In This ArticleView AllIn This ArticleWhy This Is Great For YouFAQs5 Healthy HabitsFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Is Great For You
FAQs
5 Healthy Habits
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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.
Why This Meal Plan Is Great for You
If you’re following this plan tolose weight, we set each day at 1,500 calories, which is a level where most people will lose about 1 pound a week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
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.
Frequently Asked Questions
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.
5 Habits for Healthy Aging
The nutrient-dense Mediterranean diet has been shown to benefit our health again and again. Not only does it improve heart health and inflammation and reduce the risk of type 2 diabetes, but the Mediterranean diet is also linked to slower cognitive decline and a lower risk for Alzheimer’s disease.
2. Exercise and Strength Train
Of course, any way you can move your body is fantastic, but strength training and impact exercises like jogging or walking are particularly helpful in maintaining bone health and good balance as we age. Low-impact exercises like biking or swimming are helpful, too!
3. De-Stress
Managing stress can play a role inreducing wrinklesand gray hair. Plus, chronic stress can have some seriousnegative impactson our overall health.
4. Get Enough Sleep
Sleeping fewer than five hours a night was associated with twice the risk of developing dementia in people 65 and older compared to sleeping seven to eight hours per night.
5. Up Your Nutrient Intake
Focus on nutrient-rich fruits (berries are especially nutrient-dense), vegetables, proteins, seafood, whole grains and healthy fats found in foods like olive oil, avocados and salmon.
Healthy Aging Foods to Focus On
How to Meal-Prep Your Week of Meals
Jamie Vespa
Breakfast (317 calories)
A.M. Snack (206 calories)
Lunch (345 calories)
P.M. Snack (110 calories)
Dinner (533 calories)
Daily Totals:1,511 calories, 78g fat, 87g protein, 116g carbohydrate, 30g fiber, 1,032mg sodium
To make it 2,000 calories:Add 1 servingBlueberry & Spinach Smoothieto breakfast, plus add 12 dried walnut halves to the P.M. snack.
Ali Redmond
Breakfast (342 calories)
A.M. Snack (62 calories)
Lunch (445 calories)
P.M. Snack (115 calories)
Dinner (514 calories)
Daily Totals:1,477 calories, 49g fat, 86g protein, 183g carbohydrate, 33g fiber, 1,360mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 30 dry-roasted unsalted almonds to the A.M. snack.
Fred Hardy
Breakfast (337 calories)
A.M. Snack (131 calories)
P.M. Snack (131 calories)
Dinner (451 calories)
Daily Totals:1,495 calories, 56g fat, 84g protein, 179g carbohydrate, 31g fiber, 1,123mg sodium
To make it 2,000 calories:Add 32 dry-roasted unsalted almonds to the A.M. snack, plus add 1 servingGuacamole Chopped Saladto dinner.
Casey Barber
A.M. Snack (110 calories)
Dinner (458 calories)
Daily Totals:1,485 calories, 40g fat, 69g protein, 219g carbohydrate, 34g fiber, 1,487mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup dry-roasted unsalted almonds to the A.M. snack.
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
A.M. Snack (32 calories)
P.M. Snack (157 calories)
Dinner (516 calories)
Meal-Prep Tip:Reserve 2 servingsChicken & Kale Soupto have for lunch on Days 6 and 7
Daily Totals:1,487 calories, 78g fat, 91g protein, 119g carbohydrate, 30g fiber, 1,402mg sodium
To make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to the A.M. snack, increase to 20 dried walnut halves and add 1 medium apple to the P.M. snack, plus add a 1-oz. slice of whole-wheat baguette to dinner.
A.M. Snack (231 calories)
Lunch (366 calories)
Dinner (406 calories)
Daily Totals:1,477 calories, 48g fat, 75g protein, 202g carbohydrate, 41g fiber, 1,293mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 18 dried walnut halves to the P.M. snack.
Dinner (506 calories)
Daily Totals:1,506 calories, 79g fat, 79g protein, 127g carbohydrate, 30g fiber, 1,702 mg sodium
To make it 2,000 calories:Add 1 servingBlueberry & Spinach Smoothieto breakfast, plus add 1 1/2 tablespoons natural peanut butter to the apple at 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.National Institute on Aging.MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology.Robbins R, Quan SF, Weaver MD, Bormes G, Barger LK, Czeisler CA.Examining sleep deficiency and disturbance and their risk for incident dementia and all-cause mortality in older adults across 5 years in the United States.Aging. 2021;13(3):3254-3268. doi:10.18632/aging.202591
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.National Institute on Aging.MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology.Robbins R, Quan SF, Weaver MD, Bormes G, Barger LK, Czeisler CA.Examining sleep deficiency and disturbance and their risk for incident dementia and all-cause mortality in older adults across 5 years in the United States.Aging. 2021;13(3):3254-3268. doi:10.18632/aging.202591
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.National Institute on Aging.MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology.Robbins R, Quan SF, Weaver MD, Bormes G, Barger LK, Czeisler CA.Examining sleep deficiency and disturbance and their risk for incident dementia and all-cause mortality in older adults across 5 years in the United States.Aging. 2021;13(3):3254-3268. doi:10.18632/aging.202591
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Institute on Aging.MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology.
Robbins R, Quan SF, Weaver MD, Bormes G, Barger LK, Czeisler CA.Examining sleep deficiency and disturbance and their risk for incident dementia and all-cause mortality in older adults across 5 years in the United States.Aging. 2021;13(3):3254-3268. doi:10.18632/aging.202591
