 tbsp olive oil
• 1 tsp garlic powder

Instructions:

1. Preheat oven to 400°F.
2. Spread chicken and broccoli, drizzle oil, season.
3. Roast 25 minutes, sprinkle walnuts before serving.

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9. Mediterranean Tuna & Veggie Bake

Ingredients:

• 4 tuna steaks (or thick fillets)
• 1 zucchini, sliced
• 1 red onion, sliced
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp oregano

Instructions:

1. Preheat oven to 400°F.
2. Place tuna and veggies on pan, drizzle with olive oil and oregano.
3. Roast 15 minutes.

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10. Mushroom & Chicken Sheet Pan Dinner

Ingredients:

• 1 lb chicken breast, cubed
• 3 cups mushrooms, sliced
• 2 tbsp olive oil
• 1 tsp thyme
• 1 garlic clove, minced

Instructions:

1. Preheat oven to 400°F.
2. Toss chicken and mushrooms with oil and seasonings.
3. Roast 22 minutes.

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11. Sheet Pan Shrimp & Broccoli

Ingredients:

• 1 lb shrimp
• 3 cups broccoli
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Lemon wedges

Instructions:

1. Preheat oven to 425°F.
2. Spread shrimp and broccoli on sheet pan, drizzle oil, season.
3. Roast 12 minutes, squeeze lemon before serving.

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12. Chicken Caprese (Lightened)

Ingredients:

• 1 lb chicken breast
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Fresh basil
• Optional: small amount of part-skim mozzarella

Instructions:

1. Preheat oven to 400°F.
2. Spread chicken and tomatoes, drizzle oil, season.
3. Roast 20 minutes, add mozzarella and basil before serving.

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13. Sardines with Kale & Onions

Ingredients:

• 4 sardine fillets
• 3 cups kale leaves
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp oregano

Instructions:

1. Preheat oven to 400°F.
2. Spread sardines, kale, and onions on sheet pan.
3. Drizzle oil, season, roast 15 minutes.

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14. Walnut & Pesto Salmon

Ingredients:

• 4 salmon fillets
• 2 tbsp pesto (olive oil base)
• ¼ cup walnuts, chopped
• 1 zucchini, sliced

Instructions:

1. Preheat oven to 400°F.
2. Spread salmon and zucchini, top salmon with pesto and walnuts.
3. Roast 15 minutes.

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15. Chicken & Cauliflower Curry Sheet Pan

Ingredients:

• 1 lb chicken thighs
• 3 cups cauliflower florets
• 1 tbsp olive oil
• 1 tsp turmeric, 1 tsp cumin

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken and cauliflower with oil and spices.
3. Roast 25 minutes.

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16. Veggie-Packed Turkey Meatballs

Ingredients:

• 1 lb ground turkey
• ½ cup spinach, chopped
• ½ cup shredded carrots
• ½ cup oats, ground fine
• 1 egg, beaten
• 1 tsp garlic powder

Instructions:

1. Preheat oven to 400°F.
2. Mix turkey, veggies, oats, and egg, roll into meatballs.
3. Place on pan with extra veggies (zucchini, peppers).
4. Roast 25 minutes.

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17. Mediterranean Chickpea & Chicken Bake

Ingredients:

• 1 lb chicken breast strips
• 1 can chickpeas (low sodium, rinsed)
• 1 zucchini, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp paprika

Instructions:

1. Preheat oven to 425°F.
2. Toss chicken, chickpeas, and veggies with oil and seasoning.
3. Roast 20 minutes.

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18. Sheet Pan Trout with Leafy Greens

Ingredients:

• 4 trout fillets
• 3 cups Swiss chard, chopped
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp dill

Instructions:

1. Preheat oven to 400°F.
2. Spread trout and greens on sheet pan, drizzle oil and dill.
3. Roast 15 minutes.

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19. Garlic Shrimp & Spinach Sheet Pan

Ingredients:

• 1 lb shrimp
• 3 cups spinach
• 2 garlic cloves, minced
• 2 tbsp olive oil
• Black pepper

Instructions:

1. Preheat oven to 425°F.
2. Spread shrimp and spinach, drizzle oil, add garlic.
3. Roast 10–12 minutes.

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20. Chicken & Sweet Potato with Walnuts

Ingredients:

• 1 lb chicken thighs
• 2 sweet potatoes, cubed
• ½ cup walnuts, chopped
• 2 tbsp olive oil
• 1 tsp rosemary

Instructions:

1. Preheat oven to 425°F.
2. Spread chicken and potatoes on pan, drizzle oil, season.
3. Roast 25 minutes, sprinkle walnuts before serving.

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Final Thoughts

These 20 sheet pan meals make the MIND diet simple, flavorful, and practical. Each recipe highlights brain-healthy staples like fish, leafy greens, nuts, beans, and olive oil — all backed by research to protect memory and cognitive function. With one pan and a handful of ingredients, you can enjoy meals that nourish your body and your brain.