7-Day Lycopene Loading Plan
Protocol Objectives
Cooked Tomatoes
Cooking tomatoes (paste, sauce) breaks down cell walls and increases lycopene bioavailability by 4-5x compared to raw.
Watermelon
The richest raw fruit source of lycopene.
Pink Grapefruit
Provides lycopene along with Vitamin C.
Guava
An exceptionally dense tropical source.
Day 1 Tomato Sauce
Breakfast
Shakshuka
Eggs in tomato sauce.
Lunch
Tomato Soup
Condensed source.
Dinner
Spaghetti Bolognese
Meat sauce.
Day 2 Watermelon
Breakfast
Watermelon Bowl
Fresh.
Lunch
Watermelon Feta Salad
Savory pairing.
Dinner
Grilled Chicken
Light protein.
Day 3 Grapefruit
Breakfast
Pink Grapefruit
Half fruit.
Lunch
Citrus Salad
Mixed segments.
Dinner
Fish with Salsa
Tomato salsa.
Day 4 Guava
Breakfast
Guava Smoothie
Tropical.
Lunch
Pizza (Thin Crust)
Tomato sauce.
Dinner
Chili
Tomato base.
Day 5 Paste Power
Breakfast
Baked Beans
Tomato sauce.
Lunch
Lasagna
Tomato rich.
Dinner
Meatballs in Marinara
Classic.
Day 6 Raw & Cooked
Breakfast
Omelet with Salsa
Cooked salsa.
Lunch
Caprese Salad
Raw tomato.
Dinner
Tomato Risotto
Cooked in.
Day 7 Maintenance
Breakfast
Bloody Mary (Virgin)
Tomato juice.
Lunch
Gazpacho
Cold soup.
Dinner
Ratatouille
Stewed veg.
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Fat Required
Lycopene is fat-soluble. Always eat tomatoes with olive oil or cheese to ensure absorption.
Scientific References:
1. Story, E. N., et al. (2010). 'An update on the health effects of tomato lycopene.' Annual Review of Food Science and Technology.
1. Story, E. N., et al. (2010). 'An update on the health effects of tomato lycopene.' Annual Review of Food Science and Technology.