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

Snack: Banana nut oatmeal

Day 2

Breakfast: Quinoa breakfast bowl with berries, banana, and almonds

Lunch: Zucchini soup

Dinner: Coconut curry tofu

Snack: Roasted chickpeas

Day 3

Breakfast: Whole-wheat banana nut bread

Lunch: Quinoa tabbouleh

Dinner: Pumpkin marinara pasta

Snack: Berry protein smoothie

Day 4

Breakfast: Black bean breakfast burritos on whole-grain tortillas

Lunch: Stuffed eggplant

Dinner: Baked salmon and vegetables

Snack: Peaches in raspberry yogurt sauce with almonds

Day 5

Breakfast: Green smoothie with almond milk

Lunch: Mediterranean grain bowl

Dinner: Vegetable lo mein with crushed peanuts

Snack: Strawberry mango salsa with corn tortilla chips

Day 6

Breakfast: Blueberry corn cakes

Lunch: Lentil soup with lemony greens

Dinner: Pasta with tomatoes and basil

Snack: Handful of mixed nuts

Day 7

Breakfast: Savory oatmeal with pecans

Lunch: Bean salad with vinaigrette

Dinner: Paella with vegetables

Snack: Banana with nut butter