Longevity, Nutrition

One Week Meal Plan Combined

This one-week meal plan pairs Dr. William W. Li’s 5x5x5 framework from Eat to Beat Disease with elements from Dr. Jingduan Yang’s ACES longevity model and Dr. Michael Greger’s Daily Dozen.

This plan will integrate Dr. Li’s focus on bioactives to support the five defense systems (Angiogenesis, Regeneration, Microbiome, DNA Protection, Immunity), Dr. Yang’s holistic approach (emphasizing anti-inflammatory foods, TCM-inspired herbs, and spiritual balance), and Dr. Greger’s plant-based rigor (prioritizing beans, greens, and flaxseeds). The result is a hybrid 5x5x5 meal plan that maintains Dr Li’s structure (5 foods daily, 5 meals/snacks, 5 food categories) while incorporating Dr. Yang’s and Dr. Greger’s principles for a comprehensive, practical, and enjoyable approach to health and longevity.

Guidelines for the Hybrid Meal Plan
  • Li’s 5x5x5 Core:
    • Each day includes 5 foods targeting Angiogenesis (e.g., broccoli, soy), Regeneration (e.g., dark chocolate, seafood), Microbiome (e.g., yogurt, kimchi), DNA Protection (e.g., nuts, olive oil), and Immunity (e.g., garlic, citrus).
    • Foods are spread across 5 meals/snacks (breakfast, morning snack, lunch, afternoon snack, dinner) from 5 categories (fruits, vegetables, proteins, grains, beverages).
    • Dosages align with Li’s research (e.g., 1 cup broccoli, 1 oz nuts), using high-bioactive varieties (e.g., San Marzano tomatoes, Koroneiki olive oil).
  • Yang’s ACES Integration:
    • Anatomy: Include nutrient-dense foods to support physical health (e.g., protein-rich tofu for muscle maintenance).
    • Chemistry: Emphasize anti-inflammatory foods (e.g., turmeric, goji berries) and TCM herbs (e.g., ginger) to balance metabolism.
    • Energy: Incorporate TCM-inspired ingredients (e.g., green tea, goji berries) to enhance Qi flow, plus mindfulness practices (e.g., eating slowly to align with Yang’s spiritual focus).
    • Spirituality: Promote mindful eating and gratitude practices during meals to foster emotional well-being, reflecting Yang’s holistic ethos.
  • Greger’s Daily Dozen Integration:
    • Include at least 6 of Greger’s 12 food groups daily: beans (½ cup), berries (½ cup), greens (1 cup raw), cruciferous vegetables (½ cup), flaxseeds (1 tbsp), and nuts (1 oz).
    • Maintain a fully plant-based approach, excluding Li’s seafood and cheese to align with Greger’s vegan principles.
    • Avoid processed foods and oils (including olive oil, per Greger’s preference for whole-food fats like nuts).
  • Hybrid Approach:
    • Prioritize plant-based foods to satisfy Greger’s veganism, with Li’s bioactive specificity (e.g., broccoli for sulforaphane).
    • Incorporate Yang’s anti-inflammatory and TCM foods (e.g., goji berries, ginger) to support biochemical and energetic balance.
    • Use whole grains and legumes (quinoa, lentils) to align with Greger and Li, while ensuring variety and enjoyment per Li’s philosophy.
    • Include mindful eating practices (e.g., 5-minute gratitude before meals) to reflect Yang’s spiritual dimension.
  • Practicality:
    • Meals are simple, using affordable ingredients (e.g., frozen berries, bulk nuts).
    • Batch cooking (e.g., quinoa, beans) saves time.
    • Substitutions are noted for flexibility (e.g., kale for spinach, tempeh for tofu).
One-Week Hybrid 5x5x5 Meal Plan
Each day includes 5 meals/snacks, covering Li’s 5 defense systems, at least 6 of Greger’s Daily Dozen categories (beans, berries, greens, cruciferous, flaxseeds, nuts), and Yang’s ACES elements (anti-inflammatory foods, TCM herbs, mindfulness). All meals are vegan to align with Greger, with TCM-inspired ingredients and mindful practices per Yang.
Day 1: Monday
  • Li’s Defense Systems: Angiogenesis (broccoli), Regeneration (black tea), Microbiome (yogurt), DNA Protection (walnuts), Immunity (garlic)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (turmeric), TCM herb (ginger), mindful eating
  • Breakfast: Overnight oats (½ cup, Greger: whole grains) with blueberries (½ cup, Li: DNA Protection, Greger: berries), ground flaxseeds (1 tbsp, Greger), and plain soy yogurt (1 cup, Li: Microbiome). Green tea with ginger (1 cup, Li: Regeneration, Yang: TCM/energy).
    • Mindful Practice: Take 5 minutes to express gratitude for the meal, per Yang’s spirituality.
  • Morning Snack: Walnuts (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Quinoa bowl (½ cup, Greger: whole grains) with steamed broccoli (1 cup, Li: Angiogenesis, Greger: cruciferous), black beans (½ cup, Greger: beans), and spinach (1 cup, Greger: greens). Season with turmeric (1 tsp, Li: Angiogenesis, Yang: anti-inflammatory).
    • Mindful Practice: Eat slowly, chewing each bite 20 times to enhance Qi flow (Yang).
  • Afternoon Snack: Sliced kiwi (1 medium, Li: Microbiome, Greger: other fruit).
  • Dinner: Lentil soup (½ cup lentils, Greger: beans) with garlic (1 clove, Li: Immunity) and kale (1 cup, Greger: greens). Side of whole-grain bread (1 slice, Greger: whole grains).
    • Mindful Practice: Reflect on the day’s positive moments while eating, per Yang’s spirituality.
  • Notes: Soy yogurt supports Greger’s plant-based focus and Li’s microbiome. Ginger tea aligns with Yang’s TCM. Lentils and beans boost Greger’s bean servings.
Day 2: Tuesday
  • Li’s Defense Systems: Angiogenesis (tomatoes), Regeneration (dark chocolate), Microbiome (kimchi), DNA Protection (almonds), Immunity (orange)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (goji berries), TCM herb (goji), mindful eating
  • Breakfast: Smoothie with spinach (1 cup, Greger: greens), raspberries (½ cup, Li: DNA Protection, Greger: berries), ground flaxseeds (1 tbsp, Greger), and goji berries (1 tbsp, Yang: anti-inflammatory/TCM). Black tea (1 cup, Li: Regeneration).
  • Morning Snack: Almonds (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Whole-grain wrap (Greger: whole grains) with hummus (¼ cup, Greger: beans), San Marzano tomatoes (½ cup, Li: Angiogenesis), and kale (1 cup, Greger: greens). Side of kimchi (¼ cup, Li: Microbiome).
  • Afternoon Snack: Orange (1 medium, Li: Immunity, Greger: other fruit).
  • Dinner: Stir-fried broccoli (1 cup, Li: Angiogenesis, Greger: cruciferous) with tempeh (½ cup, Greger: beans) and garlic (1 clove, Li: Immunity). Side of dark chocolate (1 oz, Li: Regeneration).
  • Notes: Goji berries add Yang’s TCM flair. Tempeh replaces Li’s seafood for Greger’s veganism. Dark chocolate aligns with Li’s enjoyment focus.
Day 3: Wednesday
  • Li’s Defense Systems: Angiogenesis (soy), Regeneration (black tea), Microbiome (yogurt), DNA Protection (berries), Immunity (mushrooms)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (turmeric), TCM herb (ginger), mindful eating
  • Breakfast: Soy yogurt (1 cup, Li: Microbiome, Greger: beans) with strawberries (½ cup, Li: DNA Protection, Greger: berries) and ground flaxseeds (1 tbsp, Greger). Green tea with ginger (1 cup, Li: Regeneration, Yang: TCM).
  • Morning Snack: Cashews (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Brown rice (½ cup, Greger: whole grains) with edamame (½ cup, Li: Angiogenesis, Greger: beans), collard greens (1 cup, Greger: greens), and turmeric (1 tsp, Yang: anti-inflammatory).
  • Afternoon Snack: Sliced apple (Greger: other fruit).
  • Dinner: Shiitake mushrooms (½ cup, Li: Immunity) sautéed with garlic (1 clove, Li: Immunity) and cauliflower (½ cup, Greger: cruciferous). Side of quinoa (½ cup, Greger: whole grains).
  • Notes: Edamame doubles as Li’s angiogenesis food and Greger’s beans. Collard greens add variety to greens. Mindful eating continues with slow chewing.
Day 4: Thursday
  • Li’s Defense Systems: Angiogenesis (broccoli), Regeneration (black tea), Microbiome (sauerkraut), DNA Protection (walnuts), Immunity (citrus)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (goji berries), TCM herb (goji), mindful eating
  • Breakfast: Chia seed pudding (2 tbsp, Greger: seeds) with blueberries (½ cup, Li: DNA Protection, Greger: berries) and goji berries (1 tbsp, Yang: TCM). Black tea (1 cup, Li: Regeneration).
  • Morning Snack: Walnuts (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Quinoa salad (½ cup, Greger: whole grains) with broccoli (1 cup, Li: Angiogenesis, Greger: cruciferous), black beans (½ cup, Greger: beans), and spinach (1 cup, Greger: greens).
  • Afternoon Snack: Clementine (1 medium, Li: Immunity, Greger: other fruit).
  • Dinner: Lentil patties (½ cup lentils, Greger: beans) with sauerkraut (¼ cup, Li: Microbiome) and roasted brussels sprouts (½ cup, Greger: cruciferous).
  • Notes: Sauerkraut adds fermented variety per Li. Goji berries enhance Yang’s energy focus. Brussels sprouts diversify cruciferous vegetables.
Day 5: Friday
  • Li’s Defense Systems: Angiogenesis (tomatoes), Regeneration (dark chocolate), Microbiome (yogurt), DNA Protection (almonds), Immunity (garlic)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (turmeric), TCM herb (ginger), mindful eating
  • Breakfast: Whole-grain toast (Greger: whole grains) with mashed avocado (½, Greger: other fruit) and ground flaxseeds (1 tbsp, Greger). Green tea with ginger (1 cup, Yang: TCM).
  • Morning Snack: Almonds (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Brown rice (½ cup, Greger: whole grains) with San Marzano tomatoes (½ cup, Li: Angiogenesis), chickpeas (½ cup, Greger: beans), and kale (1 cup, Greger: greens). Sprinkle with turmeric (1 tsp, Yang: anti-inflammatory).
  • Afternoon Snack: Raspberries (½ cup, Li: DNA Protection, Greger: berries).
  • Dinner: Stir-fried garlic (1 clove, Li: Immunity) with broccoli (1 cup, Li: Angiogenesis, Greger: cruciferous) and tempeh (½ cup, Greger: beans). Side of dark chocolate (1 oz, Li: Regeneration).
  • Notes: Avocado replaces Li’s olive oil for Greger’s whole-food fats. Chickpeas add protein variety. Mindful gratitude practice continues.
Day 6: Saturday
  • Li’s Defense Systems: Angiogenesis (soy), Regeneration (black tea), Microbiome (kimchi), DNA Protection (walnuts), Immunity (mushrooms)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (goji berries), TCM herb (goji), mindful eating
  • Breakfast: Smoothie with spinach (1 cup, Greger: greens), strawberries (½ cup, Li: DNA Protection, Greger: berries), soy milk (1 cup, Li: Angiogenesis, Greger: beans), and ground flaxseeds (1 tbsp, Greger). Black tea (1 cup, Li: Regeneration).
  • Morning Snack: Walnuts (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Quinoa (½ cup, Greger: whole grains) with edamame (½ cup, Li: Angiogenesis, Greger: beans), collard greens (1 cup, Greger: greens), and goji berries (1 tbsp, Yang: TCM).
  • Afternoon Snack: Sliced orange (Greger: other fruit).
  • Dinner: Shiitake mushrooms (½ cup, Li: Immunity) with garlic (1 clove, Li: Immunity) and cauliflower (½ cup, Greger: cruciferous). Side of kimchi (¼ cup, Li: Microbiome).
  • Notes: Soy milk aligns with Li and Greger. Goji berries add Yang’s anti-inflammatory touch. Collard greens vary greens intake.
Day 7: Sunday
  • Li’s Defense Systems: Angiogenesis (broccoli), Regeneration (dark chocolate), Microbiome (yogurt), DNA Protection (berries), Immunity (citrus)
  • Greger’s Daily Dozen: Beans, berries, greens, cruciferous, flaxseeds, nuts
  • Yang’s ACES: Anti-inflammatory (turmeric), TCM herb (ginger), mindful eating
  • Breakfast: Soy yogurt (1 cup, Li: Microbiome, Greger: beans) with blueberries (½ cup, Li: DNA Protection, Greger: berries) and ground flaxseeds (1 tbsp, Greger). Green tea with ginger (1 cup, Yang: TCM).
  • Morning Snack: Cashews (1 oz, Li: DNA Protection, Greger: nuts).
  • Lunch: Brown rice (½ cup, Greger: whole grains) with broccoli (1 cup, Li: Angiogenesis, Greger: cruciferous), lentils (½ cup, Greger: beans), and spinach (1 cup, Greger: greens). Season with turmeric (1 tsp, Yang: anti-inflammatory).
  • Afternoon Snack: Grapefruit (½, Li: Immunity, Greger: other fruit).
  • Dinner: Quinoa bowl (½ cup, Greger: whole grains) with roasted brussels sprouts (½ cup, Greger: cruciferous) and dark chocolate dessert (1 oz, Li: Regeneration).
  • Notes: Grapefruit adds citrus variety per Li. Lentils and spinach boost Greger’s bean and green servings. Mindful eating enhances Yang’s spiritual focus.
Key Features of the Hybrid Plan
  • Li’s 5x5x5 Foundation:
    • Covers all five defense systems daily with bioactives like sulforaphane (broccoli), genistein (soy), and allicin (garlic).
    • Maintains variety across fruits (berries, citrus), vegetables (broccoli, greens), proteins (beans, tempeh), grains (quinoa, rice), and beverages (tea).
  • Yang’s ACES Contributions:
    • Anatomy: Protein-rich beans and tempeh support muscle health.
    • Chemistry: Turmeric and goji berries reduce inflammation and balance metabolism.
    • Energy: Ginger and green tea enhance Qi flow per TCM principles.
    • Spirituality: Mindful practices (gratitude, slow eating) foster emotional well-being, aligning with Yang’s holistic ethos.
  • Greger’s Daily Dozen Contributions:
    • Ensures 6+ categories daily (beans, berries, greens, cruciferous, flaxseeds, nuts), meeting nutrient density goals.
    • Fully vegan, replacing Li’s seafood (e.g., oysters) with plant-based proteins (e.g., edamame, tempeh).
    • Eliminates olive oil, using whole-food fats (avocado, nuts) per Greger’s preference.
  • Synergy:
    • Combines Li’s bioactive specificity (e.g., 1 cup broccoli for angiogenesis) with Greger’s nutrient density (e.g., flaxseeds for omega-3s) and Yang’s anti-inflammatory focus (e.g., turmeric, ginger).
    • Balances enjoyment (Li’s dark chocolate) with discipline (Greger’s veganism) and mindfulness (Yang’s spirituality).
  • Practicality:
    • Uses affordable ingredients (e.g., frozen berries, canned beans).
    • Batch-prep quinoa, beans, and broccoli for efficiency.
    • Substitutions: Kale for spinach, lentils for chickpeas, soy milk for yogurt.
Shopping and Preparation Tips
  • Grocery List (Weekly):
    • Vegetables: Broccoli (7 cups), spinach (7 cups), kale (3 cups), cauliflower (1 cup), Brussels sprouts (1 cup), tomatoes (2 cups), garlic (7 cloves).
    • Fruits: Blueberries (2 cups), raspberries (1 cup), strawberries (1 cup), kiwis (2), oranges (2), grapefruit (1), apples (1).
    • Proteins: Black beans (2 cups), lentils (2 cups), chickpeas (1 cup), edamame (1 cup), tempeh (1 cup), soy yogurt (4 cups), soy milk (1 cup).
    • Nuts/Seeds: Walnuts, almonds, cashews (7 oz total), flaxseeds (½ cup), chia seeds (¼ cup).
    • Fermented Foods: Kimchi (1 cup), sauerkraut (¼ cup).
    • Grains: Quinoa (3 cups), brown rice (2 cups), whole-grain bread (7 slices), oats (½ cup).
    • TCM/Spices: Goji berries (¼ cup), turmeric (2 tbsp), ginger (1 root).
    • Beverages: Green tea, black tea (14 cups).
  • Budget Tips: Buy frozen berries, bulk beans, and generic nuts. Use canned tomatoes (San Marzano) for cost savings.
  • Prep Tips:
    • Cook quinoa and beans in bulk on Sunday.
    • Steam broccoli and store for 3–4 days.
    • Pre-portion nuts and flaxseeds for snacks.
    • Mince garlic 10 minutes before cooking to activate allicin (Li’s recommendation).
  • Mindful Eating: Create a calm eating environment, practice gratitude, and chew slowly to align with Yang’s spiritual and energetic focus.
Comparison and Integration Rationale
  • Li’s 5x5x5:
    • Strength: Specific bioactives (e.g., lycopene in tomatoes) target defense systems, backed by human studies (e.g., 59% lower prostate cancer risk with broccoli).
    • Contribution: Provides the meal plan’s structure and bioactive focus, ensuring each meal supports a defense system.
    • Adaptation: Replaces seafood and cheese with beans and tempeh to meet Greger’s veganism. Retains dark chocolate for enjoyment.
  • Yang’s ACES:
    • Strength: Holistic, addressing inflammation (chemistry), vitality (energy), and emotional health (spirituality) beyond diet.
    • Contribution: Adds anti-inflammatory foods (turmeric, goji berries) and TCM herbs (ginger) to enhance Li’s biochemical benefits. Mindful eating practices enrich the plan’s spiritual dimension.
    • Adaptation: Diet is veganized to align with Greger, but retains TCM-inspired ingredients and mindfulness, which complement Li’s food focus.
  • Greger’s Daily Dozen:
    • Strength: Rigorous, nutrient-dense, and fully plant-based, with evidence for disease prevention (e.g., 50% lower heart disease risk with vegan diets).
    • Contribution: Ensures high fiber and nutrient intake via beans, greens, and flaxseeds, replacing Li’s animal-based foods.
    • Adaptation: Fits within Li’s 5x5x5 by prioritizing 6 Daily Dozen categories daily, maintaining flexibility and enjoyment per Li’s ethos.
  • Synergistic Benefits:
    • Combines Li’s mechanism-driven approach (e.g., angiogenesis inhibition) with Greger’s disease prevention (e.g., beans for heart health) and Yang’s holistic balance (e.g., ginger for Qi).
    • Addresses physical health (Li’s regeneration, Yang’s anatomy), biochemical balance (Li’s DNA protection, Yang’s chemistry), and emotional well-being (Yang’s spirituality).
    • Fully plant-based to satisfy Greger, with Li’s bioactives and Yang’s TCM for enhanced efficacy.
Critical Considerations
  • Strengths:
    • Comprehensive: Covers Li’s defense systems, Greger’s nutrient density, and Yang’s holistic principles.
    • Evidence-Based: Draws on Li’s human studies, Greger’s meta-analyses, and Yang’s clinical outcomes.
    • Sustainable: Vegan, affordable, and enjoyable, with mindful practices enhancing adherence.
  • Limitations:
    • Complexity: Balancing three frameworks requires planning, though batch prep mitigates this.
    • Accessibility: TCM herbs (e.g., goji berries) may be less available, but substitutes (e.g., raisins) work.
    • Vegan Restriction: Excluding Li’s seafood may reduce omega-3s, addressed by flaxseeds and chia seeds per Greger.
  • Customization:
    • For non-vegans, reintroduce Li’s salmon or oysters (2–3 servings/week) while keeping Greger’s plant-based focus for most meals.
    • For concerns about inflammation, increase the doses of Yang’s turmeric and ginger (e.g., 2 tsp daily).
    • For simplicity, reduce Greger’s categories to 4 (e.g., skip flaxseeds some days).
In summary:
This one-week hybrid 5x5x5 meal plan seamlessly integrates Dr. William W. Li’s bioactive-driven approach with Dr. Jingduan Yang’s anti-inflammatory, TCM-inspired, and mindful principles and Dr. Michael Greger’s plant-based, nutrient-dense Daily Dozen.
By combining foods like broccoli, beans, berries, and goji berries with mindful eating practices, the plan supports Li’s five defense systems, Greger’s disease prevention, and Yang’s holistic balance. It’s practical, vegan, and adaptable, using affordable ingredients and batch prep for convenience. To further tailor this plan (e.g., non-vegan options, specific health goals like cancer prevention, or a simpler version), or to explore additional pairings with other frameworks (e.g., Mediterranean, Blue Zones), let me know!
Generated on May 27, 2025, at 5:47 PM EDT.