In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Healthy AgingHealthy Aging Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Strategies for Healthy Aging
Healthy Aging Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
Preserving muscle and strength is critical to healthy aging. According to theNational Institute on Aging, muscle mass reaches its peak when we’re around 30 to 35 years of age, then steadily decreases with each passing year with a more rapid decline occurring after 65 for women and 70 for men. Of course, preserving muscle mass helps us stay strong and lift heavy things, but it also plays a massive role in how well we age. Age-related loss of muscle and strength is associated with increased physical limitations, which is linked to a higher risk of falls, chronic diseases and even nursing home admissions and death.
How We Create Meal PlansRegistered 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.
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.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Frequently Asked QuestionsWe 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.
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.
Learn More:10 Eating Changes You Should Make When You Turn 50
The 6 Best Healthy Habits to Help You Live Longer
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
Breakfast (367 calories)
A.M. Snack (182 calories)
Lunch (424 calories)
P.M. Snack (30 calories)
Dinner (495 calories)
Daily Totals:1,497 calories, 63g fat, 86g protein, 155g carbohydrate, 31g fiber, 1,845mg sodium
Make it 2,000 Calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to the salad at dinner.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Breakfast (396 calories)
A.M. Snack (131 calories)
Lunch (385 calories)
P.M. Snack (192 calories)
Dinner (415 calories)
Daily Totals:1,520 calories, 75g fat, 89g protein, 140g carbohydrate, 30g fiber, 1,627mg sodium
Make it 2,000 Calories:Add 1 cup edamame, in pods, to A.M. snack, increase to 30 almonds at P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Greg DuPree
A.M. Snack (109 calories)
P.M. Snack (174 calories)
Dinner (459 calories)
Daily Totals:1,495 calories, 57g fat, 85g protein, 174g carbohydrate, 30g fiber, 1,712mg sodium
Make it 2,000 Calories:Add 1 servingWhite Bean & Avocado Toastto breakfast, 15 unsalted dry-roasted almonds to P.M. snack and 1 servingSpinach Salad with Ginger-Soy Dressingto dinner.
A.M. Snack (95 calories)
Dinner (442 calories)
Daily Totals:1,510 calories, 60g fat, 87g protein, 169g carbohydrate, 29g fiber, 1,723mg sodium
Make it 2,000 Calories:Increase to 1/2 cup blackberries at breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add 1 servingMassaged Kale Salad with Grapes & Cheddarto dinner.
Breakfast (397 calories)
A.M. Snack (209 calories)
P.M. Snack (107 calories)
Dinner (397 calories)
Meal-Prep Tip:Reserve two servingsTurkey & Wild Rice Soup with Vegetablesto have for lunch on Days 6 and 7.
Daily Totals:1,495 calories, 61g fat, 90g protein, 161g carbohydrate, 28g fiber, 1,567mg sodium
Make it 2,000 Calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 avocado, sliced, to dinner.
Antonis Achilleos
A.M. Snack (206 calories)
Lunch (406 calories)
P.M. Snack (124 calories)
Dinner (400 calories)
Daily Totals:1,503 calories, 66g fat, 86g protein, 152g carbohydrate, 28g fiber, 1,614mg sodium
Make it 2,000 Calories:Add 1 servingWhite Bean & Avocado Toastto breakfast, 1 medium peach to A.M. snack and 2 Tbsp. natural peanut butter to the apple at lunch.
Breakfast (317 calories)
A.M. Snack (198 calories)
P.M. Snack (143 calories)
Dinner (456 calories)
Daily Totals:1,521 calories, 65g fat, 87g protein, 158g carbohydrate, 28g fiber, 1,526mg sodium
Make it 2,000 Calories:Add 1 servingPineapple Green Smoothieto breakfast and 2 Tbsp. natural peanut butter to lunch.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
