Did you know the food you eat and how you cook it can have a big impact on your health? It’s all because of harmful compounds called Advanced Glycation End Products (AGEs). These show up when we fry, roast, or grill food at super high temperatures. Processed foods are full of them too!
The good news? You can lower AGEs and keep your meals delicious with just a few simple tweaks. This meal plan offers tasty ideas to help you reduce them and feel your best!
7-day Low AGE Diet
This 1600-calorie meal plan is super flexible. We’ve also added tips to make this meal plan adaptable for those following 1800, or 2000-calorie recommendations!
Each higher calorie plan builds on the lower ones. For example, the 1800-calorie plan includes everything from the 1600-calorie plan, and the 2000-calorie plan includes all the additions from both the 1600 and 1800 plans, plus its own extra items. You need to eat all the additions listed to meet the calorie goal.
Want to learn more about the low AGE diet? Go to this section. Need a quick overview of what can be meal prepped? Read this table!
Note: This meal plan is not a substitute for medical advice, diagnosis, or treatment. Individual nutritional needs and medical conditions vary, and it’s important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications.
With our 7-day Low AGE meal plan, you’ll enjoy delicious meals that’ll help you stay on track with your health goals. We’ve also added simple meal prep tips for each day to make your week a little easier!
Here are some meal prep tips for your low AGE diet:
Tomato Avocado Toast (Day 1 and 4): Prepare fresh by slicing avocado and assembling toast right before eating. Make sure to store the bread and tomatoes separately. Worried about browning? Use a fresh avocado on Day 4 for that perfectly creamy texture.
3 Ingredient Peanut Butter Oatmeal Balls (Day 1, 3, and 5): Prepare in bulk and refrigerate or freeze; thaw overnight if stored in the freezer.
- To meet a 1600-kcal recommendation:
Breakfast:1 serving of medium-sized apple (approx. 87 calories) to your meal.
- To meet a 1800-kcal recommendation:
Lunch: Pair your Chicken salad with a serving of mashed potatoes (approx. 292 calories).
- To meet a 2000-kcal recommendation:
Lunch: Add one serving of 15 Minute Crispy Air-Fryer Breaded Chicken Breast together with your salad and mashed potatoes.
Dinner: Add one serving of medium-sized apple (approx. 87 calories) to your meal.
In the low AGE diet, it’s encouraged to use cooking methods like boiling, poaching, steaming, and slow-cooking. Try to include these in your meal prep when possible. If not, baking is a great alternative to grilling for some of these meals.
Here are some meal prep tips for your low AGE diet:
The Best Black Bean Burgers I’ve Ever Had (Day 2, 6, and 7): Shape the patties ahead of time, then refrigerate for up to three days or free for longer storage (up to a month). To keep them crisp, reheat in a 350°F oven.
- To meet a 1600-kcal recommendation:
Breakfast:1 serving of medium-sized apple (approx. 87 calories)
Lunch: Wouldn’t it be nice to have a smoothie and a burger for lunch? Pair your burger with a serving of Strawberry Blackberry Banana Smoothie ( approx. 205 calories).
- To meet a 1800-kcal recommendation:
Breakfast: Add a serving of Classic scrambled eggs to your breakfast (approx. 236 calories).
- To meet a 2000-kcal recommendation:
Snack: Add a serving of Almonds (approx. 231 calories) as a second snack to your day.
Here are some meal prep tips for your low AGE diet:
Healthy Breakfast Quesadilla (Day 3 and 6): Cook fillings in advance and refrigerate. And keep the tortillas separate to avoid sogginess!
Mashed Potatoes (Day 1 and 3): Cook and store mashed potatoes in an airtight container in the fridge for up to 3 days. For longer storage, freeze in portions and reheat as needed.
Vitality Chicken Salad with Avocado Dressing (Day 1 and 3): Prep the chicken and dressing ahead of time, storing them separately to keep the flavors fresh. Use refrigerated chicken within 3 days, or freeze portions for up to a month. Thaw frozen chicken overnight in the fridge, and assemble the salad just before serving.
- To meet a 1600-kcal recommendation:
Snacks: Double the servings of your 3 Ingredient Peanut Butter Oatmeal Balls.
- To meet a 1800-kcal recommendation:
Lunch: Pair your Chicken salad with a serving of mashed potatoes (approx. 292 calories).
- To meet a 2000-kcal recommendation:
Lunch: Add one serving of 15 Minute Crispy Air-Fryer Breaded Chicken Breast together with your salad and mashed potatoes.
Dinner: Add one serving of medium-sized apple (approx. 87 calories) to your meal.
Here are some meal prep tips for your low AGE diet:
Vegetarian Grain Bowl (Day 4 and 6): Cook grains and roast vegetables ahead; store greens and dressing separately. For long gaps, freeze roasted veggies and thaw overnight.
Tortilla Pizza (Day 4 and 6): Assemble and bake fresh for the best results. If you need to store it, partially assemble and refrigerate, baking only when ready to eat.
Tofu ‘Meatballs’ in Buddha Bowls (Day 2 and 4): Prepare tofu meatballs ahead of time and refrigerate or freeze; store sauces and greens separately to maintain freshness, thawing greens only on the day of use.
- To meet a 1600-kcal recommendation:
Snack: Not only can you pair your burger with a smoothie but you can do it with this pizza recipe too! Pair your pizza with a serving of Strawberry Blackberry Banana Smoothie (approx. 205 calories).
- To meet a 1800-kcal recommendation:
Breakfast: Double the serving size of your breakfast avocado toast.
- To meet a 2000-kcal recommendation:
Snack: Have twice the fun when you double your serving size for your tortilla pizza.
Who said you can’t have some pancakes when on a low AGE diet?
Here are some meal prep tips for your low AGE diet today:
Best Buttermilk Pancakes Recipe (Day 5 and 7): Mix dry ingredients in advance but cook pancakes fresh. If needed, refrigerate batter for up to 2 days and stir before cooking.
Cauliflower Breakfast Scramble (Day 5 and 7): Pre-chop cauliflower and store it in an airtight container for up to 3 days. For longer storage, blanch and freeze it to keep it fresh. Scramble the eggs fresh each time for the best texture and flavor!
Easiest Burrito Bowl Meal Prep (Day 1 and 5): Prepare components like rice, beans, and proteins in advance; store separately and add fresh toppings. For long gaps, freeze cooked proteins and thaw overnight.
- To meet a 1800-kcal recommendation:
Breakfast: Pair your breakfast with a serving of Best buttermilk pancake recipe (approx. 246 calories).
- To meet a 2000-kcal recommendation:
Breakfast: Double the serving size of your scrambled eggs.
It’s always important to have fun while living a healthy life. With this meal plan, you can have a pizza, burger and a smoothie all in one day. But with some tweaks!
If you’ve followed our tips, you’ve probably have these meals prepared already.
- To meet a 1600-kcal recommendation:
Dinner: Wouldn’t it be nice to have a smoothie and a burger for lunch? Pair your burger with a serving of Strawberry Blackberry Banana Smoothie (approx. 205 calories).
- To meet a 1800-kcal recommendation:
Snacks: Double the serving size of your snacks (approx. 263 calories).
- To meet a 2000-kcal recommendation:
Snacks: Add a serving of Almonds (approx. 231 calories) as a second snack to your day.
Day 7 has the same recipes as Day 5! If you’ve prepared them ahead, all you need to do is reheat them.
Here are some meal prep tips for your low AGE diet:
Honey Garlic Salmon with Lo Mein (Day 3, 5, and 7): Cook noodles and salmon in advance and store separately; reheat gently. Freeze salmon portions if needed for longer storage.
Meal Prep Vegetable Snack Packs (Day 2 and 7): Pre-cut veggies and refrigerate. To keep vegetables fresher for longer, keep them in airtight containers with a damp paper towel.
- To meet a 1600-kcal recommendation:
Breakfast: Pair your breakfast with a serving of Best buttermilk pancake recipe (approx. 246 calories).
- To meet a 1800-kcal recommendation:
Breakfast: Double the serving size of your scrambled eggs.
- To meet a 2000-kcal recommendation:
Dinner: Pair your burger with a serving of Strawberry Blackberry Banana Smoothie (approx. 205 calories).
Repeat Recipes at a Glance
| Recipes | Number of servings to prepare | Day and meal planned |
| Tomato Avocado Toast** | 2 servings | Breakfast, Day 1 and 4 |
| Healthy Breakfast Quesadilla Recipe | 2 servings | Breakfast, Day 3 and 6 |
| Best Buttermilk Pancakes Recipe | 2 servings | Breakfast, Day 5 and 7 |
| Cauliflower Breakfast Scramble | 2 servings | Breakfast, Day 5 and 7 |
| Vitality chicken salad with avocado dressing | 2 servings | Lunch, Day 1 and 3 |
| Mashed potatoes | 2 servings | Lunch, Day 1 and 3 |
| The Best Black Bean Burgers I’ve Ever Had | 2 servings | Lunch, Day 2 and Dinner, Day 6 and 7 |
| Strawberry Blackberry Banana Smoothie** | 3 servings | Lunch, Day 2, 4 and Dinner, Day 6 |
| Vegetarian Grain Bowl Meal Prep Recipe by Tasty | 2 servings | Lunch, Day 4 and 6 |
| Honey Garlic Salmon with Lo Mein Meal Prep Recipe | 3 servings | Lunch, Day 5 and 7, Dinner Day 3 |
| 3 Ingredient Peanut Butter Oatmeal Balls | 3 servings | Snacks, Day 1, 3 and 5 |
| Meal Prep Vegetable Snack Packs | 2 servings | Snacks, Day 2, and 7 |
| Tortilla Pizza | 2 servings | Snacks, Day 4 and 6 |
| Easiest Burrito Bowl Meal Prep | 2 servings | Dinner, Day 1 and 5 |
| Tofu ‘Meatballs’ in Buddha Bowls — Sincerely V | 2 servings | Dinner, Day 2 and 4 |
Easy Ways to Stay on Track
Creating a healthy eating routine can help you stay consistent—even when you’re juggling a million things.
- Meal prep: Prepare staples like cooked quinoa, chicken, or vegetables in advance to save time.
- Prep healthy snacks: Keep protein-rich snacks, such as nut butter or hummus, ready for a quick energy boost.
- Switch things up: Try swapping sweet potato for rice or chickpeas for lentils to keep your meals exciting and fresh.
- Don’t forget your water bottle: Stay hydrated by keeping a water bottle close—sip often, especially during workouts. Aim for 8 glasses a day!
What are AGEs?
AGEs (Advanced Glycation End Products) are sneaky compounds that form when proteins or fats mix with sugars—especially during high-heat cooking methods like grilling or frying. Over time, they can contribute to inflammation and impact your health.
Foods High in AGEs
- Sugary treats: Candy, cookies, cakes, soda, and pastries.
- Processed foods: Packaged meats like sausages and processed cheese.
- High-fat meats: Especially red meats.
- Fats: Butter, margarine, oils, and lard.
- Fried foods: Cooking in hot oil raises AGE levels.
- High-heat cooking: Grilling, roasting, or broiling increases AGEs.
Low AGEs Food Swap List
| Category | High-AGE Foods⬆️ | Low-AGE Alternatives⬇️ |
|---|---|---|
| Proteins | Grilled or roasted red meat | Poached chicken or turkey |
| Fried fish or seafood | Steamed fish or seafood | |
| Processed meats (bacon, sausage) | Plant-based proteins (lentils, tofu) | |
| Full-fat cheese | Low-fat cheese or hummus | |
| Carbohydrates | Toasted bread or bagels | Soft whole-grain bread |
| Fried rice or crispy rice snacks | Steamed rice or quinoa | |
| Deep-fried potato chips | Boiled or baked sweet potatoes | |
| Sugary pastries | Fresh fruit or homemade oatmeal bars | |
| Fats and Oils | Butter or margarine | Olive oil or avocado oil (used sparingly) |
| Fried foods (e.g., fries) | Oven-baked or air-fried versions | |
| Heavy cream or sour cream | Low-fat yogurt or coconut cream | |
| Snacks | Packaged chips or crackers | Fresh vegetable sticks with hummus |
| Candy bars | Dark chocolate (70% cocoa or higher) | |
| Prepackaged cookies | Homemade cookies with minimal sugar | |
| Cooking Methods | Grilling or broiling | Steaming, poaching, or slow cooking |
| Frying | Boiling, baking, or sautéing | |
| High-heat roasting | Cooking at lower temperatures | |
| Drinks and Desserts | Sugary sodas and energy drinks | Herbal teas or infused water |
| Ice cream | Frozen banana or yogurt-based sorbet | |
| Cheesecake | Fruit-based desserts like poached pears |
More Tips to Lower AGEs
How else can you lower your AGEs? Being mindful about small changes can make a big difference. Try to:
- Cook smart:
- Use low heat methods like boiling, steaming, or poaching.
- Avoid high heat techniques like grilling, roasting, or broiling.
- Marinate with citrus or vinegar—they lower AGEs and boost flavor!
- Eat antioxidant-rich foods:
- Add berries, green tea, and dark leafy greens to your meals—they’re packed with antioxidants to support your health! (Check out our antioxidant-rich meal plan too.)
- Build healthier lifestyle habits:
- Get 7–9 hours of sleep each night.
- Exercise for 150 minutes per week.
- Manage stress and conditions like high blood pressure or obesity.
The Benefits of the Low AGE Diet
The Low AGE Diet is a total game-changer. By focusing on low-AGE foods and gentle cooking methods, it helps reduce inflammation, lowers your risk of diabetes and heart disease, and even boosts your energy. And the best part? It’s packed with antioxidants and nutrients to keep your body feeling happy and thriving every day.
Savor your meals and aim for balance on your plate. A healthy lifestyle isn’t just about what you eat—it’s about how you live!
FAQs on Low AGE diet
It’s impossible to avoid AGEs entirely, as they naturally occur in some foods and inside the body. However, you can significantly reduce your intake by choosing low-AGE foods and using cooking methods like steaming, boiling, or poaching.
Foods that are browned, charred, or cooked at high temperatures are typically higher in AGEs. Processed and sugary foods are also common sources.
Yes, plant-based diets are often lower in AGEs since fruits, vegetables, legumes, and whole grains tend to have fewer AGEs and are less likely to be cooked using high-temperature methods.
