Optimize Your Health For Longevity Plan

Day 1: Meal Plan: Breakfast: Oats with almond milk, 1 cup of blueberries, 2 hard-boiled eggs. Snack: 2 tablespoons of almond butter and half an apple. Lunch: 4 ounces of salmon, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of lean beef, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  20 minutes of meditation before bed Day 2: Meal Plan: Breakfast: 2 slices of whole wheat toast with 2 tablespoons of almond butter, 1 cup of blueberries. Snack: 2 hard boiled eggs and a banana. Lunch: 4 ounces of chicken, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of lean pork, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  20 minutes of meditation before bed Day 3: Meal Plan: Breakfast: 2 slices of whole wheat toast with 2 tablespoons of almond butter, 1 cup of blueberries. Snack: 2 hard boiled eggs and a banana. Lunch: 4 ounces of grilled turkey, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of mackerel, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  Tennis: 1 hour of tennis in the morning 20 minutes of meditation before bed Day 4: Meal Plan: Breakfast: Oats with low-fat milk, 1 cup of blueberries, 2 hard-boiled eggs. Snack: 2 tablespoons of almond butter and half an apple. Lunch: 4 ounces of grilled tuna, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of lean beef, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  20 minutes of meditation before bed Day 5: Meal Plan: Breakfast: 2 slices of whole wheat toast with 2 tablespoons of almond butter, 1 cup of blueberries. Snack: 2 hard boiled eggs and a banana. Lunch: 4 ounces of grilled salmon, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of lean chicken, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  Tennis: 1 hour of tennis  20 minutes of meditation before bed Day 6: Meal Plan: Breakfast: Oats with low-fat milk, 1 cup of blueberries, 2 hard-boiled eggs. Snack: 2 tablespoons of almond butter and half an apple. Lunch: 4 ounces of chicken, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of mackerel , 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises  20 minutes of meditation before bed Day 7: Meal Plan: Breakfast: 2 slices of whole wheat toast with 2 tablespoons of almond butter, 1 cup of blueberries. Snack: 2 hard boiled eggs and a banana. Lunch: 4 ounces of turkey, 1 cup of cooked quinoa, steamed vegetables. Snack: 1 cup of Greek yogurt. Dinner: 4 ounces of wild salmon, 1 cup of cooked brown rice, steamed vegetables. Calories Intake: 2000 calories Vitamins, Minerals, Amino Acids and Supplements: Vitamins: 1000 mg of Vitamin C, 400 IU of Vitamin D3, 400 mcg of Vitamin B12 Minerals: 500 mg of magnesium, 500 mg of calcium Amino Acids: 500 mg of L-Glutamine Supplements: Omega-3 Fish Oil, Coenzyme Q10 Physical Activity: Cardio: 30 minutes of walking (light intensity) Strength Training: 20 minutes of bodyweight exercises 20 minutes of meditation before bed