Want to age well and feel your best?
This meal plan can help.
We limit refined grains and added sugars and instead prioritize nutrient-dense, delicious meals.
Photo:Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
To support healthy aging, we include plenty of protein, spread throughout the day’s meals and snacks.
Each day provides an average of 103 grams of protein.
Adequate protein intake is particularly important for aging adults, as muscle mass tends to decline as we age.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
Youll find an average of 35 grams of heart-healthy fiber per day.
Fiber has manyhealth benefits, including supporting healthy digestion.
Vitamin B12 is primarily found in fortified grains, fish, meat, chicken, eggs and dairy.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (170 calories)
Lunch (555 calories)
P.M. Make it 1,500 calories:Change P.M. snack to 12 cup blueberries and omit evening snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium orange to lunch.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 4
P.M. Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium peach to lunch.
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
Day 5
Breakfast (447 calories)
A.M.
Snack (157 calories)
P.M. Make it 1,500 calories:Change P.M. snack to 1 medium banana.
Make it 1,500 calories:Reduce to 2 Tbsp.
chopped pecans at breakfast, omit yogurt at lunch and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Make it 1,500 calories:Omit yogurt at lunch and peanut butter at P.M. snack.
Make it 1,500 calories:Change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Day 9
Breakfast (516 calories)
A.M.
Snack (42 calories)
Lunch (639 calories)
P.M. Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change P.M. snack to 1 plum.
Day 10
P.M. ## Day 11
A.M.
Snack (62 calories)
P.M. Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change A.M. snack to 1 plum.
Make it 1,500 calories:Omit kefir and reduce to 1 Tbsp.
chopped pecans at breakfast and change A.M. snack to 1 medium apple.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 13
A.M.
Snack (95 calories)
Lunch (390 calories)
P.M.
Snack (413 calories)
Dinner (412 calories)
Wilt spinach into pasta.
Daily Totals:1,826 calories, 75g fat, 104g protein, 195g carbohydrate, 28g fiber, 2,033mg sodium.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack.
Day 14
P.M. Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and reduce to 2 Tbsp.
sliced almonds at P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the banana at lunch.
Day 16
Breakfast (434 calories)
A.M.
Snack (177 calories)
Lunch (374 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit almonds at P.M. snack.
Day 17
P.M. Make it 1,500 calories:Reduce to 2 Tbsp.
chopped pecans at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack.
Day 18
A.M. Make it 1,500 calories:Reduce to 2 tsp.
peanut butter at A.M. snack and omit evening snack.
Day 19
P.M. Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 medium banana.
Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 medium orange.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and peach at lunch.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to P.M. snack.
Day 23
A.M. Make it 1,500 calories:Change P.M. snack to 12 cup blackberries and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 25
P.M. Make it 1,500 calories:Change P.M. snack to 1 plum and omit evening snack.
Day 26
A.M. Daily Totals:1,788 calories, 86g fat, 109g protein, 158g carbohydrate, 30g fiber, 1,869mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and change P.M. snack to 12 cup blueberries.
Day 27
A.M. Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 plum.
Daily Totals:1,814 calories, 71g fat, 110g protein, 194g carbohydrate, 36g fiber, 1,750mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and omit evening snack.
Week 5
Day 29
Lunch (404 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Frequently Asked Questions
Definitely!
We included a wide variety of meals in this plan.
Yes, if its easier to eat the same breakfast or lunch every day, then that works!
Otherwise, you could adjust a snack or two to fit your needs.
We no longer provide modifications for 1,200-calorie days in our meal plans.
It emphasizes cooking more meals at home and enjoying meals with others.
American Heart Association.What is the Mediterranean diet?
2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010
National Institute on Aging.Concerned About Constipation?
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans, 2020-2025.
Mazza E, Ferro Y, Pujia R, et al.Mediterranean Diet In Healthy Aging.J Nutr Health Aging.
2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
