Follow this plan for a week to start eating like a centenarian. There are no recommended portion sizes or calorie counts on the blue zones diet — just be mindful and eat until you’re no longer hungry but not until you are full. Since people in the blue zones eat meat only sparingly, we’ve included vegetarian recipes here.
Day 1
Breakfast Oatmeal with berries and nuts
Lunch Sardinian-style pizza
Snack Handful of nuts
Dinner 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 mixed nuts
Dinner Tofu steak with mushrooms
Day 3
Breakfast Banana nut smoothie
Lunch Grain bowl with veggies and beans
Snack Miso soup with veggies
Dinner 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
Day 5
Breakfast Tropical fruit salad with nuts and coconut
Lunch Butternut squash soup
Snack Black bean dip with crudité
Dinner Vegetarian gumbo
Day 6
Breakfast Veggie hash with corn and onions
Lunch Cream of pumpkin soup with soy milk and pepitas
Snack Hummus with veggies
Dinner Lentil salad with garlic and herbs
Day 7
Breakfast Banana-berry smoothie with soy milk
Lunch Jackfruit poke
Snack Coconut chia pudding with almonds
Dinner Porcini mushroom risotto
