A free longevity diet plan with protein from three sources, a food list filtered by how you eat, and my own meals as the example.
5.0(1 rating)Answer a few safety questions, take five quick tests at home, and build your day, your food and your training from what you enter. It all stays in this browser.
General wellness education, not medical advice. Talk to your doctor before you change how you train or eat, especially if you have a health condition, take medication or are pregnant. Read the disclaimer
Your food
Protein from three sources side by side, your food list, and what I eat as the worked example.
Breakfast08:30- 5 to 6 pasture-raised eggs and an avocado
- Greek yogurt with berries, nuts, seeds, mango and raw honey, or my smoothie
- Cold-pressed juice: orange, carrot, ginger
- Sourdough, some days
Lunch13:00- Salmon (200 to 250 g), tuna (180 to 220 g) or chicken (200 to 250 g)
- A large mixed salad with olive oil and apple cider vinegar
- Quinoa
Snack, some days15:00- Fruit, Greek yogurt with berries and honey, or an avocado
Dinner18:00- Grass-fed beef (200 to 250 g), fish or chicken
- Salad and steamed vegetables
- Sweet potato or quinoa, if I need it
Your answers stay in this browser. Nothing is stored on my side.
This free longevity diet plan puts your protein from three sources side by side, builds your food list with real photos and USDA numbers, and shows what I eat as the worked example.
It filters by how you eat and what you leave out, and it stays in your browser.
Here's what a longevity diet plan is, how much protein to aim for, the food list, what I eat, and how others eat.
What is a longevity diet plan?
A longevity diet plan is a way of eating built around protein, real food and steady energy, for the long run rather than the next 30 days.
The sources below don't agree on everything. So the tool shows each one's line, with its source, and lets you pick.
Protein from three sources
For an 80 kg (176 lb) person:
US Dietary Guidelines 2025- Rule
- 1.2 to 1.6 g per kg
- A day
- 96 to 128 g
Peter Attia- Rule
- 1.6 g per kg minimum, 2.2 g to start
- A day
- 128 to 176 g
Gabrielle Lyon- Rule
- 1 g per lb of goal weight
- A day
- 176 g
Lyon spreads it over three meals of 30 to 50 g. Attia's version is four servings of about 0.25 g per pound.
Work out yours with the protein calculator.
The food list
Every food in the tool has a real photo and its numbers from USDA FoodData Central. These are the ones with the most protein per 100 g:
- Protein per 100 g
- 24.6 g
- Also rich in
- Vitamin B12
- Protein per 100 g
- 24.4 g
- Also rich in
- Selenium
- Protein per 100 g
- 23.1 g
- Also rich in
- Vitamin B12
- Protein per 100 g
- 22.5 g
- Also rich in
- Selenium
- Protein per 100 g
- 20.3 g
- Also rich in
- Manganese
- Protein per 100 g
- 19.8 g
- Also rich in
- Vitamin B12, and 1.4 g of omega-3
- Protein per 100 g
- 17.3 g
- Also rich in
- Calcium
- Protein per 100 g
- 12.6 g
- Also rich in
- Selenium and choline
Tap any food in the tool for its full numbers, the source, and what I do with it.
What I eat
This is my real food from my Food OS guide:
| Meal | What I eat |
|---|---|
| Breakfast, 8:30am | 5 to 6 pasture-raised eggs, an avocado, Greek yogurt with berries, nuts, seeds, mango and raw honey |
| Lunch, 1pm | Salmon, tuna or chicken, a large salad with olive oil and apple cider vinegar, and quinoa |
| Snack, some days | Fruit, or Greek yogurt with berries and honey |
| Dinner, 6pm | Grass-fed beef, fish or chicken, salad and steamed vegetables |
That's 160 to 200 g of protein a day, 40 to 60 g per meal. When I travel, I tell the hotel chef what to cook with: no seed oils.
This is what I do. Try it. If it doesn't work for you, drop it.
How others eat
- What they do
- Three meals of 30 to 50 g of protein, about 130 g of carbs a day
- Source
- The Lyon Protocol (2024)
- What they do
- 75% of the plate from plants, half a cup of grains at a meal
- Source
- drhyman.com
Rich Roll- What they do
- Plant-based: a green smoothie, a big salad, a Plantpower dinner
- Source
- richroll.com
Dan Go- What they do
- 90% of his calories from single-ingredient foods
- Source
- dango.co
Paul Saladino- What they do
- Animal-based: meat, organs, fruit and honey
- Source
- paulsaladinomd.com
Raw milk The CDC says to drink only pasteurized milk, especially children under 5, adults over 65 and anyone pregnant. The tool never suggests raw milk.
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Make it yours
Pick how you eat and what you leave out, tick the foods you'll keep in your kitchen, and download your plan. Then take the full longevity test for your day and your training.
Build your Longevity OS with your AI
Take your plan further in
Longevity diet plan FAQs
Questions about the longevity diet plan? Here's what to know.
A longevity diet plan is a way of eating built around protein, real food and steady energy.
This one puts protein from three sources side by side and filters a food list by how you eat.
Three meals a day at 8:30am, 1pm and 6pm, with 40 to 60 g of protein each.
My full list and meals are in the tool as the worked example.
No.
It's general wellness education, and it doesn't replace your doctor.
Talk to your doctor before you change how you train or eat, especially if you have a health condition, take medication or are pregnant.
I did.
I'm Navid Moazzez, and I made the longevity diet plan as one of my free tools on navid.me, from my own Longevity OS routine.
Read more about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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