This anti-aging meal plan will take years off how you look and feel, and it will help you to lose weight. This seven-day plan is loaded with natural anti – inflammatory foods, vitamins and antioxidants that protect and boost your body's cells at the surface of the skin right through to your internal organs.
Day one |
Day two |
Day three |
Day four |
Day five |
Day six |
Day seven
Day one
Breakfast
Porridge made with skim milk and water, add 4 chopped prunes, ½ chopped apple and 3 chopped walnuts and sprinkle with cinnamon
1 cup rooibos tea
Note: Rooibos tea is caffeine-free, and is a good source of antioxidants. Try to minimise caffeine intake for more effective anti-ageing.
Morning snack
Chopped carrots, celery and cherry tomatoes
½ cup low fat cottage cheese
Lunch
Salmon salad sandwich:
2 slices wholegrain bread, eg Burgen
1 small can red salmon, drained
1/3 avocado, sliced and spread onto bread
Salad, e.g. baby spinach leaves, grated carrot, sliced tomato
Note: Salmon, fresh or canned is a great source of Omega 3 fatty acids which are essential for healthy skin, joints and also help to prevent blood clots and high blood pressure.
Afternoon snack
200g low fat plain yoghurt
Fresh or frozen berries, mixed through
Green tea
Dinner
Marinated garlic chicken:
Coat chicken breasts in a mixture of chopped garlic, ginger, lemon juice and soy sauce and leave to marinate for an hour or more. Grill or bake and serve with steamed broccoli, cauliflower and ½ cup cooked brown rice.
Note: The family of cruciferous vegetables includes cabbage, cauliflower, broccoli, Brussels sprouts and Asian greens, all of which help protect the body against toxins and cancer.
Tip: Garlic has a huge list of health properties – it is antifungal, antibacterial anti-inflammatory as well as anti-ageing! It can help lower cholesterol, blood pressure, can protect against heart attack and stroke, reduce blood clots and fight off infection, all necessary to stay healthy as you get older.
Day two
Breakfast
2 slices wholegrain toast
1 tbsp natural peanut butter or tahini
½ mashed banana
1 mug rooibos tea
Note: Peanuts also contain resveratrol, an antioxidant compound. Try to buy organic peanut butter, or those brands without added salt and sugar.
Morning snack
2 small mandarins
15 raw almonds
Lunch
Spiced pumpkin and sweet potato soup
2 wholegrain crackers, eg Vitaweat, topped with 30g low fat cheddar
Note: This soup contains turmeric, a spice known for its anti-inflammatory and antioxidant properties. It contains the compound curcumin, which is thought to provide benefit against some dementia, rheumatoid arthritis and some cancers.
Afternoon snack
Avocado delight:
Remove the seed from half an avocado and fill the hole with 2 tsp flaxseed or olive oil and a little balsamic vinegar or lemon. Sprinkle with a pinch of sea salt and black pepper.
Note: Avocado is extremely high in Vitamin E, an antioxidant-rich nutrient to help maintain healthy, supple skin, Avocados are also a good source of monounsaturated fats which help to lower cholesterol, as well as fibre, folate and potassium.
Dinner
Citrus salmon with roasted vegetables
Evening snack
Green tea
Day three
Breakfast
½ cup natural muesli
½ chopped pear
fresh or frozen berries
3 tbsp low fat plain yoghurt
3 prunes
1 tbsp flaxseed oil
Note: Flaxseed oil is a great source of Omega 3 fatty acids, which nourish and plump the skin and help smooth out wrinkles. Flaxseed oil is not to be cooked with though, as the oils turn rancid.
Morning snack
Rooibos tea
10 raw almonds
5 walnuts
Lunch
Tuna wrap:
2 pieces of mountain bread, overlapped
1 small can tuna, drained
salad greens
grated carrot and cucumber
½ avocado, sliced
Afternoon snack
1 small bunch grapes
200g low fat plain yoghurt
Dinner
3 medium lamb chops, brushed with olive oil and grilled
Roast sweet potato, garlic and parsnip
Steamed broccoli
1 glass red wine
Note: Red wine, like red grapes, contains high amounts of the antioxidant compound resveratrol which curbs the effect of ageing.
Day four
Breakfast
2 eggs, boiled or poached
1 slice wholegrain toast
3 slices avocado
½ sliced tomato
Rooibos tea
Morning snack
1 large apple
10 raw almonds
Lunch
Spiced pumpkin and sweet potato soup, leftover from Day Two
Small green salad with flaxseed oil dressing
Afternoon snack
½ cup low fat cottage cheese
Chopped carrot, cucumber, cherry tomatoes
Note: It’s important to include adequate calcium in the diet, especially as you get older to prevent osteoporosis settling in. Regular exercise such as walking and light weights will also help.
Dinner
Wholemeal salmon pasta
Tip: If a recipe calls for pasta, substitute with wholemeal pasta for a higher fibre, less processed meal that will still taste great.
Day five
Breakfast
Antioxidant smoothie:
Blend ½ cup frozen berries, ½ banana, 1 cup skim milk, 1 tbsp low fat yoghurt, 1 tbsp flaxseed oil and 1 tbsp raw almonds. Sip slowly and enjoy!
Morning snack
3 wholegrain crackers, eg Ryvita, Corn Thins
1 tbsp hummus
1 sliced tomato
Lunch
Turkey and cranberry roll:
On a wholegrain bread roll, spread 3 slices avocado and fill with sliced turkey breast, cranberry sauce and salad greens.
Note: Like berries, cranberries are a potent source of antioxidants and also help keep the bladder healthy.
Afternoon snack
10 walnuts
6 dried apricot halves
Green tea
Dinner
Leek, Spinach and Mushroom Frittata
Serve with a green salad
Evening snack
3 squares dark chocolate
Rooibos tea
Day six
Breakfast
Porridge made with skim milk and water, add 4 chopped prunes, ½ chopped apple and 3 chopped walnuts and sprinkle with cinnamon
1 cup rooibos tea
Morning snack
Avocado delight:
Remove the seed from half an avocado and fill the hole with 2 tsp flaxseed or olive oil and a little balsamic vinegar or lemon. Sprinkle with a pinch of sea salt and black pepper.
Lunch
Leftover frittata from Day Five
Green salad
Afternoon snack
1 small bunch grapes
200g low fat plain yoghurt
Green tea
Note: Green tea is rich in flavonoids which help protect the skin against ageing, and it also boosts the metabolism and helps to burn fat.
Dinner
Soy and ginger steamed salmon with bok choy
Serve with brown rice and green vegetables, eg broccoli and beans
1 glass red wine
Note: Ginger is great for stimulating digestion and improving circulation, and has been used medicinally for hundreds of years in India. Grate and add to soups or marinades or blend into a fresh juice.
Day seven
Breakfast
½ cup natural muesli
½ chopped pear
fresh or frozen berries
3 tbsp low fat plain yoghurt
3 prunes
1 tbsp flaxseed oil
Morning snack
3 wholegrain crackers, eg Ryvita, Corn Thins
1 tbsp hummus
1 sliced tomato
Lunch
Tuna wrap:
2 pieces of mountain bread, overlapped
1 small can tuna, drained
salad greens
grated carrot and cucumber
½ avocado, sliced
Afternoon snack
1 apple
15 raw almonds
Green tea
Dinner
Lemon and garlic chicken on rocket
Serve with green vegetable and brown rice
1 glass red wine
