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.
