Here’s a 7-Day Meal Plan inspired by Dr. Mark Hyman’s Young Forever recommendations. 🥗
This plan emphasizes high-quality protein, healthy fats, fiber-rich carbs, and anti-inflammatory foods to support longevity and vibrant health. 🌟
🥑 Foods to Support Longevity
This plan aligns with longevity principles—high protein for muscle, healthy fats for brain function, and anti-inflammatory foods for cellular health.
Day 1 🌱
- Breakfast: Scrambled pasture-raised eggs with sautéed spinach & avocado, side of berries. 🍓
- Lunch: Wild-caught salmon salad with mixed greens, walnuts, olive oil & lemon dressing. 🥗
- Dinner: Grass-fed beef stir-fry with broccoli, mushrooms, and cauliflower rice. 🥦
Day 2 🌿
- Breakfast: Chia seed pudding with almond milk, flaxseeds, and blueberries. 🫐
- Lunch: Grilled chicken with roasted Brussels sprouts & tahini dressing. 🥬
- Dinner: Pan-seared cod with zucchini noodles and basil pesto. 🐟
Day 3 🥥
- Breakfast: Coconut yogurt with hemp seeds, almonds, and raspberries. 🍓
- Lunch: Lentil soup with leafy greens & turmeric. 🥣
- Dinner: Bison burger (lettuce-wrapped) with roasted sweet potatoes and sautéed kale. 🍠
Day 4 🥒
- Breakfast: Smoothie with spinach, avocado, collagen protein, cacao, and MCT oil. 🥤
- Lunch: Sardines with arugula, olives, cucumbers, and olive oil. 🥗
- Dinner: Roasted chicken with garlic-roasted asparagus and quinoa. 🍗
Day 5 🍣
- Breakfast: Scrambled eggs with smoked salmon and sautéed mushrooms. 🍄
- Lunch: Grass-fed beef taco bowl with cauliflower rice, avocado, and salsa. 🌮
- Dinner: Miso-glazed salmon with bok choy and sesame seeds. 🥢
Day 6 🌿
- Breakfast: Green smoothie (spinach, chia, coconut milk, protein powder, cinnamon). 🥤
- Lunch: Grilled shrimp with mixed greens, walnuts, and citrus dressing. 🍤
- Dinner: Zucchini lasagna with grass-fed beef and cashew ricotta. 🍝
Day 7 🌺
- Breakfast: Keto chia pudding with cinnamon, walnuts, and coconut flakes. 🥥
- Lunch: Grass-fed lamb kebabs with roasted cauliflower and tahini. 🥙
- Dinner: Turmeric coconut curry with wild-caught fish and steamed greens. 🍛
Snack & Drink Ideas 🍫
- Fermented veggies (kimchi, sauerkraut) for gut health. 🥒
- Dark chocolate (85%+ cacao) with almonds. 🍫
- Bone broth for gut & skin health. 🥣
- Matcha or green tea for antioxidants. 🍵