WFPB Daily & Weekly Eating Routine for Longevity

This week I looked into what a practical plant-based eating routine designed for longevity would look like! Here are my notes:

Daily Structure

Fun Drinks:

• Start your day with electrolytes! Water with lemon or LMNT

• Harmless Harvest coconut water, Synergy kombucha, Liquid Death sparkling water, organic black coffee, herbal teas and broth

Breakfast:

• Piece of fruit, smoothie, or smoothie bowl with nuts, seeds, coconut flakes

• Oatmeal with berries, nuts, seeds, pure maple syrup, cinnamon. Add ground flaxseed or chia seeds for omega-3s

Lunch:

• Mixed greens salad with raw vegetables, legumes (beans, lentils, chickpeas), avocado, tahini dressing

• Rice bowl with steamed or sauteed vegetables, protein source (tempeh/tofu/legumes) garlic, onion, nuts, seeds

Dinner:

• Half plate of vegetables, more protein, complex carbohydrates like sweet potatoes, whole grain pasta, or brown rice, olive oil, nuts, seeds

Snacks:

• Fresh fruit, raw vegetables with hummus, handful of nuts, popcorn

Weekly Planning

Aim for variety across the week:

• Different colored vegetables and fruits daily (aim for a rainbow)

• Rotate between various legumes (black beans, lentils, chickpeas, kidney beans)

• Mix different whole grains (quinoa, brown rice, oats, barley)

• Include different nuts and seeds throughout the week

Key longevity foods to emphasize:

• Leafy greens daily (spinach, kale, arugula)

• Berries several times per week

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

• Beans and lentils daily

• Nuts and seeds daily

• Turmeric and other anti-inflammatory spices

Hydration:

• Water throughout the day, herbal teas, and limit processed beverages

Notes:

The Mediterranean and Blue Zone eating patterns, adapted for plant-based diets, consistently show the strongest associations with longevity in research. Focus on whole foods, minimize processed items, and ensure you’re getting B12, vitamin D, and omega-3 supplements as needed.​​​​​​​​​​​​​​​​

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