Longevity Mediterranean Diet Dinners Meal Plan (Jan 20)

This post may contain affiliate links. Please read our disclosure policy.

This week’s meal plan focuses on Longevity Mediterranean Diet Dinners. These recipes highlight ingredients and foods researchers say may extend the length and improve the quality of your life!

Want to save this recipe?

Enter your email, and we’ll send it to your inbox. Plus, you’ll get delicious new recipes from us every Friday!

Save Recipe

Δ

Email

SAVE THIS!

Dinner Meal Planning

Make weekly dinner planning easy! While nutritional needs differ, I invite you to use these dinner meals as inspiration and adjust as needed. Sign up to get a dinner plan delivered to your inbox every Sunday!

Eating for a Long and Healthy Life

The New York Times recently wrote an article on which foods researchers say will help you live a long and healthy life. Susan B. Roberts, the senior associate dean for research at the Geisel School of Medicine at Dartmouth, says, “Just as important as your life span is your health span, or the number of years you live in good health.”

These tips are summarised from the New York Times article.

Longevity Foods to Prioritize

Researchers and dieticians advise adding these nutrients to your diet.

Prioritize protein: 

Plant-based sources like legumes, nuts, and whole grains seem to be especially beneficial and are key to maintaining strong muscles and bones.

Incorporate bone-strengthening nutrients: 

Calcium and vitamin D found in dairy milk, fortified plant milks, orange juices, and cereals are good sources of both nutrients. Yogurt, cheese, tofu, beans, and leafy green vegetables are great sources of calcium.

Pump up the polyphenols:

Fruits, vegetables, whole grains, nuts and legumes are rich in polyphenols, containing antioxidant and anti-inflammatory compounds that support healthy longevity. Do you know what else is a major source of polyphenols? Coffee! Three to five cups a day! Researchers have also found that berries, dark leafy green vegetables, avocados, and extra virgin olive oil contain health benefits, including a longer life and improved brain health.

Focus on healthy fats:

“Diets that are high in unsaturated fats, found in olive oil and most other plant oils, nuts, seeds, and avocados, have been linked with lower mortality,” says Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. “Fatty fish like salmon, tuna, anchovies, and sardines are rich in omega-3 fatty acids and associated with better brain health and a longer life.”

Limit ultra-processed foods:

In one study published in 2023, researchers found that processed meats and sugar-sweetened beverages like soda were strongly associated with earlier death.

Longevity Mediterranean Diet Dinners Menu

Monday’s dinner is filled with healthy plant-based protein found in lentils and a host of veggies in this 30-ish minute dinner. It’s hearty and hardy — perfect for a January Monday. Serve with healthy greens on the side.

Tuesday’s dinner is from the BlueZones and again focuses on a plant-based protein in this Japanese-style dish with a hint of soy sauce. Consider adding a warm cup of green tea for a comforting finish.

Wednesday’s dinner is a Sicilian-style meal with deliciously flavored Mediterranean ingredients, all cooked in one skillet. It’s an easy cleanup night, so linger over your meal! Serve with a side salad.

Thursday’s dinner is a 15-minute baked halibut meal with all the bright Mediterranean flavors I crave as we look toward the third week of January. It’s light, bright, and oh-so-healthy! Serve with sauteed vegetables and greens.

Friday’s dinner is a crockpot longevity stew in the BlueZones tradition. If you don’t have a slow cooker or want to make dinner quicker, substitute the Longevity Ikarian Stew with Black Eyed Peas and Kale recipe.

The Treat is light, bright, citrusy, and easy!

Have a beautiful and delicious week!

RELATED: More 31Daily Dinner Ideas >>

---

Longevity Mediterranean Diet Recipes

1

Monday: Curry Lentil Soup

Curry Lentil Soup is naturally vegan, packed with curry flavors, turmeric, and ginger, and is utterly delicious. Simple to make in 30 minutes or less, it's a must cook for soup season!

See the Recipe

2

bluezones.com

Tuesday: Teriyaki Tofu Don

In Japan, tofu is most often eaten in its silken version, with just a hint of soy sauce. Firm tofu is a great alternative to meat thanks to its

See the Recipe

3

Wednesday: Garlic Chicken Thighs with Olives & Potatoes

Bright-green Castelvetrano olives hail from Sicily and have a buttery flavor and meaty texture that pair perfectly with the Italian seasoning and salty capers in this one-skillet chicken dinner. Look for them on your supermarket olive bar or in jars with Italian ingredients.

See the Recipe

4

Thursday: Baked Halibut

Baked halibut with lemon, dil, garlic, and Italian seasoning. This easy halibut recipe takes just 15 minutes!

See the Recipe

5

Friday: Ikarian Stew with Black Eyed Peas

Slow Cooker Ikarian Stew is a delicious and hearty mixture of black-eyed peas, vegetables, and spices slowly cooked, and perfect for a chilly day.

See the Recipe

6

Treat: Lemon-Kissed Blondie Bites

These little bites are sweet, with a kiss of zesty lemon! They are also packed with wholesome ingredients like dates, nuts, and oats to give them a

See the Recipe