One Week Longevity Meal Prep 13

Jump To Grocery List Recipes Day 1

Cooking For Peanuts

Day 1 6302 Cal • 785.4g Carbs (183.0g Fiber) • 237.4g Fat • 309.0g Protein
Breakfast 2292 Cal Lunch 2558 Cal
Banana Nut Oatmeal Tofu Rice Bowl Recipe
4 serving • 1801 Cal 3 serving • 1761 Cal

Health Powder No-Cook Pickled Onions Without Sugar

3 serving • 490 Cal 10 serving • 156 Cal

5-Minute Artichoke Hummus Recipe

4 serving • 641 Cal

Snack 275 Cal Dinner 1177 Cal

Green Kiwi Smoothie Instant Pot Quinoa Lentil Curry
1 serving • 275 Cal 4 serving • 1177 Cal
Recipes
Cooking For Peanuts

Per 1 serving :
5-Minute Artichoke Hummus Recipe 160 Cal • 23.0g Carbs (6.7g Fiber) • 4.8g Fat • 8.7g Protein
Scaled to 4 serving Directions are for original recipe of 4 serving
1 1/2 cup Chickpeas, cooked 1 For private use. Do NOT curate.
(246 g) 2 Source: http: //cookingforpeanuts.com/artichoke-hummus-recipe/
6 oz Artichoke Hearts (170 g)
1 cloves, minced Garlic (3 g)
2 tbsp Hemp Hearts (20 g)
Prep 4 serving for Lunch on (but recommended)
Day 1 1 fruit, small Lemons (58 g)
(zest and juice)
2 tbsp, drained Capers (18 g)
(drained and rinsed, preferably
reduced sodium, optional)
3 peppers Calabrian Peppers
(30 g)

Per 1 serving :
Banana Nut Oatmeal 450 Cal
Protein
• 51.9g Carbs (10.1g Fiber) • 23.0g Fat • 17.3g
Scaled to 4 serving Directions are for original recipe of 4 serving
1 cup Oat Groats (168 g) 1 For PRIVATE use. DO NOT curate.
4 1/2 cup Water (1 kg) 2 Transfer the oat groats and water to a medium saucepan and
2 large Banana (272 g) bring the contents to a boil. Once boiling, reduce the heat to
(Mashed) medium-low and cover with a lid. Stir occasionally, adding more
water as needed. The oat groats are done when soft enough to
3 tsp Cinnamon (7.8 g)
eat but with a chewy texture. If you like them a little chewier,
Prep 4 serving for Breakfast on 1 cup Unsweetened Soy Milk simmer for 45 minutes. For softer oat groats, simmer for up to
Day 1 (140 g) 60 mins. They should still have a bit of a chew.
1 cup, chopped Walnuts, dried 3 Then add the mashed banana, cinnamon, and the desired
(125 g) amount of non-dairy milk to the saucepan and heat for about 3
1 cup, whole Strawberries minutes more, or until warm. Remove from the heat.
(144 g) 4 Top with strawberries, walnuts, and healthspan powder.
(Sliced)

Per 1 serving :
Green Kiwi Smoothie 275 Cal • 48.2g Carbs (9.9g Fiber) • 9.3g Fat • 7.2g Protein
Scaled to 1 serving Directions are for original recipe of 2 serving
1/2 cucumber Cucumber 1 Cut the cucumber (with peel), banana and kiwis into coins.
(150 g) 2 Add all ingredients and blend until smooth. Serve right away or
1/2 extra large Banana (76 g) pour into a bottle and take with you on the go.
2 fruit Kiwi fruit (138 g)
1 1/2 cup Spinach (45 g)
Prep 1 serving for Snack on 1 tbsp Almond Butter,
Day 1 Smooth/Unsalted (15 g)
 Per 1 serving :
Health Powder 163 Cal • 23.2g Carbs (8.7g Fiber) • 5.6g Fat • 4.4g Protein
Scaled to 3 serving Directions are for original recipe of 1 serving
1 tbsp Freeze-Dried Strawberry 1 FOR PRIVATE USE ONLY. Do not curate.
Powder (12 g) 2 Source: http: //cookingforpeanuts.com/health-powder/
3 tbsp, whole Flaxseed (31 g)
(meal)
6 tsp Barberries (36 g)

Prep 3 serving for Breakfast on 3 tbsp Wheat germ (22 g)

Day 1 (optional)
6 tsp Cocoa (11 g)
(powder, optional)
1 1/2 tsp Cinnamon (3.9 g)
1 1/2 tsp Amla Powder (7.5 g)
3/16 tsp Cloves (0.4 g)
(of)

Per 1 serving :
Instant Pot Quinoa Lentil Curry 294 Cal • 44.9g Carbs (7.2g Fiber) • 9.6g Fat • 13.9g Protein
Scaled to 4 serving Directions are for original recipe of 4 serving
2 cube Low Sodium Veggie 1 For PRIVATE use only. DO NOT curate.
Broth and Seasoning Bouillon 2 Source: http: //cookingforpeanuts.com/instant-pot-quinoa-lentil-
Cubes (16 g) curry/
1/2 cup Quinoa, cooked (85 g)
(dry, rinsed)
1/2 cup dry Red Lentils (70 g)
Prep 4 serving for Dinner on
Day 1 1 small Onions (70 g)
3 cloves, minced Garlic (9 g)
(minced)
1 tbsp Ginger (5.4 g)
(minced)
1 1/2 tbsp Tomato paste (24 g)
1 tsp Turmeric (2.2 g)
3/4 tsp Garam Masala (18 g)
1/2 tsp Chili powder (1.3 g)
(red)
1/2 tsp, ground Cumin (1.5 g)
1/16 tsp Pepper (0.1 g)
(of)
1 fruit without seeds Lemons
(108 g)
(zest and juice)
2 cup, chopped Kale (134 g)
(chopped)
0.3 cup Raw Cashews (36 g)
1 cup Yogurt, Plain, Soy (233 g)
1/4 cup Fresh cilantro (4 g)
1 pepper Peppers, dried (0.5 g)
(calabrianor one red stem and
seeds removed, optional)
1 clove Garlic (3 g)
 Per 1 serving :
No-Cook Pickled Onions Without Sugar 16 Cal • 3.7g Carbs (0.6g Fiber) • 0.1g Fat • 0.4g Protein
Scaled to 10 serving Directions are for original recipe of 10 serving
12 oz Apple Cider Vinegar 1 For private use. Do NOT curate.
(340 g) 2 Source: http: //cookingforpeanuts.com/pickled-red-onions/
5 clove Whole Cloves (0.9 g)
1 tsp Star Anise (3 g)
1 tbsp Ginger (5.4 g)
Prep 10 serving for Lunch on (3 slices fresh, or 1 tsp freeze-
Day 1 dried)
1/2 stick Stick Cinnamon (0.7 g)
1 tsp Peppercorn (2.1 g)
(about 7 peppercorns)
2 tsp Maple syrups (13 g)
(or agave,optional)
2 medium raw Red Onion
(220 g)
1 pepper Red peppers (45 g)
1 cup Water (237 g)
(plus more as needed)
 Per 1 serving :
Tofu Rice Bowl Recipe 587 Cal
Protein
• 50.4g Carbs (14.8g Fiber) • 20.5g Fat • 41.8g
 Scaled to 3 serving Directions are for original recipe of 3 serving
1 packet Super Firm Tofu 1 For PRIVATE use only. DO NOT curate.
(455 g) 2 Source: http: //cookingforpeanuts.com/easy-tofu-rice-bowl/
2 1/2 tbsp Soy Sauce, Less
Sodium, Tamari
1 tsp Garlic powder (3.1 g)

Prep 3 serving for Lunch on 1 tsp Onion powder (2.4 g)

Day 1 (optional)
2 tsp Cornstarch (5.3 g)
24 oz Cauliflower (680 g)
(riced frozen)
2 cloves, minced Garlic (6 g)
(minced)
1/2 cup Cilantro (8 g)
(chopped)
1 tbsp Rice Vinegar
1 tbsp Maple syrups (20 g)
3 tsp Sauce, Sriracha (18 g)
5 tbsp Raw Almond Butter
(75 g)
1 tbsp Lime juice (15 g)
(plus more to taste)
2 clove Garlic (6 g)
1 1/2 cup Edamame (177 g)
(shelled thawed)
3 large Carrots (216 g)
(grated on largest holes of a box
grater)
Grocery List
Cooking For Peanuts

Vegetables Beverages
Garlic Water
9 clove (27 g), Raw 5 1/2 cup (1.3 kg), Plain, clean water

Edamame
1 1/2 cup (177 g), Frozen, unprepared Spices and Herbs
Carrots Cinnamon
3 large (216 g), Raw 1 1/2 tbsp (12 g), Spices, ground

Red Onion Cloves

2 medium raw (220 g), Whole Foods Market 1/4 tbsp (1.65 g), Spices, ground

Red peppers Garlic powder

1 pepper (45 g), Hot chili, raw 1/3 tbsp (3.23 g), Spices

Cucumber Onion powder

1/2 cucumber (150 g), With peel, raw 1/2 tbsp (3.45 g), Spices

Spinach Apple Cider Vinegar

1 1/2 cup (45 g), Raw 22 3/4 tbsp (341 g), Great Value - Great Value

Onions Star Anise

2/3 medium (73 g), Raw 1 1/4 tsp (3.25 g), Morton & Bassett Spices

Tomato paste Ginger

1/4 cup (66 g), Canned, without salt added 2 tbsp (11 g), Spices, ground

Kale Peppercorn
2 cup, chopped (134 g), Scotch, raw 1 tsp (2.1 g), Whole peppercorns, black

Fresh cilantro Capers

4 tbsp (4 g), Coriander leaves, raw 2 tbsp, drained (18 g), Canned

Peppers Turmeric
1/4 cup (9.2 g), Hot chile, sun-dried 1/3 tbsp (2.27 g), Spices, ground

Garam Masala
Fruits and Fruit Juices 3/4 tsp (18 g), Badia

Banana Chili powder

3 medium (354 g), Raw 1/4 tbsp (1.88 g), Spices

Strawberries Cumin
1 cup, whole (144 g), Raw 1/4 tbsp, ground (2.25 g), Spices, cumin seed

Lime juice Pepper

1/4 cup (60 g), Raw 1/4 tbsp (1.6 g), Spices, black

Kiwi fruit
2 fruit (138 g), Green, raw

Lemons
1 2/3 fruit without seeds (180 g), Raw, with peel
 Cauliflower
Soy & Legumes 24 oz (680 g), Frozen - Great Value

Unsweetened Soy Milk Cilantro

1 cup (140 g), Unsweetened Silk Soy Milk 1/2 cup (8 g), Boskovich

Super Firm Tofu Rice Vinegar

466 2/3 grams , Nasoya 1 tbsp , 365 Everyday Value

Chickpeas Sauce, Sriracha

1 1/2 cup (246 g), (garbanzo beans, bengal gram), mature 3 tsp (18 g), Sky Valley
seeds, cooked, boiled, without salt
Raw Almond Butter
5 tbsp (75 g), Woodstock
Nut and Seed Products
Whole Cloves
Walnuts
5 clove (0.9 g), McCormick
1 cup, chopped (125 g), Nuts, black, dried
Stick Cinnamon
Flaxseed
1/2 stick (0.65 g), McCormick
1/4 cup, whole (42 g), Seeds
Artichoke Hearts
2/3 cup (173 g), In Water, 3 to a serving - Trader Joe's
Grains and Pasta
Hemp Hearts
Wheat germ
2 tbsp (20 g), Organic Traditions
1/4 cup (29 g), Crude
Calabrian Peppers
Cornstarch
3 peppers (30 g), Divina
3/4 tbsp (5.8 g),
Almond Butter, Smooth/Unsalted
Quinoa
1 tbsp (15 g), Smooth/Unsalted, Woodstock Farms
1/2 cup (85 g), Uncooked
Low Sodium Veggie Broth and Seasoning Bouillon
Cubes
Sweets
2 cube (16 g), Edward & Sons
Cocoa
Red Lentils
1/4 cup (22 g), Dry powder, unsweetened
1/2 cup dry (70 g), Simple Truth Organic
Maple syrups
Raw Cashews
1 3/4 tbsp (35 g),
1/3 cup (38 g), Publix

Yogurt, Plain, Soy

Uncategorized
1 cup (233 g), Soygo
Oat Groats
1 cup (168 g), Shiloh Farms

Freeze-Dried Strawberry Powder

2 tbsp (12 g), Nature Restore

Barberries
6 tsp (36 g), usimply season

Amla Powder
1 1/2 tsp (7.5 g), Terrasoul Superfoods

Soy Sauce, Less Sodium, Tamari

2 1/2 tbsp , Kikkoman