In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus OnLifestyle & Longevity
In This ArticleView All
View All
In This Article
Why This Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meal Prep Tips
FAQs
Foods to Focus On
Lifestyle & Longevity
Close
Photo:Carson Downing/Grant Webster
Carson Downing/Grant Webster
The 6 Best Healthy Habits to Help You Live Longer
Why This Meal Plan Is Great for You
Each day provides an average of 99 grams ofprotein. Protein is often emphasized for its role in satiety and muscle growth, and protein intake also plays a pivotal role in healthy aging. Research shows that adequate protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging.We also include an average of 33 grams of fiber per day.Fiberis an important nutrient with many health benefits, and research shows that it can play an important role in supporting a long, healthy life. One study found that high fiber intake reduced all-cause and cardiovascular mortality in older adults with hypertension, while another study showed that high fiber consumption improved cognitive function in adults over age 60.
This 1,800-calorie meal plan has modifications for 1,500 and 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.
Breakfast (389 calories)
A.M. Snack (301 calories)
Lunch (413 calories)
P.M. Snack (95 calories)
Dinner (465 calories)
Evening Snack (130 calories)
Daily Totals:1,792 calories, 91g fat, 103g protein, 157g carbohydrate, 30g fiber, 1,894mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.
Breakfast (453 calories)
A.M. Snack (35 calories)
Lunch (535 calories)
Dinner (679 calories)
Daily Totals:1,796 calories, 71g fat, 104g protein, 189g carbohydrate, 33g fiber, 1,371mg sodium.
Make it 1,500 calories:Change dinner to 1 servingSheet-Pan Chicken Fajitas.
P.M. Snack (130 calories)
Dinner (403 calories)
Daily Totals:1,822 calories, 74g fat, 87g protein, 211g carbohydrate, 38g fiber, 1,551mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Ali Redmond
A.M. Snack (200 calories)
Dinner (462 calories)
Daily Totals:1,780 calories, 75g fat, 96g protein, 183g carbohydrate, 33g fiber, 1,711mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to ½ cup raspberries.
P.M. Snack (62 calories)
Dinner (511 calories)
Daily Totals:1,798 calories, 84g fat, 101g protein, 165g carbohydrate, 33g fiber, 1,634mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and reduce to ½ cup blackberries at P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Lunch (485 calories)
Dinner (459 calories)
Evening Snack (59 calories)
Daily Totals:1,823 calories, 89g fat, 104g protein, 169g carbohydrate, 30g fiber, 2,056mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Caitlin Bensel
Breakfast (374 calories)
A.M. Snack (131 calories)
P.M. Snack (268 calories)
Dinner (548 calories)
Daily Totals:1,806 calories, 81g fat, 96g protein, 182g carbohydrate, 33g fiber, 1,693mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and change P.M. snack to 1 medium orange.
How to Meal-Prep Your Week of Meals:
Frequently Asked QuestionsDefinitely, if there’s a meal you don’t like, feel free to mix and match with other recipes in this plan or browse all of ourhealthy aging,high-proteinandhigh-fiber recipesfor additional inspiration. To promote healthy aging, we prioritized recipes rich in fiber and protein and included plenty of plant-based foods.Yes, if it’s easier for your routine to eat the same breakfast and lunch every day, go for it! The breakfasts range from 374 to 453 calories, while the lunches span 413 to 535 calories. These ranges are fairly similar, so a simple swap should work for most people. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two to fit your personal nutrition goals.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.The Mediterranean diet is a way of eating that prioritizes plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds and legumes. It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant-based foods.
Frequently Asked Questions
Definitely, if there’s a meal you don’t like, feel free to mix and match with other recipes in this plan or browse all of ourhealthy aging,high-proteinandhigh-fiber recipesfor additional inspiration. To promote healthy aging, we prioritized recipes rich in fiber and protein and included plenty of plant-based foods.
Yes, if it’s easier for your routine to eat the same breakfast and lunch every day, go for it! The breakfasts range from 374 to 453 calories, while the lunches span 413 to 535 calories. These ranges are fairly similar, so a simple swap should work for most people. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two to fit your personal nutrition goals.
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.
The Mediterranean diet is a way of eating that prioritizes plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds and legumes. It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant-based foods.
Mediterranean-Diet Foods to Focus On:
Strategies to Help Promote Longevity
While there’s no one strategy that will guarantee greater longevity, it’s clear that some nutrition and lifestyle factors can help increase the length and quality of our years.
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.
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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.Sezaki A, Imai T, Miyamoto K, et al.Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study.J Nutr Health Aging. 2022;26(6):621-627. doi:10.1007/s12603-022-1811-yArdisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010Zhang HR, Yang Y, Tian W, Sun YJ.Dietary Fiber and All-Cause and Cardiovascular Mortality in Older Adults with Hypertension: A Cohort Study Of NHANES.J Nutr Health Aging. 2022;26(4):407-414. doi:10.1007/s12603-022-1770-3Prokopidis K, Giannos P, Ispoglou T, Witard OC, Isanejad M.Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey.Am J Med. 2022;135(8):e257-e262. doi:10.1016/j.amjmed.2022.03.022Putra C, Konow N, Gage M, York CG, Mangano KM.Protein Source and Muscle Health in Older Adults: A Literature Review.Nutrients. 2021;13(3):743. Published 2021 Feb 26. doi:10.3390/nu13030743Szychowska A, Drygas W.Physical activity as a determinant of successful aging: a narrative review article.Aging Clin Exp Res. 2022;34(6):1209-1214. doi:10.1007/s40520-021-02037-0
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.Sezaki A, Imai T, Miyamoto K, et al.Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study.J Nutr Health Aging. 2022;26(6):621-627. doi:10.1007/s12603-022-1811-yArdisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010Zhang HR, Yang Y, Tian W, Sun YJ.Dietary Fiber and All-Cause and Cardiovascular Mortality in Older Adults with Hypertension: A Cohort Study Of NHANES.J Nutr Health Aging. 2022;26(4):407-414. doi:10.1007/s12603-022-1770-3Prokopidis K, Giannos P, Ispoglou T, Witard OC, Isanejad M.Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey.Am J Med. 2022;135(8):e257-e262. doi:10.1016/j.amjmed.2022.03.022Putra C, Konow N, Gage M, York CG, Mangano KM.Protein Source and Muscle Health in Older Adults: A Literature Review.Nutrients. 2021;13(3):743. Published 2021 Feb 26. doi:10.3390/nu13030743Szychowska A, Drygas W.Physical activity as a determinant of successful aging: a narrative review article.Aging Clin Exp Res. 2022;34(6):1209-1214. doi:10.1007/s40520-021-02037-0
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.
Sezaki A, Imai T, Miyamoto K, et al.Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study.J Nutr Health Aging. 2022;26(6):621-627. doi:10.1007/s12603-022-1811-yArdisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010Zhang HR, Yang Y, Tian W, Sun YJ.Dietary Fiber and All-Cause and Cardiovascular Mortality in Older Adults with Hypertension: A Cohort Study Of NHANES.J Nutr Health Aging. 2022;26(4):407-414. doi:10.1007/s12603-022-1770-3Prokopidis K, Giannos P, Ispoglou T, Witard OC, Isanejad M.Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey.Am J Med. 2022;135(8):e257-e262. doi:10.1016/j.amjmed.2022.03.022Putra C, Konow N, Gage M, York CG, Mangano KM.Protein Source and Muscle Health in Older Adults: A Literature Review.Nutrients. 2021;13(3):743. Published 2021 Feb 26. doi:10.3390/nu13030743Szychowska A, Drygas W.Physical activity as a determinant of successful aging: a narrative review article.Aging Clin Exp Res. 2022;34(6):1209-1214. doi:10.1007/s40520-021-02037-0
Sezaki A, Imai T, Miyamoto K, et al.Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study.J Nutr Health Aging. 2022;26(6):621-627. doi:10.1007/s12603-022-1811-y
Ardisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010
Zhang HR, Yang Y, Tian W, Sun YJ.Dietary Fiber and All-Cause and Cardiovascular Mortality in Older Adults with Hypertension: A Cohort Study Of NHANES.J Nutr Health Aging. 2022;26(4):407-414. doi:10.1007/s12603-022-1770-3
Prokopidis K, Giannos P, Ispoglou T, Witard OC, Isanejad M.Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey.Am J Med. 2022;135(8):e257-e262. doi:10.1016/j.amjmed.2022.03.022
Putra C, Konow N, Gage M, York CG, Mangano KM.Protein Source and Muscle Health in Older Adults: A Literature Review.Nutrients. 2021;13(3):743. Published 2021 Feb 26. doi:10.3390/nu13030743
Szychowska A, Drygas W.Physical activity as a determinant of successful aging: a narrative review article.Aging Clin Exp Res. 2022;34(6):1209-1214. doi:10.1007/s40520-021-02037-0
