Weekly longevity meal plan
Seven days of Mediterranean meals for your household, budget and tastes, with recipes and a shopping list.
Join the waitlist →Mediterranean · Blue Zones · Pantry
Eat like you plan
to live to 100.
Learn the food habits of the world’s longest-lived places, build a Mediterranean plate, and get a weekly longevity meal plan made for your kitchen and budget.
Nutrition research cited · Not medical advice · Free to start
Ciao, tesoro! I'm Nonna Rosa. Build a plate below and I'll tell you what my village would say.
Nonna Rosa Your longevity kitchen guide
Our services · Bizzoo Instant
Your longevity meal plan, made for you
Our online services: tell us your household, budget and tastes, and Bizzoo Instant writes a weekly Mediterranean meal plan with recipes and a shopping list. Start free; upgrade for coaching.
Pantry makeover
Tell us what is in your cupboard; we tell you what to keep, what to swap and the few staples worth buying.
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A coach by message for cooking skills, batch-cooking and keeping the habit going for good.
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Today’s tip from Nonna Rosa
Eat beans or lentils every day. They are the shared food of every Blue Zone.
Zoomable food pyramid
The Mediterranean pyramid, explained
The traditional pattern behind some of the world’s longest-lived communities. Tap each layer to learn why it matters and how often to eat it.
Tap a dot · pinch or Ctrl+scroll to zoom · drag to pan
Food pyramid
Every day: plants & olive oil
Vegetables, fruit, whole grains, beans, nuts, herbs and extra-virgin olive oil are the base of every meal. In the PREDIMED trial, a Mediterranean diet with extra olive oil or nuts was linked with fewer cardiovascular events.
Based on the traditional Mediterranean pattern and Blue Zones research. See our research.
Interactive plate builder
Build a Mediterranean plate
Tap foods to add them to your plate. Tap again to remove. Nonna scores it the traditional way.
0/100 Nonna score
Your plate is empty. Start with vegetables!
A teaching tool, not a diet prescription.
Research, explained simply
What the studies actually say
The studies behind Mediterranean and Blue Zones eating, summarised carefully and linked in full.
New England Journal of Medicine · 2018
Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts (PREDIMED)
In 7,447 Spanish adults at high cardiovascular risk, a Mediterranean diet with extra olive oil or nuts was associated with about 30% fewer major cardiovascular events than a reduced-fat control diet over about five years.
Study: Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts (PREDIMED)
Read the study ↗The American Journal of Clinical Nutrition · 2026
Exploring socioeconomic disparities: the Mediterranean lifestyle and mortality in the Lifelines cohort
A Mediterranean lifestyle score, covering diet, activity, rest and social habits, was associated with lower all-cause mortality across education and income groups. Observational evidence.
Study: Exploring socioeconomic disparities: the Mediterranean lifestyle and mortality in the Lifelines cohort
Read the study ↗Journal of the American College of Cardiology · 2022
Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults
In over 90,000 US health professionals followed for 28 years, eating more than half a tablespoon of olive oil a day was associated with lower mortality than rarely eating it.
Study: Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults
Read the study ↗Not medical advice. We explain published research in plain English for general interest only. Studies have limits and results vary. Talk to your GP or a qualified health professional before changing your routine, especially if you are pregnant, take medication or have a health condition.
Quick quiz
Do you eat like a centenarian?
Five questions. Nonna Rosa explains every answer.
Question 1 of 5Score 0
Guides
Learn the basics, calmly
How to eat, shop and cook like the world’s longest-lived people, without fuss.
01
The Mediterranean plate, simply
Half vegetables, a quarter beans or grains, a little fish, lots of olive oil.
Read →02How to choose an extra-virgin olive oil
Harvest date, origin and a peppery finish.
Read →03Beans every day: the longevity staple
The common thread of the Blue Zones.
Read →04The longevity pantry checklist
Twenty things to always have in.
Read →05Cookware that lasts a lifetime
Stainless, cast iron and ceramic compared.
Read →06Tinned fish, the original fast food
Sardines, mackerel and anchovies.
Read →Tools, explained
Blueprints: how the tools actually work
A long-lived kitchen needs good oil, a good pan and a sharp knife. Tap the numbered callouts to see how each works.
Two oils, two jobs · Graza
“Drizzle” & “Sizzle” Glass 1 Set
Graza splits extra-virgin olive oil into two jobs: an early-harvest ‘Drizzle’ for finishing (more peppery and grassy) and a mellower ‘Sizzle’ for everyday cooking.
Callout
Early harvest
Olives picked green give less oil but more polyphenols and a peppery kick at the back of the throat. Best raw, on salads and bread.
The science: In over 90,000 US adults, more than half a tablespoon of olive oil a day was associated with lower mortality (Guasch-Ferré et al., 2022). Observational.
US$42.98at Graza, as listed 19 Oct 2026
View at Graza ↗High-polyphenol Greek oil · Kosterina
Now We're Cooking Set
Kosterina makes early-harvest Greek extra-virgin olive oil from Koroneiki olives, known for robust flavour. Check the listing for what is in this set.
Callout
Koroneiki olives
A small Greek olive variety that gives intense, grassy oil, naturally high in polyphenols when picked early.
The science: The PREDIMED trial gave participants extra-virgin olive oil as part of a Mediterranean diet and saw fewer cardiovascular events than a low-fat control (Estruch et al., 2018).
US$60at Kosterina, as listed 19 Oct 2026
View at Kosterina ↗Light-protected bottles · Brightland
The Essentials Set
Brightland bottles Californian extra-virgin olive oils in opaque, coated glass to block light, with harvest information on the label.
Callout
Opaque coating
A powder-coated bottle blocks light completely, protecting flavour.
The science: Light, heat and oxygen are the main enemies of olive oil quality; opaque packaging helps preserve it.
US$130at Brightland, as listed 19 Oct 2026
View at Brightland ↗Prices as listed by each retailer on 19 October 2026. Some links are affiliate links. All 6 blueprints →
In the news
This week in longevity food
Mediterranean lifestyle linked to lower risk of death across income and education levels
In 105,812 Dutch adults followed for about 13 years, the most Mediterranean lifestyles had a 30% lower risk of death than the least.
The American Journal of Clinical Nutrition ↗Certain diets are linked to better cognitive performance, new study finds
Researchers link several healthy eating patterns with better scores on thinking and memory tests.
Medical Xpress ↗Spain’s closing stocks and Tunisia’s harvest: the week ahead in olive oil
A bigger Spanish crop and a smaller Tunisian harvest set the tone for the new season.
OliveTerm ↗Spain’s falling prices bring olive oil supply controls to the fore
Origin prices for extra-virgin oil fall below many growers’ costs as the new campaign opens.
OliveTerm ↗Free newsletter
Sunday at the Table
One email a week: a new recipe, a pantry tip, the best offers on olive oil and cookware, and longevity research in plain English.
