mikevenasse.com · Nutrition
Simple Meal Plans
That Actually Work
No calorie counting. No complicated recipes. Just practical weekly plans built around the foods that make you live longer and feel better.
Choose Your Plan
Each plan is built around Mike's Big 5 Longevity Foods framework — beans, fatty fish, olive oil, dark leafy greens and berries — adapted to your specific goal.
Live to 100 Plan
The full Big 5 framework — 7 days of meals designed around the foods centenarians eat.
Anti-Inflammatory Week
Seven days of meals that systematically reduce systemic inflammation — the root cause of most chronic disease.
Brain & Focus Plan
A week of meals optimised for cognitive performance and long-term neuroprotection. Heavy on omega-3s and antioxidants.
Muscle + Longevity Plan
High-protein longevity eating. Build muscle while getting the anti-aging benefits of plant-forward eating.
Plant-Based Longevity
A fully plant-based version of the longevity framework — all the benefits, no animal products.
Energy All Day Plan
Stable energy from morning to night. Eliminates blood sugar spikes that cause afternoon crashes.
How Mike's Meal Plans Work
Every plan follows the same principle: crowd out, don't restrict. Add so much good food that unhealthy choices naturally take up less space in your week.
The 80/20 Rule
80% of your meals follow the plan exactly. The other 20% — enjoy your life. This ratio is sustainable indefinitely, which is the whole point.
Sunday Prep System
Each plan includes a Sunday prep guide that gets you 80% of the way through the week in under 2 hours: batch-cook grains, prep proteins, wash greens, make two sauces. The rest is assembly.
Shopping Lists Included
Every plan comes with a complete weekly shopping list organised by supermarket section. No wandering, no forgetting, no waste.
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