7 Day Blue Zone Diet Meal Plan (PDF + Menu)

A Blue Zone diet is considered one of the healthiest to follow for health and longevity.

Blue Zones are places where people live much longer than typically found elsewhere in the world. They produce higher than average centanarians and fewer health conditions into their older years.

The Blue Zone includes regions like Okinawa (Japan), Sardinia (Italy), Nicoya, (Costa Rica) and Icaria (Greece).

Although there are various factors involved in keeping populations alive longer, diet is one of the most important within these populations.

The article below will cover everything you need to know about following a blue zone diet plan and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Blue Zone Diet Plan PDF

Overview of a Blue Zone Diet

The Blue Zones concept was founded when researchers looked into the common characteristics of areas that produce the most centurions. The people in these populations typically followed these criteria:

  • Strong ties to friends and family
  • Lower proportion of smokers
  • Consistent engagement in moderate physical activity
  • Integrated into their community
  • Predominantly plant-based diet
  • Legumes commonly eaten

In terms of the diet aspect, these populations tended to eat a mostly vegetarian diet with meat consumed only occasionally. These are typical of a Mediterranean-style diet.

However,  how they ate is also important. They don’t restrict any foods and enjoy all the food they eat.

They also tend to eat in-season, organic food that they can bought locally. These foods are less likely to be processed and are likely to contain all the nutrients they need in their daily lives.

Although the exact types of food can vary across the different localities, they follow most of the same characteristics. 

Foods to Eat Regularly on a Blue Zone Diet

The main focus is to eat whole, unprocessed foods. Although you don’t need to completely remove any types of food, these are the sorts of foods generally eaten in these populations.

Legumes

Legumes are a common staple across the different populations. They are an excellent plant-based protein source, contain very little fat and are high in various nutrients. They are also full of fiber.

Types of legumes differ across the countries. For example, white beans and lentils are commonly consumed in the Mediterranean, soybeans are consumed more often in Okinawa and black beans in Nicoya.

Studies show that legumes can:

  • Reduce risk of heart disease and lower cholesterol levels (1, 2)
  • Reduce blood pressure and triglycerides (34)
  • Reduce weight loss over the long term (56)
  • Improve insulin sensitivity (7, 8)

Examples include:

  • Chickpeas
  • Lentils
  • Peanuts
  • Beans
  • Peas

Fruits & Vegetables

Fruits and vegetables have been established to be very healthy foods to consume and help improve longevity. They are typically full of vitamins, minerals and fiber.

Various studies find a whole slew of health benefits when eating these kinds of foods regularly. Some of these include:

  • Lower risk of heart disease (9, 10, 11)
  • Reduced risk of blood pressure (12)
  • Reduced risk of cancer (13)
  • Reduced risk of diabetes (14)

Some specific types of fruits and vegetables worth taking note of include:

  • Citrus fruits: These contain lots of beta-carotene and vitamin C amongst other vitamins. Eating more of these foods may reduce the risk of degenerative diseases (15). Examples include oranges, grapefruits and lemons.
  • Cruciferous vegetables: These contain a group of compounds called glucosinolates, which have been linked to the prevention of cancer (1617). Examples include broccoli, cabbage and cauliflower.
  • Berries: These contain anti-inflammatory anthocyanins. These compounds have been linked to decreased oxidative stress and better heart health (18). Popular berries include blueberries, strawberries and raspberries.
  • Leafy greens: These contain carotenoids. Carotenoids have been linked with multiple health benefits such as reduced risk of heart disease, stroke and cancer (1920). Examples include kale and spinach.

A good rule of thumb is to eat a variety of colours and types of these foods to ensure you have a better mix of the nutrients required.

Whole Grains

Whole grains have a bad reputation because they contain lots of carbs. However, they contain important vitamins, minerals and fiber.

Only when they are refined do they lose a lot of what makes them healthy. When a grain is refined, the bran and germ of the grain is removed, which contain most of the nutrients.

About 65% of the diets in the blue zones are made up of whole grains, beans, and starchy tubers. Whole grains have lots of studies to support eating them for a variety of health benefits, including:

  • Reduced risk of heart disease ( (21, 22)
  • Reduced risk of type 2 diabetes (23, 24)
  • Reduced risk of stroke (25)
  • Lower risk of obesity (26, 27)
     

Some examples of whole grains include:

  • Oatmeal
  • Whole grain bread
  • Barley
  • Quinoa
  • Brown rice
  • Bulgur

Fatty Fish

Fatty fish contains lots of omega-3 fatty acids, which are important in various body functions and promoting heart and brain health. They aren’t produced by the body and must be consumed in food. They are most abundant in fatty fish.

Many studies find an association between people who eat fish regularly and a lower risk of various health conditions such as heart attacks and strokes (28, 29, 30).

In one study on more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (31).

Studies have also linked to the eating of fatty fish to reduced mental decline in older people.  reduced mental decline in older adults. People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion (32).

Generally, a good rule of thumb is to eat fatty fish 1-2 times a week.

All types of fish are high in various vitamins and minerals as well as protein. However, not all types of fish contain these omega-3 fatty acids. Fatty fish include:

  • Tuna
  • Herring
  • Trout
  • Salmon
  • Mackerel
  • Sardines

Nuts and Seeds

Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins, and minerals.

Although they are thought be fattening and contain lots of calories, research consistently shows they are one of the best foods you can eat for weight loss.

One of the reasons is that your body doesn’t absorb all the calories from them, as a portion of fat is trapped within the nut’s fibrous wall through the digestive process.

In a study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group (33).

Another study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn’t eat them (34).

Due to the unique nutrient profiles of nuts and seeds, they are known to provide several health benefits, such as:

  • Reduce or maintain weight
  • Rour heart disease risk
  • Reduce diabetes risk

Ssome of the most commonly eaten nuts include:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

The nutrient makeup of seeds are similar to those of nuts. Common seeds include:

  • Pumpkin seeds
  • Flax seeds
  • Sesame seeds
  • Sunflower seeds
  • Chia seeds.

Lean Protein

Out of all the macronutrients (carbs, fat, protein), protein is the most filling and therefore, eat less food (35).

Protein is known to boost levels of the hormone peptide YY (a hormone that makes you feel full) and reduce levels of ghrelin (a hormone that makes you feel hungry). (3637).

These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything (38).

It also helps build muscle and strength. If you build muscle through weight training, your muscles require more energy to maintain and you use up more energy. This can also help you lose weight.

Lean protein includes chicken, turkey and fish. The reason these meats are preferred to other meats, particularly red meat, is because they are lower in saturated fat.

Red meats like beef, pork and lamb are higher in saturated fat, which is linked to increased cholesterol levels and other health risks. These foods are lower in sugars and higher in important vitamins and nutrients, including fiber and protein.

Foods to Limit on a Blue Zone Diet

You shouldn’t feel guilty for treating yourself occasionally, but don’t make a habit of eating these foods regularly:

  • Junk foods: fast food and potato chips
  • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods: french fries, donuts, fried meats
  • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

Choosing a Blue Zone Diet

If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

  • High unsaturated-to-saturated fat ratio
  • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
  • Increased consumption of fish
  • Moderate consumption of low-fat dairy (mostly cheese and yogurt)
  • Limited intake of red meat and processed foods

Many credible organisations suggest following a Mediterranean diet for longevity and health. These include:

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to follow a diet over the long-term and find a sustainable way of eating.

In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

  • Lower risk of cardiovascular events, coronary heart disease,  (39, 40)
  • Lower risk of coronary heart disease (41, 42)
  • Lower risk of developing type 2 diabetes (43)
  • Lower risk of breast cancer (44)
  • Lower risk of obesity (45)
  • Better cognitive function (46)

Blue Zone Diet Meal Plan

Blue Zone Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

 BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 7 Day Blue Zone Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Blue Zone Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Blue Zone Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Blue Zone Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Blue Zone Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Blue Zone Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day Blue Zone Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day Blue Zone Diet Plan PDF

Blue Zone Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Blue Zone Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style recipes suitable for a blue zone diet. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Blue Zone 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

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