How To Become A Morning Person, In 7 Simple Steps

Mar 28, 2024

If you're struggling to get out of bed in the morning, it can feel hard to tackle the day with an energetic mindset and upbeat attitude. I personally have struggled with insomnia my entire life, and it's occurred to me multiple times that my body simply wasn't built for the society we live in. But if you're still clueless as to how to become a morning person (like I was), creating a routine can help coax your body into a rhythm so you wake up more refreshed and ready for the day ahead. Here are the seven steps I took to improve my sleep, reduce my insomnia, and become more of a morning person.

Go To Bed Earlier

Photo by nine koepfer on Unsplash

It sounds obvious, but going to bed earlier can have serious implications on your energy levels in the morning. I used to go to bed around 10 p.m., but due to my insomnia, it would often be 12 or 1 a.m. before I actually fell asleep, all before waking up at 6. Do the math on how many hours of sleep that is per night! (Hint: Not enough.)

In addition to implementing some good nighttime routine practices (we'll get there in a moment), I decided that due to my long window between going to bed and falling asleep, I should really be hitting the hay around 9 p.m. Even if you don't suffer from insomnia, it may be that you need more sleep than the average person. Studies have found that some people simply need more sleep than others.

Sleep In Darkness and Silence

Photo by Mingwei Lim on Unsplash

Another thing that really helps a lot of people is tweaking your sleeping environment so you can sleep in complete darkness and silence. Blackout curtains are a must if you live on a street that stays lit into the night, and it goes without saying that small lights from phone chargers or electronics should be moved into other rooms.

Getting total silence is another story. Many of us don't have the option, but if you have a finished basement in your home, it might be worth moving your bedroom downstairs so you can sleep in an area protected from noise pollution. If not, a white noise machine can help cover up loud or sudden noises so your sleep isn't disturbed at night.

In addition to curating the perfect environment for sleep, making your ideal bedding situation as cozy as possible will really help you relax. Get ready to crawl into your most comfortable nest, hot tea in hand.

Consider Your Lifestyle And Chronotype

Considering your lifestyle as well as your body's natural preferences can be crucial for setting a healthy sleep-wake schedule. If you work out after work, for example, you may want to set a later bedtime and later wake time, because exercise can trigger energy-boosting hormones that make it harder to fall asleep for about 90 minutes after activity. Do you work early in the morning? Adjust your bedtime accordingly.

One important factor in your ideal sleep-wake schedule is your chronotype. A chronotype is essentially an MBTI type for your sleep patterns; there are four basic chronotypes, and each has a different biological preference when it comes to sleep.

Lion: These people are early birds, and they probably aren't reading this article because they're already morning people!
Bear: Most people fall into this category. These individuals' sleep-wake preferences are generally aligned with the sun. They wake up relatively easily in the morning (provided they have good sleep hygiene) and start to tire around 8 p.m.
Wolf: If you absolutely loathe mornings and find yourself energetic long into the night hours, you may be a wolf chronotype. These people are classic night owls.
Dolphin: This is my personal chronotype. Dolphins are anxious sleepers, often remaining awake long after getting into bed, and sleeping lightly throughout the night.

You can discover your chronotype by taking this quiz.

Wake Up With What You Need

Photo by Jarek Ceborski on Unsplash

Now let's get to the fun part: Creating your actual routine. Half of becoming a morning person is, naturally, your morning routine. Give yourself a head start by waking up with whatever you need right next to you (or at least prepped nearby). Here are some examples:

If your plan is to work out in the morning, have your gym clothes folded on your nightstand.
Before going to bed at night, heat some water and pour it into a Hydro Flask, along with a few drops of lemon. Place it on your nightstand... it'll still be warm when you wake, making the healthy habit of drinking a morning lemon water incredibly easy.
Get a coffee maker with a timer so your coffee is already brewed when you wake up.
Wintertime chills got you cuddling in bed long after you should've gotten up? Keep your robe and slippers right next to your bed so they're ready to slip on as soon as you wake.

Create A Routine You Actually Like

This tip is super simple: Don't overcomplicate your mornings! People on social media tend to have aspirational morning routine ideas, but if journaling for 20 minutes isn't your idea of a good time, don't do it. Here are some easy and enjoyable activities you might want to add to your morning routine:

Eat a delicious breakfast (and it doesn't have to be a complex one! Nostalgic breakfast cereals are totally OK).
Read your favorite magazine or website.
Pull a tarot card.
Light a scented candleor some incense.
Listen to music.
Have fun playing with makeup and creating your look for the day.
Cuddle with your pet (just don't do it in bed, or you might never want to get up!).

Try Light Therapy

Photo by Fidel Fernando on Unsplash

Another way to help yourself wake up in the morning, especially if you're really struggling, is to try light therapy. The New York Times described just how big a role light plays in our circadian rhythms. If you're trying to reprogram your own sleep-wake cycle, using a light therapy machine when you wake up can help communicate to your body that it's time to be awake. If you live in a climate where it's appropriate, natural light works too:

“That means eating breakfast in a sunny place, opening the shades in the bedroom or getting outside” soon after waking, Dr. Jodi Mindell, Ph.D., professor of psychology at Saint Joseph’s University and associate director of the Sleep Center at the Children’s Hospital of Philadelphia, told the Times. “It’s using that morning light time to keep their clock on track and not shift later.”

Stay Consistent On Weekends

Finally, don't let all the hard work you do throughout the week go to waste when the weekend comes along. The Monday through Friday, 9-to-5 schedule, while still not totally ubiquitous, is a fairly recent invention and doesn't mirror the cycles our bodies were designed for. Your body doesn't recognize Saturday as any different from Monday!

So while it can be tempting to let yourself sleep in on the weekends, keep up your new routine every day. Over time, it will grow to be so natural that you simply wake up around the same time each day, without even having to try.

As you begin to discover how to become a morning person, share your experience with us! Tweet us @BritandCo, and make sure to sign up for our newsletter.

Brit + Co may use affiliate links, but always provides genuine editorial recommendations.

This article has been updated.

15 Tasty Mediterranean Diet Ingredients You Should Always Have For Quick, Healthy Meals

The Mediterranean diet is perfect for those seeking fresh, healthy meals, all in the name of feeling better and living longer. Stocking your kitchen with Mediterranean staples is the easiest way to guarantee you always something to grub or snack on – support your goals with these 15 Mediterranean must-haves you can use for the best Mediterranean recipes!

Scroll on for 15 Mediterranean diet ingredients you should always keep in your kitchen to craft delicious dishes.

RF Studio / PEXELS

1. Olive oil

The heart of the Mediterranean diet, olive oil is rich in monounsaturated fats that promote heart health and reduce inflammation. Its versatile flavor makes it perfect for cooking, dressing salads, or drizzling over veggies.

Rauf Allahverdiyev / PEXELS

2. Tomatoes

Tomatoes are packed with vitamins C and K, plus lycopene, a powerful antioxidant that supports heart health and reduces the risk of chronic diseases. Fresh, roasted, or in sauces, they’re a staple ingredient in countless Mediterranean dishes!

Yaroslav Shuraev / PEXELS

3. Spinach

This nutrient-dense leafy green is loaded with iron, calcium, and antioxidants. Spinach is perfect for salads, sautés, or as a nutrient boost in soups and pasta!

Kaboompics / PEXELS

4. Eggplant

Eggplant is high in fiber and low in calories, making it great for digestion and weight management. Its meaty texture makes it a favorite in dishes like ratatouille or baba ghanoush.

Ellie Burgin / PEXELS

5. Zucchini

This versatile squash is rich in vitamins A and C and works well in everything from grilled veggie platters to savory breads. It’s a light, hydrating ingredient that complements hearty Mediterranean flavors.

Anna Shvets / PEXELS

6. Cucumber

Crisp and refreshing, cucumbers are hydrating and rich in vitamin K. They’re a must-have for salads like Greek salad and tzatziki sauce!

Cup Of Couple / PEXELS

7. Bell pepper

Packed with vitamin C and antioxidants, bell peppers add color, crunch, and sweetness to dishes. They’re perfect for roasting, stuffing, or slicing fresh into salads. They're even tasty when eaten by themselves.

Antoni Shkraba / PEXELS

8. Dates

Dates – AKA the tastiest natural "candies" – are natural energy boosters, rich in fiber, potassium, and natural sugars. They’re a sweet addition to desserts or snacks and pair beautifully with nuts and cheese!

Hilal Bülbül / PEXELS

9. Whole wheat bread

A source of complex carbs and fiber, whole wheat bread keeps you full and provides steady energy. It’s perfect for dipping into olive oil and balsamic or serving alongside some hearty Mediterranean soups.

Ruken Kobatan / PEXELS

10. Chickpeas

Rich in plant-based protein, fiber, and essential nutrients, chickpeas are pretty much a Mediterranean diet superstar. Use them in hummus, stews, or salads for a satisfying, healthy boost.

Antoni Shkraba / PEXELS

11. Lentils

Lentils are protein-packed legumes that are also high in iron and fiber. They’re ideal for soups, salads, and as a hearty meat alternative in Mediterranean cooking.

Cats Coming / PEXELS

12. Farro

Rice, who?! This ancient grain is a powerhouse of fiber, protein, and magnesium. Its nutty flavor and chewy texture make it perfect for salads or side dishes!

Kaboompics / PEXELS

13. Garlic

Garlic is a natural anti-inflammatory and immune booster packed with flavor. It’s a foundational ingredient in Mediterranean cooking, enhancing everything from sauces to roasted veggies.

Polina Tankilevitch / PEXELS

14. Olives

Olives are a great source of healthy fats, antioxidants, and vitamin E. They add a salty, tangy punch to salads, tapenades, or as a simple snack! We could eat a whole jar, TBH.

Antoni Shkraba / PEXELS

15. Honey

A natural sweetener rich in antioxidants, honey is widely used in Mediterranean desserts and dressings. Its floral flavor and health benefits make it a pantry essential, plus it goes great with hot teas and coffee!

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'Babygirl' Is Finally Streaming Next Month, So You Can Watch It Alone Like Nicole Kidman Suggested

Nicole Kidman is, as the kids say, mothering. She's giving fans plenty of movies and TV shows to pick from while we wait for the next seasons of Big Little Lies and Nine Perfect Strangers — A Family Affair, Expats, The Perfect Couple (and the AMC intro, of course). Her steamy drama Babygirl, which hit theaters on Christmas Day 2024, is mixing work and pleasure. Pour yourself a glass of wine for this one, folks.

Scroll down to learn more about Nicole Kidman's Babygirl — including when you can stream it on Max.

Where can you stream Babygirl?

A24

Babygirl will be streaming on Max starting April 25, 2025. That means you can watch THAT milk scene as many times as you want.

What is the plot of Babygirl?

A24

Babygirl Plot

In Babygirl, Nicole Kidman plays powerful CEO Romy, who's struggling to hold her perfect persona together. Her marriage to Jacob has never provided with much pleasure, despite the fact he's caring and artistic. But when Romy immediately feels drawn to a young intern named Samuel, the two begin a torrid affair.

Filming scenes with Harris Dickinson got so intense, Kidman said she literally had to take breaks. “There were times when we were shooting where I was like, ‘I don’t want to orgasm any more,'” she told the Sun. “Don’t come near me. I hate doing this. I don’t care if I am never touched again in my life!”

But the fact the movie was made by women empowered Kidman — and gave her a sense of freedom. "Doing this subject matter in the hands of the woman that wrote the script, that's directing it and is a really great actress herself — we became one in a weird way, which I'd never had with a director before," Kidman says in a statement. "When you're working with a woman on this subject matter, you can share everything with each other.”

"I really decided in the beginning, I want to make a sexual film, just as sexual as all these films that I've always admired so much," adds writer-director-producer Halina Reijn, "but now I'm going to do it completely through female eyes. What does that mean and what does that look like?”

A24

In our Brit + Co exclusive, Nicole Kidman revealed she "spent a lot of time in bed" with Harris while filming. (TBH, a job that requires you to hang out in bed sounds like a pretty good job to me).

"As soon as he walked in, I was like, 'Oh good, here's somebody who's gonna play with me," she says. "We spent a lot of time in bed. Hours would go by, and it was like you would step out of there and you would say, 'What just happened?'"

"From the moment [Samuel] sees her, he's attracted to her. He realizes there's someone at the height of their power," Harris adds. "There was an element of mystique that needed to be there for the exploration of the relationship."

When is the Babygirl release date?

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Babygirl Release Date

Babygirl made its premiere at the Venice Film Festival, and then opened in theaters on December 25, 2024.

Who's in the Babygirl cast?

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Babygirl Cast

The cast of Babygirl includes Nicole Kidman, Harris Dickinson, Sophie Wilde, and Antonio Banderas.

What has Nicole Kidman said about making Babygirl?

Amy Sussman/Getty Images

In an interview with Vanity Fair, Nicole Kidman revealed Babygirl is the most "exposing" film she's done because she's “made some films that are pretty exposing, but not like this.”

“It left me ragged," she says. "At some point I was like, I don’t want to be touched. I don’t want to do this anymore, but at the same time I was compelled to do it...This is something you do and hide in your home videos. It is not a thing that normally is going to be seen by the world.”

“I felt very exposed as an actor, as a woman, as a human being,” she continues. “I had to go in and go out like, I need to put my protection back on. What have I just done? Where did I go? What did I do?”

What does babygirl energy mean?

A24

"Babygirl" is a term of endearment that's usually applied to a man (you've probably heard it describe Pedro Pascal or Paul Mescal). When someone is giving babygirl energy, they're kind, cute, and disarming. And considering Babygirl plays with power dynamics, we might just find ourselves guessing who the "babygirl" in question is up until the very end.

Watch The 'Babygirl' Trailer Here!

A24

There were SO many moments in the Babygirl trailer that made our jaws drop here:

The thumb in the mouth
The pink skirt moment
NICOLE CRAWLING ON ALL FOURS?!

Yeah, this is one you won't wanna watch with your parents, friends. 🥵 And even Nicole agrees! At the December 2 Gotham Awards, when People asked who moviegoers should bring to the theater with them, "Whoever you want to, but you can also watch it alone." Tea.

Are you looking forward to seeing Nicole Kidman onscreen again? We might have to wait until December to see Babygirl, but there are plenty of incredible Fall Movies coming our way.

This post has been updated.

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I Tried 7 Different Types Of “Rest” & I’ve Never Felt Better

I'm a serial napper who loves getting as much sleep as I can, but last year shone a spotlight on how much sleepmaxxingwasn't helping me. Between fighting insomnia and waking up with my stress response on high alert, I knew I needed to make changes so grogginess wouldn't be my default mood.

Once I started asking myself a series of deep questions to see what I needed, I recognized why I wasn't feeling great. Not only were my sleeping habits terrible, I also wasn't thinking about other types of rest needed to function normally. With nothing but hope and time on my hands, I decided to conduct a 'rest' experiment to see if I could improve how I feel.

Based on my results — and the advice from licensed therapist Brooke Sprowl, LCSW of My LA Therapy — slow living feels good.

Scroll to see the 7 types of rest that can help you feel totally refreshed in 2025!

Cora Pursley

1. Physical Rest: Prioritizing physical rest led to a decreased need to be productive.

I inherited my parents' tendency to work on my days off because being idle felt like I was signaling how lazy I am. Instead of sleeping in on Saturdays, I'd wake up early to clean before cooking breakfast, planning activities for my son, and going over content creation ideas. Couch rotting wasn't allowed until I was absolutely done with everything, but there was always something to do.

The day I collapsed in my bedroom after rearranging the living room and my office was the moment I asked, "How did I decide working myself to pure exhaustion meant I was an amazing woman?" So, I gave myself permission to start using my weekends to rest. Sprowl says, "Physical rest includes both passive activities like sleep and active recovery practices like gentle stretching, yoga, or massage."

She also indicates collapsing was likely a sign my body's way of sending a huge flare to get my attention. "Listen to your body’s signals of fatigue and make rest a proactive priority rather than waiting for exhaustion to take over," she encourages.

For me, this looks like sleeping in past 10 a.m., stretching my body in the morning, and taking long showers. It's an act of resistance that's helped me unplug and reset after a long work week. Sprowl believes getting physical rest helps "restore the body's reserves, reduces stress hormones, and supports overall physical health," ultimately "laying the foundation for every other type of rest."

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2. Mental Rest: Taking a mental break helped me unplug.

I'm a chronic over-thinker, so I'm still learning how to give my brain a break. However, tools I've picked up from therapy help along with reminders from my inner circle. Why does it matter? Sprowl says, "Mental rest is about giving your mind a break from overthinking, decision fatigue, or cognitive overload."

Besides unplugging from work, I have to remind myself to stay present by focusing on things that are in my vicinity. Sprowl says giving yourself a mental break may look similar or different. "This might mean stepping away from work, practicing mindfulness, or engaging in activities that allow your brain to wander, like walking in nature."

If you and I don't allow our brains to 'cool down,' she believes "it can lead to irritability and difficulty focusing" which explains the moments I barely had patience last year. Genuinely resting "fosters clarity and cognitive balance," according to Sprowl which is what we could use more of!

MART PRODUCTION

3. Emotional Rest: Treating my emotional health with care helped me embrace vulnerability.

The other area I struggle with sometimes is my emotional health. A physically and mentally exhausted Jasmine often leads to an emotionally unhinged version of myself that struggles to express what's wrong or things I need. "Emotional rest involves creating safe spaces to express feelings or allowing yourself to step back from emotional labor," Sprowl points out.

It matters because it can "ease racing thoughts and unresolved feelings that interfere with sleep," according to her. Prioritizing this kind of rest essentially creates "a sense of calm before bedtime" in her opinion. It can look like "journaling, talking to a trusted friend, or working with a therapist" to "help unburden accumulated emotions."

If I'm not gratitude journaling, I'm usually talking to one of my best friends or fiancé about anything I may be struggling with. Being vulnerable with people who care about me has helped calm my sea of emotions, creating a level of comfort I haven't felt in years.

Anna Tarazevich

4. Social Rest: Reaffirming my need for social breaks stopped making me feel weird.

This is a safe space, right? My daily confession is that I've always prioritized social rest. I didn't have a name for it when I was younger, but I've been able to feel when my social battery is depleted which leads me to find a way to reset alone. I almost lost my ability to do so when social media was popularized, but the past couple of weeks have reminded me to take steps back so I'm not internalizing different opinions and emotions.

Sprowl says, "Social rest combats the overstimulation and comparison often fueled by digital platforms, helping you reconnect with yourself." It's hard for me to hear myself when I'm thinking about what everyone else is saying so I'll put on my phone on DND (do not disturb) or set screen limits for various apps.

It's something Sprowl feels is vital. "Social rest means setting boundaries around social interactions, particularly with relationships that drain rather than nourish." Like I've been doing, she further says "limiting time on social media, scheduling solo time, or prioritizing relationships where you feel truly seen and supported" are some of the ways you can also hit the reset button.

Tima Miroshnichenko

5. Spiritual Rest: Tapping into spiritual rest helped me feel less afraid.

I don't mind talking about my religious background, but I understand not everyone shares the same beliefs I do. Still, I'm a firm believer that we need to prioritize spiritual rest in a world that's in hustle mode. Sprowl says this "nurtures the soul, creating a sense of peace and alignment with your values." She believes "connecting to something greater than yourself" can help add to the physical, emotional, mental, and social ways we may need to hit pause.

I personally love to pray, read devotionals, or use my journal to reflect about various things. Other things Sprowl suggests doing are mediating, grounding yourself in nature, or adopting a gratitude practice. Whatever you choose to do, she feels "it's about finding purpose and meaning in your life."

Carleigh Ellison

6. Creative Rest: Creative breaks made me feel less irritated by what I love to do.

Fellow creatives, are we okay? It seems like the very thing we love to do — creating art — can leave us feeling drained which is confusing. But I've got a secret as someone whose dream career is a reality: we have to stop and take breaks from creating sometimes. Please don't throw tomatoes! I'm serous here.

Sprowl says, "For those who thrive on innovation, creative rest involves stepping back from the pressure to produce and immersing yourself in inspiration." See? I'm not just making this up! Just like the social rest I've become a pro at, I've learned how to go on little adventures around my neighborhood, discover new food places to eat, or get lost in one of my music playlists.

Sprowl says you too can "visit an art gallery, listen to music, read poetry, watch an artful movie or show, or simply allow yourself to enjoy beauty without the expectation of creating." Being in the moment "replenishes the well of inspiration" us creatives pull from, thus "preventing burnout and keeping creative pursuits joyful," according to her.

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7. Sensory Rest: Getting real about sensory overload stopped me from being irritable.

Sensory overload is real! I'm extremely quick to tell my fiancé, "Honey, I'm feeling overstimulated and need a break" which he knows means I have about 5-10 minutes before my irritability says, "Peek-a-boo!" Becoming a mom made me more aware of how much adults can't always tell when there's too much going on for our liking so I've worked hard to be more aware.

If I can't stand being touched after a while or need the TV's volume lowered, it's a sign that I've been dealing with them for too long. Sprowl says, "Sensory rest requires reducing stimuli like bright screens, loud environments, or excessive multitasking. Consider dimming lights in the evening, unplugging from devices, or practicing sensory mindfulness, like focusing on a single sound or texture."

My favorite thing to do is take a hot shower in the dark sometimes. My fiancé thought it was strange the first time I did it, but now he knows it's something I need. Other things I'll do is sit on my office's floor and journal by myself. It's a nice way to tap into my inner calm instead of getting overly upset.

"In our overstimulating world, sensory rest calms the nervous system and helps prevent overwhelm," says Sprowl.

Focusing on 7 types of rest sounds like a lot, but it's not when you consider how many things can raise our cortisol levels. From internal to external irritants, we're constantly being bombarded with things that can cause pure exhaustion. It just makes more sense to me to prioritize self-care that doesn't always involve spending money.

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Monica Barbaro & Andrew Garfield's Latest Outing Could Confirm They're Dating

Andrew Garfield's relationship status is always a swoon-worthy topic. Whether he's gushing about how Emma Stone is like a shot of caffeine, he's getting flustered talking to Chicken Shop Date's Amelia Dimoldenberg, or he's kissing Demi Moore on the hand, this man is always making me blush. But it looks like he might not be single anymore if some recent outings with Monica Barbaro are any indication — including a post-Oscars party!

While neither Andrew nor Monica have spoken on the relationship rumors, a People source confirmed "they've been really lowkey and have been spending time together quietly"...and Monica shared a pretty funny moment with Amelia on the Oscars red carpet.

Here's what we know about those Andrew Garfield & Monica Barbaro relationship rumors.

March 16, 2025 — Andrew Garfield & Monica Barbaro are seen grocery shopping.

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This duo definitely fanned the flames of those couple rumors when they were spotted grocery shopping in Malibu. A very realistic, domestic, and relatable Sunday! I also went grocery shopping this day, so it looks like we were on the same page ;).

Andrew wore a white tee and jeans while Monica looks cozy in a white tank and green cardigan. Both wore baseball caps. "I like that they are humble and buy the same TP as me," one Instagram user commented. Same.

March 2, 2025 — Andrew Garfield & Monica Barbaro attend an Oscar afterparty together.

Every thing I hoped and waited for
Andrew Garfield and Monica barbaro leaving the after party together pic.twitter.com/MPwqeLyE7m
— Linny (@murderesselinny) March 3, 2025

After the Oscars on March 2, Monica Barbaro and Andrew Garfield left the Vanity Fair after party together...and showed up to Beyoncé and Jay-Z's after party. No big deal! Monica wore a strapless gown with gorgeous teardrop jewel detail while Andrew looks dapper in a deep gray suit.

They also happened to arrive at the Oscars red carpet at the same time...and Monica was sitting in Andrew's eye line the whole night. What a coincidence!

February 2025 — Monica Barbaro & Andrew Garfield attend Jonathan Bailey's play.

Andrew Garfield and Monica Barbaro went to see Jonathan Bailey’s play. 🎥 pic.twitter.com/vL7EBwsw4d
— Film Crave (@_filmcrave) February 20, 2025

The two went viral on February 20 when they showed up to Jonathan Bailey's Richard II at the Bridge Theatre, and I'm obsessed with how locked in he is on their conversation. This man is an attentive listener if I've ever seen one!

January 2025 — Andrew Garfield & Monica Barbaro are photographed together.

monica barbaro with andrew garfield, eddie redmayne, and lynn hirschberg at w magazine’s best performances party pic.twitter.com/vbBeCvtzao
— ‎ ☆ (@livebarbs) January 6, 2025

Andrew and Monica were first seen together at W magazine's Best Performances party, alongside Eddie Redmayne and W's editor-at-large Lynn Hirschberg, in LA. They were already getting cozy!

What do you think about Andrew Garfield & Monica Barbaro? I'm personally obsessed. Stay tuned for the latest news on this low-key couple! And check out Zoë Kravitz & Noah Centineo Fuel Dating Rumors After Leaving Another Party Together because Andrew & Monica weren't the only ones hanging this month 👀.

This post has been updated.

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20 Blue Zone Diet Recipes That Give Your Meals A Healthy Kick

The blue zone diet is undeniably one of the best ways of eating for overall health and longevity. It draws culinary inspiration from the top blue zones around the world (Ikaria, Greece, Okinawa, Japan, Sardinia, Italy, Loma Linda, California, and the Nicoya Peninsula in Costa Rica), where people tend to live longer (over 100 years!), often free of any heart disease, obesity, cancer, or diabetes.

Originally outlined by National Geographic Explorer and Fellow Dan Buettner, the blue zone diet is 95% plant-based, with beans, legumes, sweet potatoes, yams, fruits, leafy greens, beets, nuts, and seeds being the #1 priority. High-quality olive oiland whole grains like brown rice and barley are also a huge part of the diet. Blue zone diet recipes widely limit eggs, dairy, meat, added sugar, and processed foods.

The blue zone diet can be a helpful tool to guide your eating habits toward healthier, more beneficial choices for a longer life. These 20 blue zone diet recipes highlight whole foods, veggies, and fruits to make each meal work for you!

Heyday Beans

Chickpea Curry

This flavorful curry recipe loads up on lots of chickpeas to better suit the blue zone diet. Swap the basmati for brown rice, and you'll be set! (via Heyday Beans for Brit + Co)

Midjourney

Niçoise Salad

This dish is packed with so much goodness. From the bed of greens to the heart veggie toppings like olives, tomatoes, green beans, onion, and more, each bite is different from the next, which makes mealtime (especially with the blue zone diet) fun! (via Brit + Co)

Antoni Shkraba / PEXELS

Hummus + Veggies

Hummus is super easy to make at home, and it'd guaranteed to be healthy when you know exactly what you're putting into it. This recipe features a nice amount of lemon juice for taste and freshness. Serve with lotsa veg, as per the blue zone diet. (via Brit + Co)

Two Spoons

Spring Mix Salad + Lemon Tofu

Salads make some of the best blue zone diet recipes (remember that 95% plant-based rule?), but just because they're salads doesn't mean they have to be boring. This one earns some good zest from baked tofu, homemade dressing, and crunchy veggies. (via Two Spoons for Brit + Co)

Brit + Co

Zucchini Fries

These veggie-laden fries actually taste like what you'd get in the drive-thru. So, if you're searching for blue zone diet recipes that'll fulfill your fast food cravings, this is it. Serve with a homemade sauce to amp up the vibes. (via Brit + Co)

The Real Food Dietitians

Greek Cucumber Salad

Greek and Mediterranean food often qualify for the diet since they're fresh and full of healthy goods. This Greek salad combines juicy cukes, tomatoes, onions, and chickpeas for a refreshing blue zone bite. (via The Real Food Dietitians)

The Edgy Veg

Oyster Mushroom Shawarma

Since blue zone diet recipes tend to limit actual meat, it's crucial to find ones that emulate the meaty, smoky flavors of the chicken, beef, and fish you might be missing. In this dish, oyster mushrooms form a very complex forkful with the help of a homemade marinade. (via The Edgy Veg)

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This post has been updated.

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