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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