Day 1 <\/p>\n
Breakfast (341 Calories) <\/p>\n
\u25cf\u00a0 \u00a0 \u00a0 1 serving Oatmeal with Fruit & Nuts<\/a>\n<\/p>\n Morning Snack (351 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup Greek yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup raspberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 3 tablespoons chia seeds\n<\/p>\n Lunch (474 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chicken Pesto Panini<\/a>\n<\/p>\n Afternoon Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Apple with Cinnamon Almond Butter<\/a>\n<\/p>\n Dinner (447 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Roasted Salmon with Smoky Chickpeas & Greens<\/a>\n<\/p>\n Daily totals<\/strong>: 1,806 calories, 75 g fat, 132 g protein, 159 g carbohydrates, 38 g fiber, 1,610 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit Greek yogurt and chia seeds from morning snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a> as an evening snack\n<\/p>\n Day 2 <\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Breakfast (379 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Make-Ahead Spinach & Black Bean Burritos<\/a>\n<\/p>\n Morning Snack (230 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Creamy Strawberry Smoothie<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Homemade Protein Powder<\/a>, added to smoothie\n<\/p>\n Lunch (466 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Easy Salmon Cakes with Arugula Salad<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (538 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving One-Pan Chicken Parmesan Pasta<\/a>\n<\/p>\n Daily totals<\/strong>: 1,807 calories, 72 g fat, 123 g protein, 155 g carbohydrates, 30 g fiber, 2,158 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit Homemade Protein Powder<\/a> from morning snack and omit afternoon snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add Apple with Cinnamon Almond Butter<\/a> as an evening snack\n<\/p>\n Day 3 <\/p>\n Photographer \/ Brie Passano, Food Stylist \/ Annie Probst, Prop Stylist \/ Holly Raibikis<\/p>\n Breakfast (379 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Make-Ahead Spinach & Black Bean Burritos<\/a>\n<\/p>\n Morning Snack (230 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Creamy Strawberry Smoothie<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Homemade Protein Powder<\/a>, added to smoothie\n<\/p>\n Lunch (525 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Easy Salmon Cakes with Arugula Salad<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (496 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Mushroom-Swiss Turkey Burgers<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Lemon-Parmesan Crispy Smashed Potatoes<\/a>\n<\/p>\n Daily totals<\/strong>: 1,825 calories, 81 g fat, 119 g protein, 146 g carbohydrates, 32 g fiber, 2,251 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit morning snack and omit pear from lunch\n<\/p>\n To make it 2,000 calories<\/strong>: Add Apple with Cinnamon Almond Butter<\/a> as an evening snack\n<\/p>\n Day 4 <\/p>\n Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer<\/p>\n Breakfast (379 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Make-Ahead Spinach & Black Bean Burritos<\/a>\n<\/p>\n Morning Snack (230 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Creamy Strawberry Smoothie<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Homemade Protein Powder<\/a>, added to smoothie\n<\/p>\n Lunch (525 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Easy Salmon Cakes with Arugula Salad<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (491 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Roasted Veggies with Halloumi & Chickpeas<\/a>\n<\/p>\n Daily totals<\/strong>: 1,820 calories, 89 g fat, 103 g protein, 143 g carbohydrates, 34 g fiber, 2,052 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit morning snack and omit pear from lunch\n<\/p>\n To make it 2,000 calories<\/strong>: Add Apple with Cinnamon Almond Butter<\/a> as an evening snack\n<\/p>\n Day 5 <\/p>\n Breakfast (379 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Make-Ahead Spinach & Black Bean Burritos<\/a>\n<\/p>\n Morning Snack (230 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Creamy Strawberry Smoothie<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Homemade Protein Powder<\/a>, added to smoothie\n<\/p>\n Lunch (617 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Easy Salmon Cakes with Arugula Salad<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Apple with Cinnamon Almond Butter<\/a>\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (403 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Creamy Lemon Pasta with Shrimp<\/a>\n<\/p>\n Daily totals<\/strong>: 1,824 calories, 78 g fat, 113 g protein, 161 g carbohydrates, 32 g fiber, 1,990 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit Homemade Protein Powder<\/a> from morning snack and omit Apple with Cinnamon Almond Butter<\/a> from lunch\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup plain Greek yogurt and \u00bd cup raspberries as an evening snack\n<\/p>\n Day 6 <\/p>\n Jason Donnelly<\/p>\n Breakfast (453 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs<\/a>\n<\/p>\n Morning Snack (300 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup Greek yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup raspberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 2 tablespoons chia seeds\n<\/p>\n Lunch (416 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/a>\n<\/p>\n Afternoon Snack (95 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 medium apple\u00a0\u00a0\n<\/p>\n Dinner (561 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Pan-Seared Cod with Radish & Lentil Salad<\/a>\n<\/p>\n Daily totals<\/strong>: 1,824 calories, 86 g fat, 98 g protein, 139 g carbohydrates, 39 g fiber, 991 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit morning snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a> as an evening snack\n<\/p>\n Day 7 <\/p>\n Breakfast (439 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Avocado Toast with Burrata<\/a>\n<\/p>\n Morning Snack (351 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup Greek yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup raspberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 3 tablespoons chia seeds\n<\/p>\n Lunch (416 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/a>\n<\/p>\n Afternoon Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Apple with Cinnamon Almond Butter<\/a>\n<\/p>\n Dinner (415 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Adobo Chicken & Kale Enchiladas<\/a>\n<\/p>\n Daily totals<\/strong>: 1,814 calories, 90 g fat, 101 g protein, 175 g carbohydrates, 51 g fiber, 960 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit Greek yogurt and chia seeds from morning snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a> as an evening snack\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Aging Recipes<\/a>.<\/strong><\/p>\n<\/li>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 450 calories while the lunches span 400 to 600 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n<\/li>\n Why is there not a 1,200 calorie modification?\n<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n<\/ul>\n How Protein Benefits Healthy Aging <\/p>\n Protein plays a central role in healthy aging by providing the building blocks (amino acids) needed to repair, build and maintain muscle tissue. As we get older, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. <\/strong>This gradual decline can result in decreased mobility and a higher risk of falls and fractures. Therefore, older adults often need more protein\u2014coupled with resistance training\u2014to increase and preserve muscle mass and strength. <\/strong>As such, older adults should aim to consume 1.0 to 1.6 grams of protein per kilogram of body weight each day. Eating more protein also supports bone density and immune function, nutrient transport and hormone production. Prioritizing protein in each meal and snack can help support mobility, independence and increase your overall health later in life.<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and\/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.<\/p>\n Dig Deeper 6 Things You Should Do After 5 P.M. to Support Healthy Aging, According to Experts<\/p>\n\n
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