the Longevity diet by Dr. Valter Longo
Breakfast
Coffee
Fortified plant based milk
Whole wheat bread w/olive oil
No sugar added jam
Breakfast
Tea with lemon
Cereal
Fortified plant milk
Breakfast
Coffee or tea
Whole wheat toasts
No sugar added jam
Breakfast
Coffee or tea
Cinnamon raisin bagel/toasts
No sugar added jam
Breakfast
Coffee
Oatmeal
Fortified Plant milk
Fruit
Honey
Breakfast
Coffee
Fortified almond
Milk
Fruit & nut cereal
Fruit
Lunch
Spinach salad with pine nuts & raisins
Olive oil and lemon
Spelt Crackers
Lunch
Wild rice & green beans, garlic, tomato
Steamed greens with olive oil & lemon
Lunch
Spelt (brown rice), zucchini with garlic, olive oil & parsley
Sauteed greens
Lunch
Barley salad with olive and nuts
Lunch
Escarole, olives, tomato & basic
Pumpernickel bread
Side vegetable (cooked/raw)
Lunch
Grilled eggplant with feta cheese & tomato
Rye crackers
Snack Hazelnut milk Nut & cereal bar |
Snack
Roasted garbanzo beans with raw vegetables
Snack
Fortified plant milk
Nut & grain bar
Snack
Hazelnut milk
Nut & grain bar
Snack
Goat’s milk yogurt
Nut & grain bar
[1] An example would be KIND healthy grain bar, dark chocolate chunk: https://www.kindsnacks.com/products/healthy-grains-bars/dark-chocolate-chunk-bar
Dinner
Whole grain pasta with broccoli & black beans
Olive oil, parmesan cheese, garlic
Dried fruits & walnuts
Dinner
Salmon filet
Asparagus
Whole wheat bread
Mixed greens, tomato, carrots, bell peppers, balsamic vinegar
Dried fruits & nuts
Dinner
Minestrone soup (with pasta & garbanzo beans)
Side salad with olive oil & lemon
Fruit & almond
Dinner
Pasta & Lentil soup
Fruit and walnut
Dinner
Seafood & potato stew
Side salad with balsamic vinegar
Dried fruits & almond
Dinner
Spaghetti with
clams & mussels
Steamed greens
Dried fruits &
walnut