The Longevity Diet

by Valter Longo

WEEK 2 DAY 1 Breakfast Coffee or tea (with ½ squeezed lemon) Oats with almond milk, chocolate, nuts, and berries Oats, steel cut (80 g) Almond milk (1 glass, 240 mL) Fresh mixed berries (150 g) Cook the oats in water for 30 minutes. Remove them from heat, mix in the dark chocolate, nuts, and berries. Lunch Greek salad with feta, olives, onion, and peppers Mixed lettuce (150 g) Feta cheese (20 g) Peppers, green and red (200 g) Cherry tomatoes (150 g) Onion (optional) Olives (20 g) Olive oil (12 mL, 1 tbsp) Salt to taste Brown bread (40 g) (on the side) Snack Hazelnut milk, unsweetened (1 glass, 240 mL) Nut and whole-grain dark chocolate bar; choose a brand containing 150 calories, low in sugar (less than 8 g), made with 70% minimum dark chocolate and no milk Dinner Garbanzo bean salad and vegetables with garbanzo bean bread Garbanzo beans (150 g), cooked or canned (drained) Onion (1 medium), chopped Olive oil (25 mL, 2 tbsp) Salt and pepper to taste Spinach, boiled (200 g) Lemon juice Garbanzo bean bread (60 g) (recipe: Week 1, Day 3) Season the garbanzo beans with the onion, olive oil, and salt and pepper. Boil the spinach separately in salted water. Add the spinach to the seasoned garbanzo beans, adding more oil and lemon juice as needed. Serve with garbanzo bean bread. Suggested dessert: pecan nuts (25 g) and dates (20 g) WEEK 2 DAY 2 Breakfast Coffee or tea (with ½ squeezed lemon) Hazelnut milk, unsweetened (1 glass, 240 mL) Walnut bread (60 g) Strawberry jam, no sugar ...