By: Author Lisa Viger Gotte
Posted on Last updated:
This 7 Day Blue Zone Meal Plan Menu will help you explore how delicious a healthy meal plan can be. Discover a tasty and nutritious selection of plant-based dishes inspired by the world’s healthiest regions and created by some of the best recipe developers. This seven day menu features a variety of colorful vegetables, whole grains, legumes, and healthy fats. With flavorful recipes for every meal of the day, you can enjoy the benefits of a Blue Zone lifestyle and support your well-being and vitality.
What Are Blue Zones?
Blue Zones are areas and regions around the world that are known for the remarkable longevity and well-being of their inhabitants. These areas, including places like Okinawa (Japan), Sardinia (Italy), and Ikaria (Greece), share common lifestyle traits such as predominantly plant-based diets, regular physical activity, strong social connections, and reduced stress levels.
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7 Day Blue Zone Meal Plan Menu
This 7-day Blue Zone meal plan menu includes seven delicious plant-based breakfasts, seven lunches, seven dinners, seven sides, and seven desserts & snacks made with tasty, healthy ingredients. Just mix and match to create your ideal days of meals. It makes planning your week of healthy meals so easy!
Blue Zone Breakfasts
In Blue Zones, breakfast typically consists of simple, plant-based foods. Common breakfast items may include whole grains like oats or rice, fresh fruits, nuts, and seeds. These regions prioritize natural, unprocessed ingredients. Meals are often modest in portion size and provide sustained energy throughout the day, aligning with the overall health-conscious dietary patterns of Blue Zone communities.
1
Vegan Cheesy Grits Breakfast Bowl with Crispy Chickpeas
Photo Credit:zardyplants.com
This delectable dish is a Vegan Cheesy Grits Breakfast Bowl with Crispy Chickpeas, offering a flavorful and wholesome breakfast featuring creamy grits and crunchy chickpeas in a plant-based, cheesy sauce.
2
Easy Prep Ahead Gluten-free Vegan Oatmeal Cake
Photo Credit:wholenewmom.com
Berries, nuts, and oats are featured in this delicious breakfast oatmeal cake. It's sure to be a favorite and it's so easy to make!
3
Berry Chia Pudding
Photo Credit:wholenewmom.com
It's a healthy breakfast that tastes like a sweet dessert. Easy to make, tasty, and featuring healthy berries and chia seeds.
4
Chocolate Sweet Potato Smoothie Recipe
Chocolate Sweet Potato Smoothie is an easy, super simple but totally healthy breakfast or snack that can be made in just a few minutes. It's an excellent start to the day and can even use up leftover sweet potato.
5
Buckwheat Porridge
Photo Credit:www.becomingness.com
A wholesome and nourishing breakfast option. It combines nutty buckwheat with vibrant berries, creating a hearty and naturally sweet porridge.
6
High-Protein Vegan Breakfast Bowl
Photo Credit:www.kitchentreaty.com
This delicious recipe offers a nourishing breakfast option featuring plant-based proteins, grains, and colorful toppings for a balanced and energizing morning meal.
7
Raw Vegan Smoothie Bowl
Photo Credit:smoothiesncookies.com
A delightful raw vegan smoothie bowl that marries healthiness and indulgence, featuring vibrant, nutritious ingredients for a satisfying and guilt-free treat.
Blue Zone Lunch Recipes
Lunch in a Blue Zone often consists of a balanced and plant-based meal. Common lunch options include various vegetables, legumes like beans and lentils, whole grains, and tofu. These simple and delicious meals are typically prepared with minimal processing and emphasize local, seasonal ingredients, contributing to the overall health and longevity of Blue Zone residents.
8
Sweet Potato Chickpea Curry Recipe with Fresh Kale
Photo Credit:www.turningclockback.com
A flavorful and nutritious dish, blending sweet potatoes and chickpeas with aromatic spices for a delicious, plant-based meal.
9
5 Ingredient Healthy Kale and Quinoa Bowl
Photo Credit:karalydon.com
A quick and nutritious meal. It features kale, quinoa, and a simple dressing for a balanced and satisfying dish.
10
Vegan Ikarian Longevity Soup Blue Zone Recipe
Inspired by the Blue Zones, this plant-based soup featuring nourishing ingredients is believed to contribute to a long and healthy life.
11
Three Grain Salad with a Roasted Pepper Dressing
Photo Credit:thinlyspread.co.uk
This is a delicious and wholesome dish featuring a mix of grains and a flavorful roasted pepper dressing for a satisfying, nutritious meal.
12
Vegan Cheese Grits with Barbecue Beans
Photo Credit:www.rachaelhartleynutrition.com
A plant-based twist on Southern comfort food. Creamy grits are topped with barbecue-flavored beans for a flavorful and satisfying meal.
13
High-Protein Vegan Bowl Recipe
Photo Credit:www.breesveganlife.com
A nutritious and satisfying meal. This delicious bowl combines plant-based protein sources with vegetables and flavorful seasonings for a wholesome and balanced dish.
14
Vegan Ramen with Rice Noodles, Tofu and Vegetables
Photo Credit:happykitchen.rocks
A delightfully nutritious twist on traditional ramen, featuring rice noodles, tofu, and a variety of vegetables.
Blue Zone Dinners
Dinner in Blue Zones is about nourishment, with an emphasis on balanced, unprocessed foods that support overall health and longevity. Typical evening meals feature a variety of vegetables, whole grains, legumes, nuts, and seeds.
15
Vegan Chickpea Burgers
Photo Credit:karalydon.com
Plant-based alternative to traditional burgers. It combines chickpeas with flavorful ingredients to create a satisfying and delicious burger patty that everyone will enjoy.
16
Chana Saag Recipe
Photo Credit:www.spiceupthecurry.com
A delicious Indian dish. It combines chickpeas (chana) with spinach (saag) and aromatic spices, resulting in a flavorful and nutritious vegetarian curry.
17
Mushroom Kalamata Brown Rice Veggie Burger
A tasty plant-based burger made with brown rice, mushrooms, and Kalamata olives, offering a flavorful and nutritious meatless alternative.
18
Easy Veggie Meatloaf with a Vegan Option (made with real fresh v
Photo Credit:simpleandsavory.com
A vegan friendly twist on the classic dish. It combines various vegetables and plant-based ingredients to create a flavorful and satisfying meatless loaf.
19
Baked Sesame Tofu Power Plate
Photo Credit:wowitsveggie.com
Featuring crispy tofu coated in a savory sesame sauce. It's a flavorful and nutritious plant-based meal with Asian-inspired flavors.
20
Vegan Salmon with Orange Balsamic Sauce
A delicious plant-based alternative. with a sweet orange sauce.
21
Easy Sweet Potato Spinach and Chickpea Curry
Photo Credit:plantbasedfolk.com
Combines sweet potatoes, spinach, and chickpeas in a flavorful and nourishing curry sauce.
Blue Zone Desserts and Snacks
Blue Zone desserts and snacks focus on health and simplicity, featuring options like fresh fruits or nuts. Dark chocolate, in moderation, is also enjoyed for its potential benefits. These choices align with their emphasis on natural ingredients and portion control.
22
Chocolate Avocado Pudding with Cherries
A creamy and indulgent dessert that combines ripe avocados and dark chocolate with sweet and tart cherries for a delightful treat.
23
Nut Free Apricot and Chia Muesli Bars
Photo Credit:www.goodiegoodielunchbox.com.au
These bars are a nutritious and allergy-friendly snack made with apricots, chia seeds, and muesli for a wholesome and chewy treat.
24
Sweet Potato Muffins Paleo
Photo Credit:www.tessadomesticdiva.com
These muffins are made using sweet potatoes and other plant-based ingredients, resulting in a delicious and wholesome dessert, snack, or breakfast option.
25
Vegan Sweet Potato Cinnamon Roll Muffins
Photo Credit:www.hellospoonful.com
These delightful muffins are inspired by cinnamon rolls and are entirely plant-based, offering a sweet and comforting treat.
26
No Bake Energy Bites with Dates, Tahini and Zaatar
Photo Credit:www.healingtomato.com
Tasty energy bites with a unique and delicious flavor!
27
Apple Pie Bread
Photo Credit:onlyglutenfreerecipes.com
Captures the delicious essence of apple pie in a wholesome and tasty loaf, perfect for a sweet treat.
28
Vegan Chocolate Pudding Recipe Sugar-Free 3 Ingredients
This Vegan Chocolate Pudding recipe is sugar-free and requires only three ingredients. It's a simple, plant-based dessert option for those seeking a healthier and delicious treat.
Blue Zone Side Dishes
Blue Zone side dishes typically consist of plant-based options that complement the main meal. Common Blue Zone side dishes include various vegetables, salads, legume-based dishes like hummus or lentils, and whole grains.
29
Sauteed Kale w/ Caramelized Onions
Photo Credit:www.tessadomesticdiva.com
This recipe features Sauteed Kale with Caramelized Onions, combining the earthy bitterness of kale with the sweet richness of caramelized onions for a flavorful and nutritious side dish.
30
Brown Basmati Rice (Instant Pot Recipe)
Photo Credit:thefeatherednester.com
This recipe is for Instant Pot Brown Basmati Rice, offering a quick and convenient method to prepare the nutty and fragrant rice variety, perfect for various meals.
31
Sweet Potato Home Fries (Air Fryer and Oven Instructions)
Photo Credit:www.babaganosh.org
Here's a tasty recipe for Sweet Potato Home Fries! These crispy, golden bites of sweet potato goodness make a delightful and wholesome side dish or breakfast addition. Enjoy!
32
Southwest Quinoa Salad Recipe
Photo Credit:moneywisemoms.com
Try this Southwest Quinoa Salad Recipe! It's a zesty and colorful dish loaded with quinoa, beans, veggies, and a tangy dressing—a perfect blend of flavors for a wholesome and satisfying meal.
33
Spinach & Chickpeas Pulao Rice (South Indian style)
Photo Credit:vegcookbook.net
Here's a delicious recipe for South Indian-style Spinach & Chickpeas Pulao Rice! It's a flavorful and nutritious dish featuring aromatic spices, perfect for a satisfying meal bursting with taste.
34
Moroccan Carrot Salad
Photo Credit:wholenewmom.com
Try this Moroccan Carrot Salad! It's a vibrant, zesty dish with shredded carrots, aromatic spices, and a tangy dressing. A refreshing and flavorful side that's a breeze to make.
35
Oven Roasted Vegetables Medley
Photo Credit:twohealthykitchens.com
Introducing Oven Roasted Vegetable Medley—a colorful, flavorful side dish! Roast your favorite veggies with herbs and olive oil for a mouthwatering, healthy side that's simple to prepare. Enjoy the goodness!
Lisa Viger Gotte
Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.
