The Blue Zones Diet: A Complete Scientific Guide

To get an idea of what following the Blue Zones diet looks like, check out this week’s worth of sample menus to get started. There aren’t portion sizes on this diet — tune into what your body is telling you and eat when you feel the need. Pause as you eat and evaluate your fullness so you can stop eating when you are 80 percent full. For more 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


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