Healthy Aging Meal Plan

EatingWell's Healthy Aging Meal Plan is designed to provide an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1,200, 1,500 and 1,800. These menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. These menus are specifically formulated to meet the evolving nutritional needs of people aged 51-plus, offering more calcium (to support bone health) and fiber (to keep digestive systems healthy). To promote cardiovascular and brain health, which increasingly become concerns in the aging population, the plans focus on recipes and foods that are low in saturated fat (7 to 10% of daily calories) and cholesterol (daily average is under 300 mg). These recipes do not contain any hydrogenated fats (i.e., man-made trans fats) and follow recommended dietary guidelines for sodium (daily average is under 2,300 mg). Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. (Any foods not included in EatingWell recipes are listed in the USDA’s nutrient database, which is included in the delivery.) In addition to breakfast, lunch and dinner, each day’s plan includes a morning and afternoon snack.
Calorie Level:
1,200

28 Day 1,200 calorie Healthy Aging Meal Plan

Breakfast

1 Cup Skim Milk (1 Cup)
1 Orange, medium (1 Each)
1 Cup Cheerios Cereal (1 Cup)

Morning Snack

1 Cup Cantaloupe Melon (1 Cup)

Lunch

1 Cup Skim Milk (1 Cup)

Afternoon Snack

Dinner

1/2 Cup Cooked Brown Rice (.5 Cup)
1/2 Cup Steamed Spinach (.5 Cup)
4 Ounce Fresh Pineapple (4 Ounce)
Calorie Level:
1,200