7-Day Slow Ageing Diet Plan

🧬 Designed to nourish your cells, protect your DNA, and keep you thriving.

🌿 Core Principles

• Anti-inflammatory foods: Reduce chronic inflammation linked to ageing.
• Antioxidant-rich produce: Protect against oxidative stress.
• Healthy fats: Support brain, skin, and hormone health.
• Low glycemic load: Stabilize blood sugar and reduce cellular stress.
• Hydration & herbal teas: Flush toxins and support digestion.

🗓️ Daily Breakdown

Day 1 – Cellular Reset

• Breakfast: Chia pudding with blueberries, walnuts, and almond milk
• Lunch: Grilled salmon salad with avocado, spinach, olive oil, and lemon
• Snack: Green tea + a handful of pumpkin seeds
• Dinner: Stir-fried tofu with garlic, broccoli, and quinoa
• Evening: Oolong tea + 10-minute meditation

Day 2 – Gut & Glow

• Breakfast: Greek yogurt with flaxseeds, kiwi, and cinnamon
• Lunch: Lentil and sweet potato curry with turmeric and coconut milk
• Snack: Dark chocolate (85%) + herbal tea
• Dinner: Baked barramundi with asparagus and lemon zest
• Evening: Chamomile tea + journaling

Day 3 – Brain Boost

• Breakfast: Scrambled eggs with spinach, mushrooms, and olive oil
• Lunch: Sardine salad with rocket, olives, and beetroot
• Snack: Handful of walnuts + green tea
• Dinner: Cauliflower rice stir-fry with tempeh and tamari
• Evening: Rooibos tea + gratitude practice

Day 4 – Skin Support

• Breakfast: Smoothie with kale, cucumber, pineapple, collagen powder, and coconut water
• Lunch: Chickpea and avocado wrap with fermented veggies
• Snack: Brazil nuts + hibiscus tea
• Dinner: Grilled chicken with roasted carrots, zucchini, and tahini drizzle
• Evening: Lemon balm tea + breathwork

Day 5 – Detox & Repair

• Breakfast: Overnight oats with chia, raspberries, and almond butter
• Lunch: Miso soup with seaweed, tofu, and bok choy
• Snack: Apple slices with cinnamon + matcha tea
• Dinner: Zucchini noodles with pesto, cherry tomatoes, and hemp seeds
• Evening: Dandelion root tea + light stretching

Day 6 – Longevity Focus

• Breakfast: Buckwheat pancakes with blueberries and coconut yogurt
• Lunch: Quinoa tabbouleh with grilled halloumi and lemon dressing
• Snack: Handful of almonds + turmeric latte
• Dinner: Baked eggplant with tahini, pomegranate, and lentils
• Evening: Tulsi tea + reading

Day 7 – Anti-Ageing Feast

• Breakfast: Smoothie bowl with acai, banana, spinach, and chia
• Lunch: Wild rice salad with roasted veggies and pumpkin seeds
• Snack: Green tea + dark chocolate
• Dinner: Grilled prawns with garlic, lemon, and steamed greens
• Evening: Peppermint tea + reflection

 

🧠 Bonus Tips

• 💧 Drink 2–3L of filtered water daily
• 🧂 Use herbs like rosemary, thyme, and turmeric liberally
• 🧘‍♂️ Pair meals with mindful practices to reduce cortisol
• 🧃 Consider intermittent fasting (12–14 hours overnight) to support autophagy
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