7-day anti-aging diet plan with sample recipes

7-day anti-aging diet plan with sample recipes

Day 1:

  • Breakfast: Green smoothie with spinach, kale, banana, almond milk, and a tablespoon of chia seeds.
  • Lunch: Quinoa salad with mixed vegetables (bell peppers, cucumbers, cherry tomatoes), avocado, and a lemon-tahini dressing.
  • Snack: A handful of mixed nuts and berries.
  • Dinner: Grilled salmon with roasted asparagus and quinoa.
  • Dessert: Greek yoghurt with sliced almonds and a drizzle of honey.

Day 2:

  • Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with fresh berries.
  • Lunch: Mixed greens salad with grilled chicken, cherry tomatoes, sliced almonds, and a balsamic vinaigrette.
  • Snack: Carrot sticks with hummus.
  • Dinner: Baked chicken breast with steamed broccoli and sweet potato wedges.
  • Dessert: Dark chocolate squares.

Day 3:

  • Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and whole-grain toast.
  • Lunch: Quinoa and black bean bowl with roasted vegetables (zucchini, bell peppers, red onions) and a cilantro-lime dressing.
  • Snack: Greek yoghurt with sliced cucumbers and dill.
  • Dinner: Lentil curry with brown rice and steamed cauliflower.
  • Dessert: Mixed berry smoothie with a scoop of collagen powder.

Day 4:

  • Breakfast: Avocado toast on whole-grain bread topped with sliced tomatoes and a sprinkle of flaxseeds.
  • Lunch: Spinach and feta salad with grilled shrimp, cherry tomatoes, olives, and a lemon-olive oil dressing.
  • Snack: Apple slices with almond butter.
  • Dinner: Grilled tofu with stir-fried vegetables (broccoli, bell peppers, snap peas) and brown rice.
  • Dessert: Mango sorbet.

Day 5:

  • Breakfast: Acai bowl topped with granola, sliced bananas, and coconut flakes.
  • Lunch: Quinoa-stuffed bell peppers with black beans, corn, diced tomatoes, and melted cheese.
  • Snack: Homemade kale chips.
  • Dinner: Grilled turkey breast with roasted Brussels sprouts and quinoa.
  • Dessert: Mixed berry parfait with Greek yoghurt and crushed walnuts.

Day 6:

  • Breakfast: Veggie omelette with mushrooms, spinach, tomatoes, and feta cheese.
  • Lunch: Chickpea salad with mixed greens, cucumbers, cherry tomatoes, red onions, and a lemon-tahini dressing.
  • Snack: Celery sticks with almond butter.
  • Dinner: Baked cod with steamed asparagus and wild rice.
  • Dessert: Chia seed pudding with sliced strawberries.

Day 7:

  • Breakfast: Smoked salmon and avocado wrap on a whole-grain tortilla.
  • Lunch: Quinoa and roasted vegetable Buddha bowl with chickpeas, kale, roasted sweet potatoes, and a tahini dressing.
  • Snack: Mixed berries and a handful of walnuts.
  • Dinner: Grilled chicken skewers with grilled vegetables (zucchini, eggplant, bell peppers) and couscous.
  • Dessert: Baked apples with cinnamon and a dollop of Greek yoghurt.

Remember to stay hydrated throughout the day by drinking plenty of water and herbal teas. Adjust the portion sizes according to your individual needs and consult with a healthcare professional or registered dietitian for personalised guidance. Enjoy your anti-aging meal plan!

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