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Ultra-Longevity Meal Plan with Pics

Sunday, June 12, 2011

I recently read a book called “Ultra-Longevity – The seven-step program for a younger, healthier you.”

I really enjoyed this book and recommend it to anyone interested in optimizing their health.
As you can imagine, one of the steps in the book involves nutrtion. And in that chapter, the author provides an 8-day sample meal plan, complete with recipes for the meals and snacks. The dishes contain a variety of healthy ingredients, including spices which are an important part of the plan. The dishes sounded so good that I was inspired to try as many recipe as possible! Here are the meals I have tried so far:


1. First is a simple veggie-egg white omelet. I have seen many Spark members discuss similar dishes on the message boards, but I had never tried it before. You can use any veggies you have on hand. I used zucchini, onion, bell pepper, mushroom, spinach, and tomato.

Saute the veggies in a little canola oil. Once they are soft, add four egg whites. Sprinkle a little parmesan cheese in as well. Here’s what it looks like while cooking:

I served it with Thomas’ Light Multigrain Muffin and some fresh berries. It looks a mess, but it was very, very good. This is going to be a go-to meal for me – especially when I need protein but don’t have a lot of calories to spare.

The omelet itself has 130 calories. The entire meal clocks in at around 300 calories.

2. The next breakfast was blueberry pancakes! I didn’t really think of this as food for a healthy eating plan, but I guess when you use whole wheat flour and practice portion control, it can work! These pancakes are served with a glaze of maple syrup, walnuts, orange juice, and zest of orange.

They were so delicious, and only 195 calories per serving. I had mine with the rest of the orange. By the way, these were a big hit with my dogs as well!

3. Another great breakfast idea: chicken sausage.

These are made with one pound of ground chicken (for 6 servings), diced apple, dice onion and garlic, sage, salt, and pepper. Olive oil and maple syrup are also added directly into the mixutre. Form into patties and brown them in a skillet. No additional oil is needed. I had mine with eggs and a fruit salad with peach, kiwi, and blueberries. I froze the remaining sausage patties and can’t wait to try them again!

Lunch and Dinner:

1. First up is a grilled veggie wrap with eggplant, portabella musrhoom, pineapple, and bell peppers.

Here are the veggies getting their nice grill marks:

Chop up the veggies and toss them with some balsamic vinegar and seasonings, roll it up in a wrap and add a ton of romaine, and that’s lunch!

The addition of the pineapple was really nice. However I can’t say I would make this exact meal again. I really don’t like eggplant. I try it periodically because I treat myself like a toddler – keep introducing new foods multiple times. Who knows, I may learn to like it at some point.

2. Another great wrap was the grilled chicken quesadilla. Here you see it served with avacado salad, and “cream” of broccoli soup:

The broccoli soup of course had no cream in it. Instead it was pureed after cooking to give it that creamy texture. It tasted so fresh! A surprising ingredient in this soup was pistachios! That really added to the depth of flavor.

3. This dish is Horeradish Crusted Salmon with Cranberry Dill Catsup. For this dish you actually grate fresh horseradish and coat the salmon with it before sauteing. This is so good, I may learn to like salmon. I highly recommend trying this method the next time you make fish.

I served this with a bag of frozen vegetables. The meal plan called for serving it with gingered carrots, but I dd not have all the ingredients on hand.


1. The book included a recipe for trail mix bars. I’ve never made my own bars before, but these were really, really tasty! These bars are chock full of wholesome ingredients:

One of the things I liked was the use of Quinoa Flakes in the recipe. I have been trying to include quinoa in my diet, but I haven’t really liked it as a side dish. But I loved it as part of this baked dish!

Each bar has 130 calories in it. I took a bunch with me on my recent trip, and they were perfect to eat on the plane. I will definitely be making these again as well.

All in all, there are 55 recipes listed in this book for the 8 day meal plan. I have tried 10 of them so far, and 9 of the 10 I will make again. I’m really excited about trying the rest of the recipes. Gosh I haven’t even started on the desserts yet! For lunch today I’m going to have tortilla soup and a cranberry chicken wrap. I’d better get busy!!

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