Meals
Longevity-oriented meals with full macros (kcal, protein, fat, carbs, fiber) and USDA-sourced nutrient data. Real food, no supplements, no brand pushing.
Sardines on Rye with Lemon
Tinned sardines on dark rye with lemon — 29 g of protein, ~1.4 g of EPA+DHA omega-3, ~350 mg of calcium and ~8 mcg of B12 in five minutes, no cooking.
Plain Kefir with Banana
200 ml plain kefir with half a banana — 200 kcal, 10 g protein, and at least 10⁹ live cultures. Probiotics paired with prebiotic fibre in a two-ingredient, zero-prep snack.
Hard-Boiled Egg with Whole-Grain Crispbread
Two hard-boiled eggs with two rye crispbreads — 230 kcal, 16 g protein, and ~250 mg choline. A portable prep-ahead snack with steady protein-plus-complex-carb energy.
Edamame with Sea Salt
150 g shelled edamame with sea salt — 190 kcal, 17 g plant protein, ~25 mg isoflavones. The highest-protein plant snack in the rotation, ready in 2 minutes from frozen.
Turkey-Stuffed Bell Peppers with Tomato Sauce
Bell peppers filled with ground turkey, brown rice, and herbs, baked in tomato sauce — 36 g of protein and 440 kcal with ~150 mg vitamin C and lycopene from cooked tomatoes.
Miso-Glazed Tofu with Bok Choy & Brown Rice
Firm tofu baked in white miso glaze with steamed bok choy and brown rice — 24 g of protein, 430 kcal, fully plant-based. Covers isoflavones, calcium, vitamin K, and live fermented cultures.
Shrimp & Zucchini Pasta with Walnut Pesto
Whole-wheat spaghetti with sautéed shrimp, zucchini ribbons, and walnut-basil pesto — 38 g of protein and 490 kcal in 25 minutes. Covers selenium and omega-3 ALA in a single Mediterranean-style dinner.
Chicken & Vegetable Stir-Fry with Buckwheat
A 25-minute dinner with 36 g of protein and 480 kcal — chicken thigh, broccoli, and snap peas stir-fried with ginger-soy over buckwheat, delivering sulforaphane and ~90 mg magnesium.
Turkey, Hummus & Veggie Wrap
A 10-minute no-cook lunch with 30 g of protein and 7 g of fiber at 420 kcal — whole-wheat tortilla, sliced turkey, hummus, baby spinach, cucumber, and roasted red pepper.
Quinoa & Chickpea Roasted Veggie Bowl
Roasted zucchini, red onion, and bell pepper over quinoa and chickpeas with tahini. Complete plant protein — 480 kcal, 20 g protein, 12 g fiber.
Lean Beef & Lentil Stew with Root Vegetables
Slow-simmered lean beef with green lentils, carrot, parsnip, and thyme — 40 g of protein, 12 g of fiber, and 490 kcal in a warming one-pot dinner built around heme iron, zinc, and B12.
Tuna Niçoise Salad
Canned tuna, hard-boiled egg, green beans, olives, and tomatoes over mixed greens with Dijon vinaigrette — 38 g of protein and 390 kcal in a Mediterranean-pattern lunch high in marine omega-3.