So now that you know what to eat and what to avoid on the blue zone diet, let's break down what a day of eating looks like on the blue zone diet.
For breakfast, you’ll want to add in lots of fresh, seasonal fruit and veggies. Your protein sources can include tofu, beans, eggs, nut butters, and even smoked salmon. For starches, add in some whole grain toast, oatmeal or even sweet potatoes. It's recommended to cook with coconut or olive oil and add seeds (flax,chia, hemp) into the meal as well. For a beverage, you’d enjoy some coffee with dairy free creamer or some hot tea with honey.
Sample Breakfast Ideas:
Oatmeal with berries and chia seeds
Tofu veggie scramble cooked with turmeric and paired with a piece of sourdough bread
For lunch, the options are endless! Ensure all meals contain non-starchy seasonal veggies, whole grain carbs like brown rice, quinoa, or farro and a protein source like tofu, legumes or seafood. For added satisfaction and a source of heart healthy fat, add olive oil or an avocado to the meal. For a beverage, you can sip on water or enjoy unsweetened herbal tea with lemon.
Sample Lunch Ideas:
The format for dinner is similar to lunch. During dinner, you also want to slow down and really enjoy the meal. In the Blue Zones meal times are viewed as a time to celebrate food and connect with family or friends. With dinner, you can also sip on a glass of red wine.
Sample Dinner Ideas:
For more meal ideas check out the Blue Zone Meal Planner or the Blue Zones Kitchen Cookbook. Now that you know the ins and outs of the Blue Zone Diet, share below which of these Blue Zone meals you’ll try first!