The Seven-Day Anti-Aging Diet Meal Plan

Breakfast

• Savory breakfast sandwich: Split 1 whole wheat English muffin. Top each side with 2 Tbsp. grated light Jarlsberg cheese, and toast until cheese melts. Layer 1 oz. extra-lean deli ham between halves

• 1 small tangerine

• Coffee or tea

Lunch

• 1 (5-oz.) can Bumble Bee Easy Peel Sensations Seasoned Tuna Medley (any flavor)

• 1 whole wheat pita bread

• 1/2 c. prepared tabbouleh salad (such as Cedar's)

Snack

• 1 hard-cooked egg with 1 Triscuit or one 100-calorie pack pistachios (about 30)

Dinner

• 1 serving Whole Wheat Rotini with Walnut Pesto

Extra

• 5 oz. red wine or Berries in Red Wine

Reprinted with permission of Hearst Communications, Inc.

Breakfast

• 1 c. Kashi Heart to Heart Cereal (or 150-calorie portion of another whole-grain cereal), 1 c. fat-free milk, 1/3 c. blueberries (fresh or frozen)

• 2 tsp. ground flaxseeds

• Coffee or tea

Lunch

• 1 serving Spinach and Strawberry Salad

• 1 part-skim mozzarella string cheese

• 4 Ak-Mak crackers

Snack

• Starbucks Grande Cappuccino or Tall Latte made with fat-free milk (no whip) or 1 mini bag Jolly Time Healthy Pop

Dinner

• 1 serving Walnut-Crusted Chicken Cutlets

• 1 c. Simply Potatoes Mashed Sweet Potatoes heated in microwave

• 1 c. green beans, steamed and seasoned with freshly ground black pepper

Extra

• 5 oz. red wine or 1 pkg. World of Grains Cookies

Reprinted with permission of Hearst Communications, Inc.

DAY 4

Breakfast

• Banana-Peanut Butter Smoothie

• 1 slice whole wheat cinnamon-raisin bread, toasted, spread with 1 tsp. light butter

• Coffee or tea

Lunch

• 1 Healthy Choice Fresh Mixers Rotini & Zesty Marinara Sauce (sprinkled with 2 tsp. Parmesan cheese)

• 1 small apple

Snack

• 1 Mini Babybel Light cheese and 1/2 c. red or purple grapes

Dinner

• 1 serving Spring Vegetable Risotto with Shrimp

Extra

• 5 oz. red wine or 1 tin Sweet Riot Cocoa Nibs

Reprinted with permission of Hearst Communications, Inc.

Breakfast

• Cheesy Cinnamon Toast: 1 slice whole wheat cinnamon-raisin bread, toasted and spread with 2 Tbsp. part-skim ricotta. Sprinkle with 1 Tbsp. chopped walnuts. Drizzle with 1 tsp. honey

• 1 small banana

• Coffee or tea

Lunch

• 1 Kashi Pocket Bread Sandwich (any variety)

• 8 oz. fat-free milk

• 8 baby carrots

Snack

• 50 steamed edamame (green soybeans) in the pod or 1 stalk of celery spread with 1 Tbsp. peanut butter

Dinner

• 1 serving Stuffed Tomatoes with Lean Ground Beef

• 3/4 c. steamed Swiss chard, mixed with 1 tsp. golden raisins

• 1 whole wheat pita bread

Extra

• 5 oz. red wine or 1 serving Buttermilk Panna Cotta with Blackberry Sauce

Breakfast

•vHoneyed Fruit Parfait to Go: Divide and layer into large paper cup 1 c. assorted chopped, mixed fresh fruit (your choice), 8 oz. fat-free, plain yogurt, and 1 Tbsp. chopped nuts or ground flax or wheat germ. Drizzle with 1 tsp. honey

• Coffee or tea

Lunch

• Greek Salad Pita: Spread 1/4 c. hummus inside 1 whole wheat pita. Add 1/2 c. baby salad greens, 2 tomato slices, and 2 Tbsp. feta cheese. Sprinkle with red wine vinegar

• 1 small banana

Snack

• 1 pkg. South Beach Living Dark Chocolate-Covered Soynuts or 1 Mini Babybel Light cheese with 2 Triscuits

Dinner

• 1 serving Turkey Cutlets with Mixed Berry Sauce

• 1 c. Minute Ready-to-Serve Brown & Wild Rice

• 1 c. steamed broccoli sprinkled with 2 tsp. freshly grated Parmesan cheese

Extra

• 5 oz. red wine or 1/2 c. light ice cream (about 100 calories) topped with 1/4 c. raspberries and 2 tsp. mini semisweet chocolate chips

Reprinted with permission of Hearst Communications, Inc.

Breakfast

• 1 serving Smoked Salmon Scrambled Eggs

• 1/2 whole wheat English muffin, toasted and spread with 1 tsp. light butter

• 1/2 c. cubed cantaloupe

• Coffee or tea

Lunch

• Soup & Sandwich: Open-Faced Jarlsberg Sandwich with Greens plus 1 c. Campbell's Select Harvest Savory White Bean with Roasted Ham soup

Snack

• 10 medium strawberries, sliced, with 1 1/2 tsp. brown sugar, topped with 2 Tbsp. part-skim ricotta

Dinner

• 1 serving Southwestern Chicken Salad

• 1 oz. baked whole-grain tortilla chips

• 1 orange

Extra

• 5 oz. red wine or Starbucks Tall Tazo Green Tea Latte (hot or iced)

Note: All calorie-free beverages are allowed — especially coffee and tea. All meals and snacks are interchangeable within categories, so you can sub one breakfast for another, for example, or swap two snacks. We've also included our favorite healthy convenience foods to make the meal plan simpler.