To get an idea of what following the Blue Zones diet looks like, check out this week’s worth of sample menus to get started. There aren’t portion sizes on this diet — tune into what your body is telling you and eat when you feel the need. Pause as you eat and evaluate your fullness so you can stop eating when you are 80 percent full. For more mealtime inspiration, check out some other Blue Zones recipes.
Day 1
Breakfast: Granola with dried berries and nuts
Lunch: Squash, radicchio, and chickpea salad
Dinner: Tofu, spinach, and herb-stuffed shells
Snack: Banana nut oatmeal
Day 2
Breakfast: Quinoa breakfast bowl with berries, banana, and almonds
Lunch: Zucchini soup
Dinner: Coconut curry tofu
Snack: Roasted chickpeas
Day 3
Breakfast: Whole-wheat banana nut bread
Lunch: Quinoa tabbouleh
Dinner: Pumpkin marinara pasta
Snack: Berry protein smoothie
Day 4
Breakfast: Black bean breakfast burritos on whole-grain tortillas
Lunch: Stuffed eggplant
Dinner: Baked salmon and vegetables
Snack: Peaches in raspberry yogurt sauce with almonds
Day 5
Breakfast: Green smoothie with almond milk
Lunch: Mediterranean grain bowl
Dinner: Vegetable lo mein with crushed peanuts
Snack: Strawberry mango salsa with corn tortilla chips
Day 6
Breakfast: Blueberry corn cakes
Lunch: Lentil soup with lemony greens
Dinner: Pasta with tomatoes and basil
Snack: Handful of mixed nuts
Day 7
Breakfast: Savory oatmeal with pecans
Lunch: Bean salad with vinaigrette
Dinner: Paella with vegetables
Snack: Banana with nut butter
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