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7-Day No-Sugar, High-Protein Meal Plan for Healthy Aging
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Oatmeal/ Yogurt parfait | Panini/ Apple & nut butter | Roasted salmon & greens |
| Bean burrito/ Protein smoothie | Salmon cakes/ Cottage cheese jar | Chicken pasta |
| Bean burrito/ Protein smoothie | Salmon Cakes/ Cottage cheese jar | Turkey burgers & smashed potatoes |
| Bean burritos/ Protein smoothie | Salmon cakes/ Cottage cheese jar | Roasted veggies with halloumi |
| Bean burritos/ Protein smoothie | Salmon cakes/ Cottage cheese jar | Lemon pasta with shrimp |
| Polenta & eggs/ Yogurt parfait | White bean salad/ Apple | Cod with lentils |
| Avocado toast/ Yogurt parfait | White bean salad/ Apple & nut butter | Enchiladas |
Day 1
Breakfast (341 Calories)
● 1 serving Oatmeal with Fruit & Nuts
Morning Snack (351 Calories)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 3 tablespoons chia seeds
Lunch (474 calories)
● 1 serving Chicken Pesto Panini
Afternoon Snack (193 Calories)
● 1 serving Apple with Cinnamon Almond Butter
Dinner (447 Calories)
● 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily totals: 1,806 calories, 75 g fat, 132 g protein, 159 g carbohydrates, 38 g fiber, 1,610 mg sodium
To make it 1,500 calories: Omit Greek yogurt and chia seeds from morning snack
To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack
Day 2
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (379 Calories)
● 1 serving Make-Ahead Spinach & Black Bean Burritos
Morning Snack (230 Calories)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Homemade Protein Powder, added to smoothie
Lunch (466 calories)
● 1 serving Easy Salmon Cakes with Arugula Salad
● ½ cup blueberries
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (538 Calories)
● 1 serving One-Pan Chicken Parmesan Pasta
Daily totals: 1,807 calories, 72 g fat, 123 g protein, 155 g carbohydrates, 30 g fiber, 2,158 mg sodium
To make it 1,500 calories: Omit Homemade Protein Powder from morning snack and omit afternoon snack
To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack
Day 3
Breakfast (379 Calories)
● 1 serving Make-Ahead Spinach & Black Bean Burritos
Morning Snack (230 Calories)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Homemade Protein Powder, added to smoothie
Lunch (525 calories)
● 1 serving Easy Salmon Cakes with Arugula Salad
● 1 pear
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (496 Calories)
● 1 serving Mushroom-Swiss Turkey Burgers
● 1 serving Lemon-Parmesan Crispy Smashed Potatoes
Daily totals: 1,825 calories, 81 g fat, 119 g protein, 146 g carbohydrates, 32 g fiber, 2,251 mg sodium
To make it 1,500 calories: Omit morning snack and omit pear from lunch
To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack
Day 4
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
Breakfast (379 Calories)
● 1 serving Make-Ahead Spinach & Black Bean Burritos
Morning Snack (230 Calories)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Homemade Protein Powder, added to smoothie
Lunch (525 calories)
● 1 serving Easy Salmon Cakes with Arugula Salad
● 1 pear
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (491 Calories)
● 1 serving Roasted Veggies with Halloumi & Chickpeas
Daily totals: 1,820 calories, 89 g fat, 103 g protein, 143 g carbohydrates, 34 g fiber, 2,052 mg sodium
To make it 1,500 calories: Omit morning snack and omit pear from lunch
To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack
Day 5
Breakfast (379 Calories)
● 1 serving Make-Ahead Spinach & Black Bean Burritos
Morning Snack (230 Calories)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Homemade Protein Powder, added to smoothie
Lunch (617 calories)
● 1 serving Easy Salmon Cakes with Arugula Salad
● 1 serving Apple with Cinnamon Almond Butter
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (403 Calories)
● 1 serving Creamy Lemon Pasta with Shrimp
Daily totals: 1,824 calories, 78 g fat, 113 g protein, 161 g carbohydrates, 32 g fiber, 1,990 mg sodium
To make it 1,500 calories: Omit Homemade Protein Powder from morning snack and omit Apple with Cinnamon Almond Butter from lunch
To make it 2,000 calories: Add 1 cup plain Greek yogurt and ½ cup raspberries as an evening snack
Day 6
Breakfast (453 Calories)
● 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs
Morning Snack (300 Calories)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 2 tablespoons chia seeds
Lunch (416 calories)
● 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Afternoon Snack (95 Calories)
● 1 medium apple
Dinner (561 Calories)
● 1 serving Pan-Seared Cod with Radish & Lentil Salad
Daily totals: 1,824 calories, 86 g fat, 98 g protein, 139 g carbohydrates, 39 g fiber, 991 mg sodium
To make it 1,500 calories: Omit morning snack
To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack
Day 7
Breakfast (439 Calories)
● 1 serving Avocado Toast with Burrata
Morning Snack (351 Calories)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 3 tablespoons chia seeds
Lunch (416 calories)
● 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Afternoon Snack (193 Calories)
● 1 serving Apple with Cinnamon Almond Butter
Dinner (415 Calories)
● 1 serving Adobo Chicken & Kale Enchiladas
Daily totals: 1,814 calories, 90 g fat, 101 g protein, 175 g carbohydrates, 51 g fiber, 960 mg sodium
To make it 1,500 calories: Omit Greek yogurt and chia seeds from morning snack
To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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.
Can I eat the same breakfast or lunch every day?Definitely, it’s 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’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?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’s unsustainable for long-term health and well-being.
How Protein Benefits Healthy Aging
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. This gradual decline can result in decreased mobility and a higher risk of falls and fractures. Therefore, older adults often need more protein—coupled with resistance training—to increase and preserve muscle mass and strength. 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.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s 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.
Dig Deeper
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