To get an concept of what following the Blue Zones food plan appears like, try this week’s value of pattern menus to get began. There aren’t portion sizes on this food plan — tune into what your physique is telling you and eat while you really feel the necessity. Pause as you eat and consider your fullness so you possibly can cease consuming when you find yourself 80 p.c full. For extra mealtime inspiration, check out some other Blue Zones recipes.

Day 1

Breakfast: Granola with dried berries and nuts

Lunch: Squash, radicchio, and chickpea salad

Dinner: Tofu, spinach, and herb-stuffed shells

Snack: Banana nut oatmeal

Day 2

Breakfast: Quinoa breakfast bowl with berries, banana, and almonds

Lunch: Zucchini soup

Dinner: Coconut curry tofu

Snack: Roasted chickpeas

Day 3

Breakfast: Complete-wheat banana nut bread

Lunch: Quinoa tabbouleh

Dinner: Pumpkin marinara pasta

Snack: Berry protein smoothie

Day 4

Breakfast: Black bean breakfast burritos on whole-grain tortillas

Lunch: Stuffed eggplant

Dinner: Baked salmon and greens

Snack: Peaches in raspberry yogurt sauce with almonds

Day 5

Breakfast: Inexperienced smoothie with almond milk

Lunch: Mediterranean grain bowl

Dinner: Vegetable lo mein with crushed peanuts

Snack: Strawberry mango salsa with corn tortilla chips

Day 6

Breakfast: Blueberry corn muffins

Lunch: Lentil soup with lemony greens

Dinner: Pasta with tomatoes and basil

Snack: Handful of blended nuts

Day 7

Breakfast: Savory oatmeal with pecans

Lunch: Bean salad with French dressing

Dinner: Paella with greens

Snack: Banana with nut butter

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