A Complete Blue Zones Diet Food List and 7-Day Meal Plan

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

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