AG DIET

 A

Understood—we are moving to a strictly plant-based version of the longevity diet. This version leans even more heavily into the "Big Three" mentioned in the article: whole grains, nuts, and legumes, while completely removing fish and white meat.

3-Day Plant-Based Longevity Plan

Meal	Day 1: The Legume Focus	Day 2: The Whole Grain Focus	Day 3: The Nut & Seed Focus
Breakfast	Savory Oatmeal: Steel-cut oats topped with sautéed mushrooms, spinach, and a dash of turmeric.	Buckwheat Porridge: Topped with sliced pears, walnuts, and a sprinkle of cinnamon.	Chia Seed Pudding: Made with unsweetened soy or almond milk, topped with fresh raspberries.
Lunch	Red Lentil Dahl: Simmered with ginger and garlic, served over a small portion of brown rice.	Mediterranean Farro Bowl: Farro tossed with roasted chickpeas, olives, tomatoes, and parsley.	Black Bean & Corn Salad: With avocado, cilantro, and lime juice (no added salt).
Dinner	Tempeh Stir-fry: Fermented soy (tempeh) with broccoli, peppers, and snap peas over quinoa.	Hearty Bean Chili: A blend of kidney and pinto beans with plenty of root vegetables and cocoa powder.	Stuffed Sweet Potato: Filled with spiced lentils, kale, and a drizzle of almond butter sauce.
Snack	Unsalted pumpkin seeds (pepitas).	A piece of seasonal fresh fruit (e.g., orange or plum).	Celery sticks with natural, "no-salt-added" peanut butter.
Beverage	Water or Hibiscus tea.	Water or Green tea.	Water or Sparkling water with cucumber.

---

Key Adjustments for Success:

• Protein Swap: We’ve replaced fish and white meat with tempeh, lentils, and beans. These provide the protein centenarians need without the saturated fats found in red meats.

• Texture & Flavor: Since we are avoiding salt, use umami-rich ingredients like nutritional yeast, balsamic vinegar, or toasted sesame oil to keep the meals satisfying.

• Whole Food Focus: Every meal is designed to be "processed-food-free," adhering to the article's warning that refined grains and added sugars are the primary drivers of premature death.

Would you like me to create a 7-day version of this plant-based plan to give you a full week of variety?