A heartfelt thanks to my mother is where my dietary journey begins. Her teachings in the kitchen and emphasis on wholesome eating have been instrumental. Our sibling rivalry over who gets more salad speaks volumes of the healthy habits she instilled. Despite a brief detour into the realm of frozen pizzas and lasagnas during my adolescent years, my diet has remained largely beneficial, a testament to her influence. So, for shaping my nutritional foundation with care and wisdom, thank you, Mom.
Pre-Challenge Dietary Habits Pre 2020, I was engaged in regular snacking binges & no meal was a real meal to me without meat in it. Best, red greasy meat. Since then an awful lot changed:
Flexitarian Approach: 2020 I've cooked only vegetarian. Since 2021, I added in occasional meat and fish (but limiting red meat).
Quality of Food: Prioritized fresh, minimally processed, mostly organic ingredients.
Nutrient Focus: Ensured a diet rich in fiber, greens, and fruits.
Intermittent Fasting: Practiced 17/18-hour fasting cycles until Spring 2023, halted due to inadequate calorie intake.
A Typical Day Pre-Challenge:
Morning: Skipped breakfast.
Lunch (2-3 PM): Consistent musli base with hot water, fruits, plant yogurt, or a smoothie, and nut butter.
Dinner (6-7 PM): Varied home-cooked meals, sufficient for 2-3 days. Dining out occasionally resulted in late meals.
New Blueprint DietAdopting a combination of the Mediterranean Diet and Blueprint Recipes, my daily meal plan now looks like this:
8.30-9.30 AM: Breakfast
1-2 PM: Lunch
Before 2.30 PM: Snack
-> Details
8.30-9.30 AM: BREAKFAST Every day the same (and I love it):
Based on my baseline biomarker analysis, I've fine-tuned my diet to optimize my aging clock:
Protein Priority: Add lean meats & fish (1-2 p.W.) and nuts are now dietary staples.
Up Phytochemicals: Enhanced consumption of leafy greens, raw cacao, EVOO.
Iron-Rich Foods: Increased intake of kale, oysters, anchovies, and mackerel.
Strict Meal Order: Fiber & vegetables → Protein → Carbs
Fasting Regimen: Eating window set to 8 AM - 3 PM (M-T), flexible on weekends, with no meals after 5 PM.
Future Considerations
Calorie Tracking: To better understand and manage energy intake.
Weekly 24-Hour Fast: As an alternative to intermittent fasting.
Example Meals I have for Lunch:
Mushroom-stuffed Spaghetti Pumpkin with Beluga Lentils & Natural Rice Steamed & Roasted Veggies, with Smokey-Hummus and Natural Rice Chickpea-Lemon Stuffed Sweet Potato with Chicken Breast & Sala Afternoon Snack
Meal Prep and Ingredient GuidelinesMy Sunday meal prep ritual, crucial for maintaining a balanced diet, revolves around variety and practicality. Here’s how I approach it:
Wholesome Carbohydrates: Each week, I prepare a staple carbohydrate like brown rice or sweet potatoes. These serve as a versatile base for various meals.
Vegetables:
Staples: Broccoli and cauliflower, steamed, accompany every lunch.
Seasonal Variety: I add in seasonal (mostly roasted) vegetables like currently pumpkins or beets. I often include other favorites like carrots or sweet potatoes.
Protein Sources:
Plant-Based: A variety of legumes form the basis of proteins. Think hummus, red lentil daal, brown lentil stew, or beluga lentil mixes.
Animal Protein: Once or twice a week, I incorporate animal proteins like chicken or fish, which I prepare and freeze in advance for convenience.
Sauces and Dressings: I often prepare a flavorful sauce or marinade for the salad & veggies, such as Mojo Verde or a ginger-garlic mix.
This approach not only streamlines my kitchen time but keeps the family happy with variance also ensures a rotation of nutrient-rich, flavorful meals. It allows me to be efficient yet creative with my daily diet.