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
