The 7-Days Longevity Meal Plan

 

| Day | Breakfast | Lunch | Dinner |

| 1 | Steel-cut oats with blueberries, walnuts, and ground flaxseed. | Mediterranean Quinoa Salad with chickpeas, cucumbers, and lemon-tahini dressing. | Baked Salmon with roasted broccoli and a small purple sweet potato. |

| 2 | Savory Tofu Scramble with spinach, turmeric, and nutritional yeast. | Hearty Lentil Soup with a side of authentic sourdough bread. | Black Bean & Avocado Bowl with brown rice, sautéed peppers, and salsa. |

| 3 | Greek Yogurt (or coconut yogurt) with chia seeds and sliced almonds. | White Bean & Kale Salad with shaved carrots and apple cider vinaigrette. | Whole-wheat Pasta with a tomato-basil sauce and steamed asparagus. |

| 4 | Avocado Toast on sourdough with hemp hearts and red pepper flakes. | Chickpea "Tuna" Salad (mashed chickpeas) in a whole-grain pita. | Miso-Glazed Tofu with stir-fried bok choy and shiitake mushrooms. |

| 5 | Smoothie: Spinach, frozen berries, almond butter, and unsweetened soy milk. | Minestrone Soup (packed with beans and seasonal veggies). | Grilled Sardines (high in Omega-3s) with a large arugula and fennel salad. |

| 6 | Chia Seed Pudding made with coconut milk and topped with fresh raspberries. | Buddha Bowl: Roasted cauliflower, edamame, and tahini over farro. | Lentil Shepherd’s Pie with a mashed cauliflower and potato topping. |

| 7 | Poached Eggs (up to 2) over sautéed greens and whole-grain toast. | Mediterranean Plate: Hummus, olives, cucumbers, and falafel. | Stuffed Bell Peppers with quinoa, black beans, corn, and cilantro. |

Smart Snacking & Hydration

If you feel hungry between meals, choose "longevity-approved" snacks that keep blood sugar stable:

* Handful of Nuts: Walnuts, almonds, or pistachios (about 1 oz).

* Dark Chocolate: 1–2 squares (at least 70% cocoa).

* Fresh Fruit: A small apple or a handful of seasonal berries.

* Hydration: Focus on water, green tea, and black coffee. Avoid all sugar-sweetened beverages.

Tips for Success

1. Prep Your Beans: Cook a large batch of beans or lentils on Sunday. They are the backbone of this plan and can be added to almost any meal.

2. Focus on Fiber: Aim for 30g+ of fiber daily. Fiber feeds your gut microbiome, which is directly linked to immune health and longevity.

3. Low and Slow: When cooking, avoid high-heat frying. Steaming, poaching, and light sautéing preserve more nutrients and prevent the formation of harmful compounds like AGEs (Advanced Glycation End-products).

> A Note on Protein: If you are under 65, the Longevity Diet recommends keeping protein intake moderate (mostly from plants). If you are over 65, you may need to increase protein slightly to maintain muscle mass.

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