Free 5-Day Menu
Blue Zones Diet 5-Day Sample Meal Plan
Find all the recipe links from our Blue Zones Diet 5-Day Sample Menu in one place. Easy plant-based meals with breakfast, lunch, dinner & snacks.
Looking for the recipes from our Blue Zones Diet 5-Day Sample Meal Plan? You’re in the right place!
Below you’ll find a collection of all the meals featured in our sample plan, organized by day. Each recipe is linked so you can quickly access it online, whether you’re cooking along on your laptop, tablet, or phone.
This companion page was created to make things simple — if you’ve printed out the PDF, just use this page to find every recipe in one easy spot.
Day 1
- Overnight Oats with Walnuts, Chia Seeds & Blueberries
- Mediterranean Quinoa Salad (vegan feta)
- Vegan Lentil Minestrone Soup
Day 2
- Sweet Potato Hash
- Black Bean & Corn Bowl
- Soba Noodle & Tofu Stir-Fry
- Miso Broth with Seaweed & Scallions
Day 3
Day 4
- Chia Pudding with Banana & Hemp Seeds
- Hummus Wrap with Cucumber, Tomato, Spinach & Olives
- Miso Roasted Tofu with Steamed Greens & Rice
- Roasted Chickpeas