Recipes

3-Star Ultimate Brain Food; No-Cook Gourmet Plan

by StudioLink Food Delivery .
February 17, 2026
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⭐⭐⭐ Three-Star Ultimate Brain Food — No-Cook Gourmet Plan
~$129 / week · 15 meals · Elite cognitive nutrition, luxury assembly

✨ Three-Star Edition: Elite Cognitive Nutrition

  • Zero cooking, global café inspiration: Erewhon / boutique wellness energy — novel flavor combinations without touching a stove.
  • Brain longevity focus: Labneh, burrata, smoked salmon, miso, and matcha deliver targeted polyphenols and healthy fats.
  • Gut-brain axis optimization: Fermented ingredients (labneh, miso) and prebiotic fiber support neurotransmitter production.
  • Luxury assembly only: Each meal is composed, not cooked — maximum impact, minimum effort.

Download Grocery List

This 3‑Star plan is pure boutique wellness — ingredients you’d find at a high-end café, assembled in minutes for maximum cognitive return.

🧂 Pantry staples assumed on hand: salt, black pepper, cinnamon, optional chili flakes.

🌅 Monday Breakfast — Neuro-Glow Reset

Labneh, Honey & Pistachio Citrus Plate

 

Thick, tangy labneh spread like a canvas, topped with bright orange slices, crushed pistachios, and a final flourish of honey and olive oil. It’s a breakfast that feels like a Middle Eastern sunrise — elegant, simple, and deeply nourishing.

Prep: 3 min | Calories: ~320 | Cost/Meal: ~$3.20

Ingredients:

  • ¾ cup labneh (or thick Greek yogurt)
  • 1 orange
  • 1 tbsp shelled pistachios
  • 1 tsp honey
  • 1 tsp extra‑virgin olive oil
  • Small pinch flaky salt

Steps:

  1. Wash the orange. Cut off the peel and slice the fruit into thin rounds or segments.
  2. Spoon labneh onto a plate and spread into a smooth circle about ½ inch thick.
  3. Arrange orange slices across the labneh.
  4. Roughly chop pistachios and sprinkle evenly.
  5. Drizzle honey, then olive oil.
  6. Finish with a tiny pinch of salt.

Brain Performance Benefit: Fermented dairy supports the gut‑brain axis, improving neurotransmitter signaling tied to mood and clarity. Citrus polyphenols and healthy fats help reduce inflammation that contributes to brain fog.

☀️ Monday Lunch

Green Goddess Salmon & Avocado Bowl

Peppery arugula, silky smoked salmon, creamy avocado, and cool cucumber — all brought together with a simple yogurt dressing. It’s a bowl of pure, unadulterated brain fuel.

Prep: 4 min | Calories: ~380 | Cost/Meal: ~$4.10

Ingredients:

  • 2 cups arugula
  • 3 oz smoked salmon
  • ½ avocado
  • ½ cucumber
  • 3 tbsp Greek yogurt
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • Pinch salt & pepper

Steps:

  1. Place arugula into a large bowl.
  2. Slice avocado and cucumber thinly.
  3. Lay avocado and cucumber over greens.
  4. Tear smoked salmon into ribbon‑like pieces and place on top.
  5. In a small bowl, mix yogurt, olive oil, lemon juice, salt, and pepper.
  6. Spoon dressing over bowl just before eating.

Brain Performance Benefit: Omega‑3 fats from salmon improve neuronal communication and support memory formation. Combining protein with healthy fats stabilizes blood sugar, preventing cognitive crashes.

🌙 Monday Dinner

Mediterranean Artichoke Burrata Board

 

A stunning board where a luscious burrata ball takes center stage, surrounded by marinated artichokes, roasted peppers, and olives. Tearing into the burrata releases its creamy heart — pure Mediterranean luxury.

Prep: 4 min | Calories: ~450 | Cost/Meal: ~$4.50

Ingredients:

  • 1 burrata ball (4 oz)
  • ½ cup roasted red peppers
  • ½ cup marinated artichokes
  • ¼ cup olives
  • ½ cup cherry tomatoes
  • 2 slices sourdough bread
  • 1 tsp olive oil

Steps:

  1. Place burrata in the center of a large plate.
  2. Pat roasted peppers dry and place beside cheese.
  3. Add artichokes, olives, and tomatoes in separate sections.
  4. Slice bread or tear into rustic pieces.
  5. Drizzle olive oil over burrata and vegetables.
  6. Tear burrata open right before eating.

Brain Performance Benefit: Healthy fats support steady glucose delivery to the brain, its primary energy source. Polyphenols from vegetables help protect brain cells from oxidative stress.

🌅 Tuesday Breakfast — Creative Flow Fuel

Tahini Banana Cloud Bowl

Tahini adds a savory, nutty depth to yogurt, while mashed banana creates a cloud‑like texture. Topped with walnuts and honey, it’s a breakfast that fuels both focus and creativity.

Prep: 2 min | Calories: ~340 | Cost/Meal: ~$2.90

Ingredients:

  • ¾ cup Greek yogurt
  • 1 tbsp tahini
  • ½ banana
  • 1 tbsp walnuts
  • 1 tsp honey
  • Pinch cinnamon

Steps:

  1. Add yogurt to a bowl.
  2. Add tahini and stir vigorously for 30 seconds until creamy.
  3. Mash banana with fork and fold into yogurt.
  4. Sprinkle walnuts on top.
  5. Drizzle honey and add cinnamon.

Brain Performance Benefit: Tahini provides magnesium and healthy fats that support stress regulation and mental calm. Protein stabilizes dopamine levels for sustained motivation.

☀️ Tuesday Lunch

Prosciutto & Fruit Café Plate

Sweet, salty, and peppery — sliced apples or peaches, silky prosciutto, fresh mozzarella, and arugula come together in a composed plate that feels like a European café lunch.

Prep: 3 min | Calories: ~350 | Cost/Meal: ~$3.80

Ingredients:

  • 2 oz prosciutto
  • 1 apple or peach, sliced
  • ½ cup mozzarella slices
  • 1 cup arugula
  • 1 tsp olive oil
  • 1 tsp balsamic vinegar

Steps:

  1. Spread arugula on plate.
  2. Arrange fruit slices over greens.
  3. Fold prosciutto loosely and place around plate.
  4. Add mozzarella pieces.
  5. Drizzle olive oil and balsamic lightly.

Brain Performance Benefit: Sweet‑savory combinations promote satiety while balanced fats and protein regulate neurotransmitters involved in focus and mood.

🌙 Tuesday Dinner

Miso-Yogurt Chicken Nourish Bowl

 

Umami‑packed miso meets creamy yogurt in a sauce that elevates simple shredded chicken and rice. Topped with crunchy carrots and cucumber, it’s a nourish bowl with serious depth.

Prep: 4 min | Calories: ~420 | Cost/Meal: ~$3.60

Ingredients:

  • 1 cup shredded rotisserie chicken
  • 1 cup microwave rice
  • ½ cup shredded carrots
  • ½ cucumber, sliced
  • 3 tbsp yogurt
  • 1 tsp white miso paste
  • 1 tsp sesame seeds

Steps:

  1. Heat rice according to package directions.
  2. Place rice in bowl.
  3. Add chicken evenly on top.
  4. Mix yogurt and miso in a small bowl until smooth.
  5. Spoon sauce over chicken.
  6. Add carrots and cucumber.
  7. Sprinkle sesame seeds.

Brain Performance Benefit: Fermented miso enhances gut microbiome diversity, strongly linked to emotional regulation and cognition. Protein fuels neurotransmitter production.

🌅 Wednesday Breakfast — Brain Upgrade

Berry Olive Oil & Dark Chocolate Bowl

 

Antioxidant‑rich berries and dark chocolate, peppery olive oil, and creamy yogurt — this bowl is a study in contrasts, and a powerhouse of brain‑protective flavanols.

Prep: 2 min | Calories: ~310 | Cost/Meal: ~$3.00

Ingredients:

  • ¾ cup yogurt
  • ½ cup berries
  • 1 square dark chocolate (70%+)
  • 1 tbsp almonds
  • 1 tsp olive oil

Steps:

  1. Spread yogurt in bowl.
  2. Add berries evenly.
  3. Chop chocolate finely and sprinkle.
  4. Add almonds.
  5. Drizzle olive oil lightly.

Brain Performance Benefit: Dark chocolate flavanols increase cerebral blood flow, improving attention and processing speed. Healthy fats enhance nutrient absorption.

☀️ Wednesday Lunch

Nordic Salmon Dill Toast

Sourdough topped with creamy labneh, smoked salmon, and thinly sliced cucumber — finished with fresh dill and lemon zest. It’s an open‑faced sandwich that belongs in a New Nordic bakery.

Prep: 3 min | Calories: ~290 | Cost/Meal: ~$3.50

Ingredients:

  • 1 slice sourdough
  • ¼ cup labneh
  • 2 oz smoked salmon
  • ¼ cucumber sliced thin
  • Dill + lemon zest

Steps:

  1. Toast bread if desired.
  2. Spread labneh evenly across toast.
  3. Layer salmon pieces.
  4. Add cucumber slices.
  5. Sprinkle dill and lemon zest.

Brain Performance Benefit: Omega‑3 fats improve neuroplasticity, helping the brain adapt and learn more efficiently.

🌙 Wednesday Dinner

Warm Lemon Herb Mezze Bowl

Warm grains (rice or quinoa) form the base for chickpeas, roasted peppers, and feta. Fresh herbs and a lemon‑olive oil dressing make it bright and satisfying.

Prep: 3 min (heat grain) | Calories: ~400 | Cost/Meal: ~$2.80

Ingredients:

  • 1 cup cooked rice or quinoa
  • ½ cup chickpeas
  • ¼ cup feta
  • ½ cup roasted peppers
  • Fresh herbs
  • 1 tsp olive oil
  • 1 tbsp lemon juice

Steps:

  1. Warm grain base.
  2. Add chickpeas and peppers.
  3. Sprinkle feta.
  4. Add chopped herbs.
  5. Drizzle oil and lemon and mix gently.

Brain Performance Benefit: Fiber nourishes gut bacteria that produce neurotransmitter precursors affecting mood and focus.

🌅 Thursday Breakfast — Anti-Brain Fog Protocol

Matcha Coconut Brain Parfait

Matcha gives this parfait a calm, focused energy, while coconut adds tropical sweetness. Layered with berries, it’s a breakfast that feels both grounding and invigorating.

Prep: 2 min | Calories: ~300 | Cost/Meal: ~$3.20

Ingredients:

  • ¾ cup yogurt
  • ¼ tsp matcha powder
  • 2 tbsp coconut flakes
  • ½ cup berries
  • 1 tsp honey

Steps:

  1. Stir matcha into yogurt until fully blended.
  2. Add berries.
  3. Sprinkle coconut flakes.
  4. Drizzle honey.

Brain Performance Benefit: Matcha provides L‑theanine, promoting calm alertness and sustained concentration without caffeine spikes.

☀️ Thursday Lunch

Avocado Herb Turkey Wellness Bowl

Lean turkey, creamy avocado, and crisp vegetables over greens — all brought together with a lemony yogurt dressing. It’s a wellness bowl that delivers clean, steady energy.

Prep: 4 min | Calories: ~360 | Cost/Meal: ~$3.70

Ingredients:

  • 3 oz sliced turkey
  • ½ avocado
  • 2 cups greens
  • ½ cucumber
  • 3 tbsp yogurt
  • 1 tsp olive oil
  • Lemon squeeze
  • Pita wedges

Steps:

  1. Place greens in bowl.
  2. Slice avocado and cucumber.
  3. Add turkey slices folded loosely.
  4. Mix yogurt, oil, and lemon for dressing.
  5. Drizzle dressing and serve with pita.

Brain Performance Benefit: Lean protein supplies amino acids required for neurotransmitter synthesis, improving alertness and mental stamina.

🌙 Thursday Dinner

Luxury Shawarma Mezze Plate

All the flavors of a shawarma platter — spiced chicken, creamy hummus, bright pickled vegetables, and olives — arranged beautifully for a no‑cook dinner that transports you to the eastern Mediterranean.

Prep: 4 min | Calories: ~430 | Cost/Meal: ~$3.40

Ingredients:

  • ¾ cup rotisserie chicken
  • ⅓ cup hummus
  • ½ cup pickled vegetables
  • ¼ cup olives
  • Herbs
  • Pita bread

Steps:

  1. Spread hummus across plate.
  2. Add chicken in center.
  3. Arrange vegetables and olives around.
  4. Sprinkle herbs and serve with pita.

Brain Performance Benefit: Mediterranean fat patterns reduce inflammation associated with cognitive fatigue and improve long‑term brain health.

🌅 Friday Breakfast — Neural Recovery

Pistachio Date Brain Bowl

Medjool dates bring natural sweetness and brain‑healthy polyphenols, while pistachios add crunch and healthy fats. A drizzle of olive oil and cinnamon makes this bowl feel like a special occasion.

Prep: 2 min | Calories: ~330 | Cost/Meal: ~$2.90

Ingredients:

  • ¾ cup yogurt
  • 2 dates, chopped
  • 1 tbsp pistachios
  • Pinch cinnamon
  • 1 tsp olive oil

Steps:

  1. Chop dates into small pieces.
  2. Stir dates into yogurt.
  3. Add pistachios.
  4. Sprinkle cinnamon.
  5. Drizzle olive oil.

Brain Performance Benefit: Natural sugars paired with fats provide sustained glucose delivery, supporting steady mental energy.

☀️ Friday Lunch

Erewhon-Style Green Protein Bowl

 

The boutique café bowl you’d pay $18 for — chicken, avocado, sprouts, and cucumber over greens, with a creamy tahini dressing that ties everything together.

Prep: 4 min | Calories: ~410 | Cost/Meal: ~$3.90

Ingredients:

  • 1 cup rotisserie chicken
  • ½ avocado
  • 2 cups greens
  • ½ cup sprouts or microgreens
  • ½ cucumber
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • 1 tbsp water

Steps:

  1. Place greens into bowl.
  2. Add chicken and avocado slices.
  3. Add sprouts and cucumber.
  4. Mix tahini, lemon, and water until pourable.
  5. Drizzle dressing evenly.

Brain Performance Benefit: Micronutrient density supports mitochondrial energy production — essential for sustained cognitive performance.

🌙 Friday Dinner

Luxury Ocean Brain Board

 

The ultimate no‑cook celebration — smoked salmon, creamy labneh or burrata, tomatoes, olives, and sourdough. A final squeeze of lemon and drizzle of olive oil make it perfect.

Prep: 4 min | Calories: ~420 | Cost/Meal: ~$4.20

Ingredients:

  • 3 oz smoked salmon
  • ¼ cup labneh or burrata
  • ½ cup tomatoes
  • ¼ cup olives
  • 2 slices sourdough
  • 1 tsp olive oil
  • Lemon wedge

Steps:

  1. Spread labneh onto plate.
  2. Arrange salmon beside it.
  3. Add tomatoes and olives.
  4. Slice bread and place alongside.
  5. Drizzle olive oil and squeeze lemon lightly over salmon.

Brain Performance Benefit: Omega‑3 fats consumed in the evening support overnight neural repair and memory consolidation, improving next‑day cognitive clarity.

Ingredients:

0.5x
1x
2x
4x
 
Protein and Pantry
  •   8 oz Smoked Salmon
  •   1 Rotisserie Chicken
  •   3 oz Prosciutto
  •   4 oz Sliced Turkey Breast
  •   32 oz Labneh
  •   1 ball Burrata Cheese
  •   6 oz Feta Cheese
  •   1 loaf Sourdough Bread
  •   Pita Bread
  •   2 pouches Rice
  •   1 can Chickpeas
  •   1 bag Pistachios
  •   1 bag Walnuts
  •   1 bag Sliced Almonds
  •   1 container Sesame Seeds
  •   1 bag Coconut Flakes
  •   1 bar Dark Chocolate
  •   Hummus
 
Produce
  •   1 container Mixed Greens
  •   1 container Microgreens
  •   1 bunch Fresh herbs
  •   2 medium Cucumbers
  •   1 pint Cherry Tomatoes
  •   1 bag Shredded Carrots
  •   3 medium Avocados
  •   4 Lemons
  •   2 Oranges
  •   2 Bananas
  •   1 pint Mixed Berries
  •   1 jar Roasted Red Peppers
  •   1 jar Artichoke Hearts
  •   1 jar Pickled Vegetables
  •   1 jar Tahini
  •   White Miso Paste
  •   Honey

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

🛒 3‑Star Brain Food Budget Breakdown (Target: ~$129)

Estimated weekly cost; luxury ingredients prorated.

Category Item Est. Cost
Proteins Smoked salmon, rotisserie chicken, prosciutto, turkey $42
Dairy Labneh, burrata, feta, yogurt $24
Produce Greens, herbs, veggies, avocados, fruit, dates $32
Pantry+ Jarred goods, nuts, seeds, matcha, chocolate $31
Total ~$129

Pantry staples (oil, salt, spices) assumed on hand.

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