Healthy Ideas for Meal Prep (Vegan)

🥄 1. Longevity Powder (Breakfast)

5-minute science-backed Longevity Powder recipe to boost healthspan. This anti-aging formula is made from ingredients demonstrated to help slow aging and improve cholesterol. Meal prep this powder for a quick addition to any breakfast. Add it to overnight oats, soy yogurt, cashew yogurt, strawberry chia pudding, fruit bowls, blueberry smoothies, or almost anything.

Feel free to add homemade protein powder for a protein boost. All the ingredients in this Longevity Powder are optional. Omit the wheat germ for gluten-free. See my Longevity Spice Mix with the top 8 anti-aging spices, designed for savory recipes.

This formulation consists of proven ingredients in the science of aging, including cocoa powder for heart health and wrinkles, wheat germ for anti-aging spermidine, gooseberry powder (amla) for its LDL-lowering benefits, barberries for its anti-aging autophagy benefits, cinnamon and cloves for antioxidants, and flaxseed meal for anticancer lignans.

GET THE RECIPE HERE.

🥣 2. Soy Milk Yogurt or Cashew Yogurt

Incorporating low-sodium fermented foods into your daily diet is essential for promoting excellent health and longevity. Research on fermented foods and gut health reveals that yogurt can significantly enhance microbiome diversity, a critical factor for maintaining a healthy gut. When combined with a high-fiber diet, fermented foods also help lower markers of inflammation. However, individuals with lower microbiome diversity experienced increased inflammation, likely because their gut bacteria struggled to process the fiber. This highlights the importance of gradually introducing both fiber and fermented foods to allow them to work synergistically, improving gut health and overall well-being.

Since many fermented foods are high in sodium, choosing low-sodium options is key to maintaining optimal health. Unsweetened plant-based yogurts, like my Easy Soy Milk Yogurt or Cashew Yogurt recipes, are excellent choices. These options provide the benefits of fermentation while keeping your sodium intake in check, making them a delicious and health-conscious addition to your diet.

SOYMILK YOGURT RECIPE & CASHEW YOGURT RECIPE

🥬 3. Greens with a Low-Glycemic Dressing

Kale is a low-oxalate nutrient-dense vegetable, but any green works in this recipe. How you prepare your greens makes all the difference. If you're looking for a way to steam kale packed with flavor and lower your blood sugar, you're in the right place! This recipe will guide you on cooking kale (or greens) using an Instant Pot and stovetop method, paired with a simple diabetic-friendly dressing. It's the perfect veggie starter for diabetics and anyone looking for a healthy, nutrient-packed side dish.

This diabetic-friendly dressing includes mustard to enhance sulforaphane synthesis, lemon juice for better iron absorption, and date syrup for natural sweetness. Research suggests dates may help lower blood glucose, improve cholesterol levels, and support a healthy gut microbiome.

GET THE RECIPE HERE.

🫚 4. Longevity Spice Mix

Longevity Spice Mix is a simple way to support healthy aging. Each ingredient in this flavorful blend was chosen for its potential to benefit your health at the cellular level. Backed by science, this mix is designed to help you add a little extra to your meals—whether a salad, veggie bowl, soup, stew, or roasted veggies—while supporting your overall wellness. Incorporate the power of spices into your daily routine.

Turmeric, the most anti-inflammatory food in the Dietary Inflammatory Index, reduces inflammation when paired with black pepper, which enhances curcumin’s benefits. Ginger and garlic powders, ranking among the top anti-inflammatory foods, lower inflammatory markers, alleviate pain, and improve fatigue. Cayenne boosts metabolism, accelerates fat burning, and has been linked to a lower risk of mortality, while black cumin seeds improve cholesterol, blood sugar, and weight management. Long pepper contributes piperlongumine, an anti-aging compound, while mustard powder enhances sulforaphane, a cancer-fighting compound in cruciferous vegetables. Marjoram doubles the antioxidant content of dishes with just a small amount.
Together, these spices elevate flavor and deliver impressive health benefits, from reducing inflammation and supporting metabolic health to enhancing antioxidant and anti-cancer properties. A daily dose of this blend is a simple way to enrich meals and promote wellness.

GET THE RECIPE HERE.

🍘 5. Seaweed Recipes

Iodine is critical for producing thyroid hormones, which regulate our metabolism and energy. Without enough iodine, we risk hypothyroidism, which can lead to issues like fatigue and weight gain. Sea vegetables, such as seaweed, are great sources of iodine, so I incorporate them into my diet, especially on a plant-based diet.
Concerns about goitrogens, which can interfere with iodine uptake, exist regarding cruciferous veggies like kale and broccoli. However, cooking these vegetables significantly reduces their goitrogen content, and moderate amounts of raw cruciferous vegetables are generally safe if you’re getting enough iodine. So, I make sure to include iodine-rich foods like seaweed to balance things out, ensuring I get all the health benefits of cruciferous veggies without compromising my thyroid function.

1. Wakame Seaweed Salad: Anti-Inflammatory Seaweed Salad with no refined sugar or excessive salt! 

2. Cucumber Seaweed Salad delivers flavor and function. Incorporate it into your meals for a refreshing, health-boosting addition to your routine.

3. 5-Minute Creamy Asian Tahini Dressing is made with wholesome oil-free ingredients. Perfect for adding flavor to seaweed recipes!