The Blue Zone Diet: A Complete Scientific Guide

To get an idea of ​​what the Blue Zones diet looks like, check out this week’s sample menus to get started. There is no portion size on this diet – listen to what your body is telling you and eat when you feel the need. Pause while you eat and assess your satiety so you can stop eating when you are 80% full. For more meal inspiration, check out other Blue Zones recipes.

Day 1

To eat lunch: Granola with dried berries and nuts

To eat lunch: Squash, radicchio and chickpea salad

Having dinner: Tofu, spinach and herb stuffed shells

To taste: Banana Rolled Oats

Day 2

To eat lunch: Quinoa breakfast bowl with berries, banana and almonds

To eat lunch: Zucchini soup

Having dinner: Coconut curry tofu

To taste: Grilled chickpeas

Day 3

To eat lunch: Whole wheat bread with bananas and nuts

To eat lunch: Tabbouleh

Having dinner: Pumpkin Marinara Pasta

To taste: Berry protein smoothie

Day 4

To eat lunch: Black Bean Breakfast Burritos on Whole Grain Tortillas

To eat lunch: Stuffed eggplant

Having dinner: Baked salmon and vegetables

To taste: Peaches in Raspberry Yogurt Sauce with Almonds

Day 5

To eat lunch: Almond milk green smoothie

To eat lunch: Mediterranean grain bowl

Having dinner: Lo mein of vegetables with crushed peanuts

To taste: Strawberry Mango Salsa with Corn Tortilla Chips

Day 6

To eat lunch: Corn cakes with blueberries

To eat lunch: Lentil soup with lemon greens

Having dinner: Tomato and basil pasta

To taste: Handful of mixed nuts

Day 7

To eat lunch: Salted pecan oatmeal

To eat lunch: Bean Salad with Vinaigrette

Having dinner: Paella with vegetables

To taste: Nut Butter Banana

Leave a Comment