Diets we support › Blue Zones
Eat the way the world's longest-lived communities do. Legumes first.
The people who live longest are not counting or tracking anything. They just eat a certain way, and that way is learnable. The Blue Zones diet is modeled on the eating habits of the world's longest-lived communities, popularized by Dan Buettner. It's overwhelmingly plant-based (around 90 to 95 percent), built on beans, whole grains, vegetables, and nuts, with meat eaten rarely and in small amounts. Legumes, eaten daily, are the cornerstone.
Start your Blue Zones plan →You make beans and legumes a daily habit and fill out your plate with whole grains, vegetables, leafy greens, nuts, and fruit, using olive oil as your main fat. Fish appears in small amounts, and meat is more of a once-in-a-while thing than a staple. It's less a strict diet than a steady, plant-forward rhythm.
People focused on healthy aging and longevity who want a mostly-plant, legume-forward way of eating that's satisfying and easy to keep up.
The Blue Zones are five regions: Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California. In each, people live remarkably long, healthy lives. The pattern that researcher Dan Buettner drew from them is overwhelmingly plant-based, roughly 90 to 95 percent, built on beans and legumes, whole grains, vegetables, and nuts. Meat shows up rarely and in small amounts. The one thread running through all of them is legumes, eaten just about every day. It's a close cousin of the Mediterranean pattern, and its high fiber content is great for gut health.
The long lives in these places aren't down to food alone. People there move all day without thinking about it, stay close to family and neighbors, hold onto a sense of purpose, and carry less stress than most of us. Food is one piece of that, not a magic formula. But it's the piece you can put on your own plate tonight, and a plant-forward, bean-heavy way of eating is a good thing to borrow on its own terms.
Blue Zones eating is often what people are reaching for when they search for a “longevity diet.” The regions where people most reliably live into their 90s and 100s share a plate that’s about 90–95% plants, built on beans, whole grains, vegetables, and a little fish, which is exactly what these plans give you.
This is a plant-forward pattern inspired by long-lived regions, and it's a healthy way to eat. Just remember the longevity there comes from a whole way of life (movement, community, low stress), not food by itself.
Answer a few quick questions and we'll build four weeks of Blue Zones meals, with recipes customized to you and a smart grocery list.
Start your Blue Zones plan →Not sure yet? Compare all the diets we support →
