How the meal planner works
This planner builds a week of meals around the foods that show up most consistently in longevity research — Mediterranean staples, leafy greens, legumes, fatty fish, fermented dairy, and a small but reliable rotation of nuts, herbs, and whole grains. Every recipe in the database was written to land 3–5 of these ingredients in one dish, so a five-recipe week reliably covers 20+ longevity foods without you tracking it manually.
1. Pick a meal type and count
Tell the planner what kind of meals you want (breakfast, dinner, sauce, etc.) and how many recipes for the week. The planner rotates through the recipe library and avoids back-to-back repeats.
2. Get a recipe plan and shopping list
The planner generates a recipe set, then derives a single deduplicated shopping list — quantities scale to the number of people you're feeding. You can swap any recipe you don't like.
3. Track what you've tried
Mark recipes as tried to keep them in your history. The planner tracks which longevity ingredients your week covered, so you can see gaps before they become habits.
Why plan around longevity ingredients?
The strongest dietary predictors of healthspan in epidemiology aren't single nutrients — they're recurring food patterns. Olive oil, fish, legumes, vegetables, whole grains, nuts, and fermented dairy show up across every Blue Zone, the Mediterranean diet trials, and the longest-running cohort studies. Planning meals around these ingredients (rather than around macros or calorie counts) is the lowest-friction way to nudge weekly intake toward the patterns that show up in the data.