Whats the secret to healthy aging?
Eating more protein may help.
Left to right: Stacy K. Allen, Robby Lozano, and Brie Goldman.
Photo:Left to right: Stacy K. Allen, Robby Lozano, and Brie Goldman. EatingWell design.
If you want to enjoy your golden years feeling your best, focusing on eating moreproteinmay help.
Your future self will thank you.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (198 calories)
Lunch (414 calories)
P.M. Make it 1,500 calories:Omit yogurt at A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories:Add 14 cup chopped walnuts to A.M. snack.
Crystal Hughes
Day 2
Breakfast (448 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 12 cup sliced strawberries and omitTzatziki Cucumber Slicesat P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 3
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omitCacio e Pepe-Inspired Kale Saladat dinner.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to 14 cup blueberries.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Photographer: Antonis Achilleos, Prop Stylist: Christine Keely, Food Stylist: Ali Ramee
Day 6
Breakfast (455 calories)
A.M.
Snack (131 calories)
Lunch (354 calories)
P.M. Make it 1,500 calories:Change evening snack to 1 clementine.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the apple at lunch.
Week 2
Day 8
A.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Make it 1,500 calories:Change A.M. snack to 12 cup blueberries and omit evening snack.
Day 10
A.M. Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Change A.M. snack to 1 medium apple and add 1 servingMassaged Kale Saladto dinner.
Make it 1,500 calories:Omit yogurt at A.M. snack and omit evening snack.
Daily Totals:1,806 calories, 89g fat, 109g protein, 155g carbohydrate, 30g fiber, 1,986mg sodium.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Day 13
A.M. Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to 1 medium peach.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to evening snack.
Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Day 16
Breakfast (465 calories)
A.M.
Snack (170 calories)
Lunch (462 calories)
P.M. Make it 2,000 calories:Add 1 servingSpinach Smoothieto breakfast.
Day 19
A.M. Daily Totals:1,791 calories, 69g fat, 98g protein, 207g carbohydrate, 35g fiber, 2,012mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories:Add 1 servingSpinach Smoothieto breakfast and increase to 2 Tbsp.
natural peanut butter at A.M. snack.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Day 23
A.M. Make it 1,500 calories:Omit peanut butter at A.M. snack and omit evening snack.
Day 24
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 1,500 calories:Change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories:Ass 14 cup unsalted dry-roasted shelled pistachios to P.M. snack.
Day 26
A.M. Daily Totals:1,807 calories, 80g fat, 115g protein, 167g carbohydrate, 35g fiber, 1,346mg sodium.
Make it 1,500 calories:Change P.M. snack to 12 cup sliced strawberries and omitCitrus-Arugula Saladat dinner.
Week 5
Day 29
Lunch (465 calories)
P.M. ## Day 30
A.M. Make it 1,500 calories:Change A.M. snack to 12 cup sliced strawberries and omit evening snack.
Yes, if its easier for your routine to eat the same breakfast and lunch everyday, that works!
The breakfasts are about 375 to 450 calories, while the lunches are approximately 400 to 500 calories.
These ranges are fairly close, so a simple swap should work for most people.
If youre closely monitoring calories or other nutrients, you may want to adjust a snack or two.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Plant-based proteinsinclude beans, lentils, soy, whole grains, nuts and seeds.
Eating a wide variety of plant-based proteins in midlife is linked to a higher probability of healthy aging.
High-Protein Foods to Focus On:
How Does Protein Support Healthy Aging?
As we age, ourmuscle massand strength decreases.
Wondering where to start?
U.S. Department of Agriculture.Can We Really Slow Age-Related Decline?
2021;13(3):743. doi:10.3390/nu13030743
