Sirt Foods Meal Plan
This meal plan contains ingredients rich in compounds that have been shown to activate sirtuins. Sirtuins have beneficial effects on health that may help to stave off disease and lengthen lifespan. It also contains ingredients rich in niacin, a precursor to NAD+ which is needed to activate sirtuins. Please read the sirt foods newsletter for more information on sirtuins and their effects. Meals with a * have a recipe in the Sirt Foods recipe section.
Week 1
Monday
Breakfast:
Chia breakfast bowl – Soak 2 tbsp of chia protein powder in ½ cup of oat or almond milk for 20 minutes. Stir in blueberries and chopped nuts and serve.
Snack:
An apple
Lunch:
Almond butter and alfalfa wraps*
Snack:
Carrot sticks with black olive tapenade
Dinner:
Buckwheat and nut loaf* with green salad and olive oil and lemon dressing
Tuesday
Breakfast:
Tofu Berry Smoothie – Blend together 100g of silken tofu with ½ cup of strawberries and a tsp of cacao powder. Sprinkle with hulled hemp seeds.
Snack:
A pear
Lunch:
Buckwheat and nut loaf from yesterday
Snack:
Celery sticks with almond butter
Dinner:
Quinoa, edamame and pomegranate seed pilaf*
Wednesday
Breakfast:
Rye toast with pumpkin seed butter
Snack:
a kiwi fruit
Lunch:
Quinoa and edamame bean pilaf from yesterday
Snack:
A few olives
Dinner:
Sweet Potato and Salmon Patties* with watercress and rocket salad
Thursday
Breakfast:
Natural yoghurt with berries and blackcurrants
Snack:
A pink grapefruit
Lunch:
Sweet Potato and Salmon Patties from yesterday
Snack:
Cucumber sticks with hummous
Dinner:
Moong dahl* with red rice
Friday
Breakfast:
Sugar free muesli with natural soya yoghurt
Snack:
A few dried figs
Lunch:
Moong dahl and rice from yesterday
Snack:
A few pecan nuts and a carrot
Dinner:
Dill roasted mackerel with tomatoes and steamed vegetables*
Saturday
Breakfast:
Boiled organic eggs with toasted rye bread
Snack:
A cup of blueberries
Lunch:
Raw carrot and almond loaf* with green salad
Snack:
Celery sticks with black olive tapenade
Dinner:
Buckwheat Bean and Tomato Risotto*
Sunday
Breakfast:
Natural yoghurt with berries, blackcurrants and nuts
Snack:
Oat cakes with almond butter
Lunch:
Buckwheat bean and tomato risotto from yesterday
Snack:
½ an avocado
Dinner:
Raw carrot and almond loaf from yesterday with sprout salad
Week 2
Monday
Breakfast:
Sugar free muesli with oat milk
Snack:
A grapefruit
Lunch:
Savoury seed truffles* with rocket and watercress
Snack:
½ an avocado
Dinner:
Trout with roasted vegetables*
Tuesday
Breakfast:
Seed and Berry Breakfast Bowl – Put 1 tbsp pumpkin seed protein powder and 1 tbsp of hemp seed protein powder in a bowl with a cup of nut milk. Add berries and chopped nuts.
Snack:
A pear
Lunch:
Almond butter and alfalfa wraps*
Snack:
Savoury seed truffles from yesterday
Dinner:
Courgette Tortilla* with green salad and olive oil and lemon dressing
Wednesday
Breakfast:
Porridge with tahini
Snack:
A kiwi fruit
Lunch:
Courgette tortilla from yesterday
Snack:
Celery sticks with hummous
Dinner:
Polenta bake* with steamed kale and broccoli
Thursday
Breakfast:
Chia berry smoothie – blend ½ an avocado with 1 tbsp chia protein powder and a cup of berries. Add liquid to create desired consistency.
Snack:
An apple
Lunch:
Polenta bake from yesterday
Snack:
Buckwheat crackers with pumpkin seed butter
Dinner:
Butterbean and vegetable korma* with red rice
Friday
Breakfast:
Sugar free muesli with natural yoghurt
Snack:
A passion fruit
Lunch:
Butterbean and vegetable korma from yesterday
Snack:
A few olives
Dinner:
Baked salmon with stir fried vegetables*
Saturday
Breakfast:
Buckwheat pancakes* with lemon juice, berries and yoghurt
Snack:
vegetable juice – juice celery, beetroot, kale and ginger
Lunch:
Pea, miso and mint soup* with grated carrot salad
Snack:
A cupful of raspberries
Dinner:
Buckwheat noodles with vegan pesto and steamed green vegetables
Sunday
Breakfast:
Natural yoghurt with blueberries and cacao nibs
Snack:
A cup of red grapes
Lunch:
Lemon paprika chicken with vegetables*
Snack:
A few Brazil nuts
Dinner:
Pea, miso and mint soup from yesterday with grated beetroot salad
Week 3
Monday
Breakfast:
Rye toast with peanut butter
Snack:
a handful of goji berries
Lunch:
lemon paprika chicken with vegetables from yesterday
Snack:
A few almonds
Dinner:
Tofu stir fry
Tuesday
Breakfast:
Banana berry cacao smoothie – combine 1 banana, 1 cup of berries and a tbsp of cacao powder in a blender. Add liquid if desired.
Snack:
Buckwheat crackers with hazelnut butter
Lunch:
Tofu stir fry from yesterday
Snack:
Carrot sticks with hummous
Dinner:
Sweet potato and salmon patties* with rocket and tomato salad
Wednesday
Breakfast:
Sugar free muesli with oat milk
Snack:
A pink grapefruit
Lunch:
Sweet potato and salmon patties from yesterday
Snack:
A few almonds
Dinner:
Buckwheat Noodle and Green Bean Soup*
Thursday
Breakfast:
Blend a ripe avocado with a tablespoon of cacao powder and some natural soya or sheep’s yoghurt.
Snack:
A kiwi fruit
Lunch:
Buckwheat Noodle and Green Bean Soup from yesterday
Snack:
A cup of blueberries
Dinner:
Polenta bake* with steamed broccoli and kale
Friday
Breakfast:
Natural yoghurt with toasted seeds
Snack:
Apple slices with peanut butter
Lunch:
Polenta bake from yesterday
Snack:
Carrot sticks with black olive tapanade
Dinner:
Dill roasted mackerel with tomatoes and steamed vegetables*
Saturday
Breakfast:
Combine buckwheat flakes with a selection of chopped nuts and seeds and some rice or oat milk.
Snack:
A pear
Lunch:
Avocado and Cannellini Mash Tacos*
Snack:
A handful of goji berries and pumpkin seeds
Dinner:
Quinoa, edamame and pomegranate seed pilaf*
Sunday
Breakfast:
Mushroom omelette
Snack:
Carrot, kale, apple and ginger juice
Lunch:
Quinoa, edamame and pomegranate seed pilaf from yesterday
Snack:
A few olives
Dinner:
Green Bean, Tomato and Almond Stir Fry*