A Complete Blue Zones Diet Food List and 7-Day Meal Plan
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.
Table of Contents
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
