Vital kitchens · strength blueprint

🥘 meal · movement · longevity A.2 assessment

28‑day meal prep · training progressions · 50+ recipe index

28‑day meal templates

beginner → advanced workouts

recipe index: 50+ dishes

1 / 8 · meal prep habit

How often do you currently batch‑prep meals or follow structured templates?

rarely / never starting point

sometimes (1‑2x/week)

regularly (3+ times/week) pro level

2 / 8 · anti‑aging variety

Do you include at least 5 different longevity superfoods weekly (leafy greens, berries, fish, legumes, olive oil, etc.)?

1‑2 types

3‑4 types

5+ / blue zone diversity polyphenol boost

3 / 8 · strength training frequency

Current resistance / strength sessions per week (bodyweight or weights)?

0‑1x beginner

2‑3x

4x+ advanced

4 / 8 · progression awareness

Do you follow any periodized progression (deloads, increasing weight/reps) in your training?

no / random

sometimes, loosely

yes, structured strength athlete

5 / 8 · recipe exploration

How many new longevity‑optimized recipes do you try per month?

0‑1

2‑3

4+ (food adventure)

6 / 8 · functional movement

Do you include compound lifts (squat, deadlift, push) or their bodyweight equivalents?

rarely

some of them

core of my routine

7 / 8 · meal template interest

Would you follow a 28‑day rotating meal plan if it were tailored to your taste?

absolutely keen template lover

maybe / flexible

no, I improvise

8 / 8 · tracking & adaptation

Do you currently track food / workout metrics to adjust your plan?

not really

sometimes (notes/apps)

yes, data‑driven

0

your culinary‑strength synergy

📅 28‑day anti‑aging meal prep templates

foundation meal prep · vitality edition

rotating 4‑week structure

• week 1: mediterranean base (fish, olives, leafy greens)
• week 2: plant‑power / legumes & ancient grains
• week 3: mixed omnivore + hormetic spices
• week 4: Blue Zone fusion (okinawa / sardinia inspired)

🍱 batch prep sundays · all recipes anti‑inflammatory, high polyphenol

🏋️ beginner-to-advanced training progressions

🌱 beginner pathway

• bodyweight squats, push‑ups (band assisted)
• 2x/week full body · 8‑12 reps
• core: planks, glute bridges
• mobility drills 10min/day

🔥 advanced template

• compound lifts: deadlift / squat / pull‑ups 4x/week
• periodized 5x5 / 3x8 undulating
• olympic lifts or variations
• deload week every 5th week

📖 recipe index (50+ longevity-optimized dishes)

Dr. Voss’s kitchen ⭐ 50+ recipes · organized by season / pillar

🥣 breakfast: berry polyphenol smoothie 🥗 lunch: sardinian minestrone 🍲 dinner: wild salmon + turmeric rice 🍫 snacks: dark chocolate bark (walnuts, goji) 🧆 ferments: kimchi / sauerkraut 🍚 grains: farro with herbs & pomegranate

➕ 40 more: including okonomyaki, natto bowl, roasted brassicas with almond gremolata …

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🌟 your custom 28‑day meal sequence and workout plan is ready — start any monday.

✨ each answer 0,2,4 · total 0‑32 → scaled to 100% · Coach Liam & Dr. Voss