The Seven-Day Anti-Aging Diet Meal Plan

DAY 1

Breakfast

• 1 Oat and Almond Breakfast Bar

• 6 oz. fat-free plain yogurt or 4 oz. low-fat cottage cheese

• 15 red or purple grapes or 1/2 small grapefruit

• Coffee or tea

Lunch

•1 serving Black Bean Soup

• Salad: 2 c. salad greens, 1/4 avocado, and 1 segmented small tangerine. Toss with 1 Tbsp. balsamic vinegar and 1 tsp. extra virgin olive oil

• 3 Triscuits

Snack

• 4-5 deli-thin slices (about 1.5 oz.) ham spread with 2 tsp. honey mustard, rolled in a lettuce leaf

Dinner

• 1 serving Chard-Wrapped Salmon

• Asian Rice: 3/4 c. cooked brown rice, 1/2 green onion, chopped, 1/2 tsp. low-sodium soy sauce, and 1/4 tsp. Asian sesame oil

• 17 steamed baby carrots

Extra

• 5 oz. red wine or 1 oz. baked whole-grain chips and 1/3 c. salsa

DAY 2

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

DAY 3
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

Next: Plans for days 4-7