Longevity Diet Sample Meal Plan

Posted on Wednesday, September 6, 2023
by AMAC, D.J. Wilson
meal plan sheet on table next to croissant and green drink surrounded by healthy food

Longevity diet meal plans are plant-based diets that embrace periods of intermittent fasting as well as fast mimicking diet. The primary goal of this diet is to help people live long and healthy lives free from health conditions and diseases. Research is needed to fully understand the relationship between this type of diet and long-term health. It is hoped that the influence of this diet on the body is beneficial for all aspects of health, including supporting physical, mental, and spiritual wellbeing. 

Longevity diets consist of mostly vegan eating, plus a little fish. Read on to learn more.

Here is a longevity diet sample meal plan:


  • Coffee or tea (no sugar)
  • Oatmeal sweetened with honey
  • Fruit
  • Fortified plant milk


  • Spinach salad with nuts or seeds & raisins
  • Olive oil & lemon dressing
  • Slice of pumpernickel bread
  • Water


  • Healthy bean or vegetable soup
  • Whole wheat bread
  • Mixed greens salad with olive oil & balsamic vinegar dressing or tomato/broccoli salad with olive oil
  • Water

Snack ideas:

  • Goat’s milk
  • Nut & grain bar
  • Dried fruit & nuts
  • Some dark chocolate


For two great longevity recipes, head to: Longevity diet recipes.


Note that this diet includes:

  • A plant-based diet of two to three meals plus a snack
  • Time-restricted eating (Confine all eating to within a twelve-hour period)
  • No eating within 3 to 4 hours of bedtime
  • No red or white meats
  • Consume limited low-mercury fish (2 to 3x a week)
  • Consume limited bread, rice, pasta & fruit
  • Diet consists of low protein & low saturated fats
  • Diet consists of little to no sugar & trans fats
  • Consume 2 to 3 meals plus one snack (generally, snack should have fewer than 100 calories)
  • A macronutrient ratio of 11-12% protein, 50-60% Carbohydrates, 30-40% fat
  • Eat a high vitamin and mineral rich diet. Supplement with a multivitamin buffer every three days.
  • Five-day fasting-mimicking diet should happen two to three times a year.

Good to know

Note that the longevity diet sample meal plan is based on the founder’s data. This diet is designed to promote long, healthy living and to decrease risks of developing some diseases to include cancer, diabetes, heart disease, and more.

This article is purely informational and is not intended as a medical resource or as a substitute for medical advice.

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