Comply with this program for a week to start off eating like a centenarian. There are no suggested part sizes or calorie counts on the blue zones food plan — just be mindful and try to eat till you are no for a longer period hungry but not until you are total. Because people today in the blue zones eat meat only sparingly, we’ve included vegetarian recipes in this article.
Working day 1
Breakfast Oatmeal with berries and nuts
Lunch Sardinian-style pizza
Snack Handful of nuts
Meal Hearty minestrone soup
Day 2
Breakfast Sweet potato hash with veggies
Lunch Black bean burger with lettuce and tomato on sourdough
Snack A handful of combined nuts
Meal Tofu steak with mushrooms
Day 3
Breakfast Banana nut smoothie
Lunch Grain bowl with veggies and beans
Snack Miso soup with veggies
Meal Ratatouille
Day 4
Breakfast Granola with nuts and fruit
Lunch Black bean and potato soup
Snack Roasted chickpeas
Dinner Ceviche with hearts of palm, onion, pepper, and cilantro
Working day 5
Breakfast Tropical fruit salad with nuts and coconut
Lunch Butternut squash soup
Snack Black bean dip with crudité
Evening meal Vegetarian gumbo
Working day 6
Breakfast Veggie hash with corn and onions
Lunch Cream of pumpkin soup with soy milk and pepitas
Snack Hummus with veggies
Meal Lentil salad with garlic and herbs
Working day 7
Breakfast Banana-berry smoothie with soy milk
Lunch Jackfruit poke
Snack Coconut chia pudding with almonds
Evening meal Porcini mushroom risotto