Welcome to Meals For Longevity

A cooking coaching program rooted in Mediterranean longevity powered by science.

Learn to create simple, delicious international recipes transformed into balanced, nourishing meals.

Step into a healthier lifestyle today!

featuring

The New Modern

Mediterranean Diet

The evolution of the classic Mediterranean Diet of Italian centenarians, organized by modern nutritional science to focus on flexibility, sustainability, and accessibility for today’s global population.

Food Meets Science

Ciao! I’m Chef Giuseppe, a professional chef dedicated to bringing the Mediterranean Diet to your table. Studies show this diet can reduce heart disease risk, support weight management, and boost overall health. With simple balance and moderation—no drastic changes—you can enjoy these benefits too

Experience mindful eating, where balance and flavor blend.

Values-Driven Passion

Inspired by passion and guided by the Holy Spirit, I follow a sustainable approach to healthy eating based on the Mediterranean Diet, honoring both body and spirit. As it is written in the scripture:

• 1 Corinthians 6:19-20: “Your bodies are temples of the Holy Spirit... Honor God with your bodies.”

• 1 Corinthians 10:31: “Whatever you eat or drink, do it all for the glory of God.”

Plan, Cook Healthy Meals

Cook simple, nutritious meals with weekly menu plans backed by science. This program will inspire healthy habits for you and your family with a structured, balanced approach to cooking.

Embrace a Healthier, Longer Life

Take the first step with me towards a “NEW YOU!” Inspire others with your journey. Together, let’s make every meal a step toward a brighter tomorrow!

I Am Here to Support You

This website is designed to make your healthy dietary lifestyle change easy and enjoyable through exciting cooking activities and helpful resources and tools:

• Discover the Benefits: Learn how the Mediterranean Diet benefits your health and the planet. Access our free Mediterranean Diet guidelines (basic and extended) and read our blog for the latest news, chef’s articles, and scientific studies on this lifestyle. Visit here

• Use Our Web Apps: Assess your adherence to the Mediterranean Diet and create a personalized dietary plan with the Mediterranean Diet Calculator™ and the DIY Mediterranean Diet Meal Plan Builder™. Check it out!

• Download Chef’s e-Recipes: Get professional e-recipes for The New Modern Mediterranean Diet. Learn to cook healthy gourmet meals at home with fresh local ingredients, starting at just $0.99 each. Buy here

• Become a Member: Start with a free Level 1 membership to get an extended learning experience and a complimentary one-week menu (Week 1). Upgrade to a Level 2 membership at $14.99 a month to unlock all online tools, maximize your experience, and STAY STRONG in your new eating habits. Sign up

• Book a Chef with MFL Chef@Home™: Enjoy nutritious, chef-prepared meals in your home. Choose from a personalized weekly menu or a more affordable shared option. Explore more

View our services and pricing list

Estimate the impact of your food choices on your Life Expectancy

Changing your diet could add up to 13 years to your life, study says

Cooking passion + Desire to change habits = LONGEVITY

It only takes a choice to transform your entire life.
— Chef Giuseppe

Would you spend $ 13 a day for 13 extra years of your life?

Download the Chef’s e-recipes and start cooking the Mediterranean Diet!

Featured Chef’s e-recipe of the month

Pork Tenderloin Roast for The New Modern Mediterranean Diet

Importance of cooking skills for balanced food choices

“Cooking skills can help people meet nutrition guidelines in their daily diets by enabling them to make healthier food choices. Therefore, it's important to teach children and teenagers how to cook and encourage them to develop these skills from an early age.” Read more

# The Mediterranean Diet Breaking News

# The Mediterranean Diet Breaking News

The Mediterranean Diet, studies, and scientific news

Visit the Mediterranean Diet Health Benefits for more news from the scientific world about why you should consider a dietary change. Visit Our Blog for more news

MFL Chef@Home™

Sarasota residents: we bring the Mediterranean Diet to you!

Enjoy the convenience of in-home chef-prepared meal service. We do it all: plan, shop, prep, cook, package, and store for your healthy week of eating.

Make healthy eating simple and affordable.

How to Eat Healthy in 12 Steps

Meet the founder: Chef Giuseppe Urbano

“Thank you for being here! I was born in Italy and graduated from a culinary school in Milan. I am a certified Executive Chef. I worked in fine-dining restaurants and healthcare settings for over 35 years, serving over 3 million meals. I am also a culinary arts professor and a dietary manager. I'm happy to share my cooking experience and expertise with you, so you can easily adopt the healthy eating habits of people with a long Life Expectancy around the Mediterranean Sea.”

Watch me!

Why Me For You? Find out

What people say about the food of Chef Giuseppe

What's the Life Expectancy in your country?

“Life Expectancy in the U.S. dropped for the second year in a row in 2021.” Read more

The Mediterranean populations, primarily from Italy, live longer because of their food choices, eating habits, and lifestyle! Is this the secret to longevity within the Mediterranean Diet?

We Follow the Mediterranean Diet Pyramid on the DOT!

Our e-recipes for the DIY Mediterranean Diet Meal Plan Builder™ are based on the latest international food studies and The New Modern Italian Mediterranean Diet Food Pyramid.

In 2024, U.S. News & World Report voted the Mediterranean Diet “best diet overall” AGAIN for the seventh year running!

  • It is a way to live typical of the Mediterranean countries in the 1950-60s, especially Italy, Spain, Portugal, Croatia, and Greece. 

    Set dietary patterns, local seasonal ingredients, biodiversity, practices, traditions, group and social activities, physical exercise, adequate rest, meal preparation, and consumption are all core components of it. 

    It is a part of the Italian culture and heritage. It is referred to as a sustainable diet model that is eco-friendly. 

    The key to following the Mediterranean Diet is to think of it as a way of life rather than a quick fix or strict meal plan adapting the diet's principles to your specific life needs and food preferences will allow you to live a healthier, better, and longer life.

    Discover more

  • Studies, research, data, and results recognized by science and world humanity organizations show that the Mediterranean Diet, when combined with other lifestyle factors, reduces the risk of cardiovascular disease, dementia, breast cancer, prostate cancer, digestive tract cancers, and colorectal cancer. It has been shown to prevent cognitive decline, Alzheimer's disease, and Parkinson's disease. It also lowers the risk of obesity and Type 2 diabetes. MD has been shown to slow the aging process.

    The Mediterranean Diet improves the overall health and well-being of those who follow it.

    Discover more

  • The Mediterranean diet includes all meals, without exception, when they are eaten in moderation and balanced with friends and family. With a high intake of fresh and dried fruit, vegetables, legumes, cereals, whole grains, nuts, and seeds, "The New Mediterranean diet Italian Food Pyramid" is a graphical representation of the frequencies and portion sizes of each food group. The main source of fat is olive oil, and fresh herbs are added for taste.  Dairy products, red, and cured meat are consumed in moderation, along with white meat eggs, and fish.

    Red wine is consumed in moderation while large amounts of water are consumed. Dessert consumption is occasionally mentioned as well.

    The Mediterranean Diet's success is largely due to the portion sizes and frequency of its consumption.

    Explore the Mediterranean Diet Food Pyramid in details

  • Based on our current studies and tests, the cost of eating the healthy Mediterranean Diet is between $ 8 and $ 10 a day per person in the United States and € 5-8 in Europe for three meals and two snacks.

    The Mediterranean Diet is the original diet of the low-income Italians from the olive-growing areas of the Mediterranean region during the 1950s and early 1960s. Italians ate with frugality, consumed plenty of vegetables and fruit, and cooked their healthy meals with the ingredients produced by their land and farmed.

    The Mediterranean Diet is found in nature and among the Italians of the 1950s.

    By spending an average of $ 10 a day on your groceries, you will improve your health and life and live longer!

    Discover in detail why the Mediterranean Diet is less expensive than the Western Diet!

  • The first healthy eating concepts were discovered in the Greek and Roman Empires over 2000 years ago and are still in use today.

    Since the 1930s, scientists have been able to decode the ancient food and lifestyle practices of Mediterranean populations living a long and healthy life. Continue reading

    Meals For Longevity Mediterranean Diet program and recipes bring healthy food studies to your table so you can benefit!

    Embrace the Lifestyle Celebrated by Over *170 Million People in Mediterranean UNESCO-Recognized Countries!

    Join the 170.71 million residents of Cyprus, Croatia, Spain, Greece, Italy, Morocco, and Portugal in celebrating the Mediterranean Diet—a lifestyle honored in 2013 by UNESCO as an Intangible Cultural Heritage of Humanity.

    Switching to the Mediterranean Diet is more than just a dietary change; it's an invitation to join a rich, centuries-old tradition that prioritizes health, community, and enjoyment of life. Here's why you should consider making the switch:

    • Health-Promoting Power: The Mediterranean Diet is scientifically backed for its benefits in promoting heart health, reducing chronic disease risk, and supporting overall vitality.

    • Cultural Richness: This diet is steeped in history and tradition, offering a diverse and flavorful culinary experience that goes beyond just food—it's a way of life.

    • Sustainability and Quality: Focusing on fresh, local ingredients, the Mediterranean Diet promotes sustainability and a high quality of life, aligning with modern values of environmental responsibility and mindful eating.

    • Joyful Living: Meals are about more than nourishment; they're an opportunity to gather, connect, and celebrate with loved ones, echoing the Mediterranean way of community and joy.

    By adopting the Mediterranean Diet, you are embracing a lifestyle that millions in these UNESCO-recognized countries have cherished for generations. You’ll not only enhance your well-being but also contribute to preserving a global cultural heritage.

    Take the step today and transform your life with the vibrant, health-boosting practices of the Mediterranean. Join us in a journey that connects you with a legacy of health, happiness, and shared meals. Experience the difference of a diet that's about thriving, not just surviving.

    *The combined population of Cyprus, Croatia, Spain, Greece, Italy, Morocco, and Portugal is approximately 170.71 million. # To get the total population of Cyprus, Croatia, Spain, Greece, Italy, Morocco, and Portugal, # we'll sum up the most recent population data for each country. # Population data for 2024 (estimated): # Cyprus: 1.25 million # Croatia: 3.85 million # Spain: 47.8 million # Greece: 10.4 million # Italy: 59.11 million # Morocco: 38.0 million # Portugal: 10.3 million # Calculating the total population populations = { "Cyprus": 1.25e6, "Croatia": 3.85e6, "Spain": 47.8e6, "Greece": 10.4e6, "Italy": 59.11e6, "Morocco": 38.0e6, "Portugal": 10.3e6 } total_population = sum(populations.values()) total_population

Is the Mediterranean Diet a weight-loss plan?

IT IS MORE THAN THAT!

Discover all the benefits of the Mediterranean Diet for a healthier life

So you think you're already eating well?

How to Start the Mediterranean Diet

The Mediterranean Diet has been scientifically proven to benefit your body, mind, and spirit. If you were born or lived in a Mediterranean country, you'd naturally adopt it. However, if you're not from the region and haven't been there, trying a few recipes online might not be enough.

To lead a healthier lifestyle, you need a comprehensive plan!

Meals for Longevity offers a healthy dietary lifestyle with international recipes inspired by Italian centenarians. Our recipes are organized according to the latest Mediterranean Diet Pyramid.

how to start the mediterranean diet for longevity and healthy eating

From HEALTH & MEDICINE

The Harvard Gazette

The best thing about the Mediterranean diet? It doesn’t taste like a diet.

Q&A with Professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, Walter Willet

Experience the power of Meals For Longevity™!

Discover our vast collection of e-recipes inspired by the Mediterranean diet of Italian centenarians. "Unlock the secrets of a long and healthy life with our quick and easy recipes!"

Our web-based app, DIY Mediterranean Diet Meal Plan Builder™, makes it simple to follow the latest Mediterranean Diet Food Pyramid. “Let our web app help you lead a healthier lifestyle.”

Discover the benefits of the Mediterranean diet with our comprehensive lifestyle guide, featuring the latest news, research, and valuable insights. "Stay informed about the amazing health benefits of the Mediterranean way of life and embrace it!"

Dive into our extensive collection of cooking resources, including blogs, videos, podcasts, and texts, to help you prepare healthy meals at home. “Join us for free to experience Chef Giuseppe Urbano's passion for healthy cooking and get valuable tips!”

For more information, visit our service and prices page.

At Meals For Longevity, we provide you with an authentic Mediterranean Diet experience, following the latest updated version of the Mediterranean Diet Food Pyramid and the 2018 Italian Dietary Standards. Learn more

Meals For Longevity™ brings the Mediterranean Diet anywhere around the world to your table

Are you ready to start?

I’d love to show you how food can transform your life!