Anti-Aging Diet Plan: Sample Menu

Based on research by Dr. Roy Walford, the Anti-Aging Diet promotes a diet that is calorically restrictive, yet based upon nutritionally dense foods. This diet is more of a lifestyle than a short-term diet. Walford’s research shows that all individuals have a set point weight that they can maintain on a normal diet. If these individuals achieve a weight that is 10 to 25% lower than their set point, then they could experience a lifespan increase of up to 25%. To achieve this lower weight, Walford recommends a diet that is a 30 to 50% reduction in recommended daily caloric intake. The Anti-Aging Diet has two methods of achieving this lower weight point, through a gradual restriction or through rapid orientation. The gradual restriction has individuals begin by having one meal a day be nutrient dense. Each week, the individual will add one nutrient dense meal. There are no limits of food intake during this phase. After two months, all of the dieters meals will be low calorie yet nutritionally dense. Below is a sample meal plan for individuals who are on the Anti-Aging Diet.


  • 1 cup freshly squeezed orange juice
  • 1 slice whole wheat or multigrain bread
  • 2 egg whites or 1 poached egg
  • 6 to 8 oz coffee or tea with fat free or low fat milk


  • 2 slices whole wheat bread or 1 whole wheat pita
  • 1 large falafel patty
  • 3 tomato slices
  • 2 lettuce leaves
  • 1 tsp mustard
  • ½ tsp tahini butter
  • 1 carrot


  • ½ cup low fat or fat free cottage cheese
  • ½ cup fat free yogurt
  • 1 tbsp wheat germ
  • 1 apple
  • 1 whole wheat English muffin


  • 1 cup fat free plain yogurt
  • 3 brazil nuts
  • 3 dried figs


  • 5 dates
  • 1 oat bran muffin
  • 1 cup low fat or fat free muffin


  • 2 oz salmon
  • 1 spear broccoli, either steamed or raw
  • 5 sundried tomatoes, soaked
  • 3 shitake mushrooms
  • ½ cup tomato sauce
  • 1 cup whole wheat pasta

For this quick and easy meal, you will cook the pasta according to the directions. While the pasta is cooking, heat a nonstick skillet over medium heat. Coat with nonstick spray and add the salmon. Cook 3 to 4 minutes a side or until done. Remove from skillet and keep warm. Chop the tomatoes and mushrooms and add to skillet. Cook for an additional 4 minutes until vegetables are tender. Add sauce to the pot and cook until warm. Serve the fish with the vegetable tomato sauce topped pasta and broccoli.


  • 3 oz roasted skinless, boneless chicken breast
  • 1 small baked potato
  • 1 cup steamed spinach

The above meal plan is approximately 1,500 calories. This is an ideal meal plan to follow when on the Anti-Aging Diet if your current recommended calorie intake is between 1950 and 2250 calories.  While on the Anti-Aging diet, Dr. Walford recommends slowly working towards your ideal weight.


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