Eating well after 60 doesn’t have to be complicated. The right meals can help boost your energy, support digestion, maintain muscle, and promote overall wellness. This easy 7-day meal plan is built around simple, affordable, and nutrient-rich foods that are senior-friendly and easy to prepare.
Let’s dive into your one-week healthy eating guide!
🗓️ Day 1
Breakfast: Oatmeal with blueberries, chia seeds, and almond milk
Lunch: Grilled chicken salad with olive oil vinaigrette
Snack: Handful of almonds
Dinner: Baked salmon, steamed broccoli, and sweet potato
🗓️ Day 2
Breakfast: Greek yogurt with honey and banana slices
Lunch: Lentil soup with whole-grain toast
Snack: Sliced apple with peanut butter
Dinner: Turkey meatballs with brown rice and roasted carrots
🗓️ Day 3
Breakfast: Scrambled eggs with spinach and whole-grain toast
Lunch: Tuna salad sandwich with lettuce on whole wheat
Snack: Cottage cheese with sliced peaches
Dinner: Stir-fried tofu with mixed vegetables and quinoa
🗓️ Day 4
Breakfast: Smoothie with kefir, strawberries, and flaxseeds
Lunch: Chickpea and avocado wrap
Snack: Celery sticks with hummus
Dinner: Baked chicken thighs, green beans, and mashed cauliflower
🗓️ Day 5
Breakfast: Whole-grain cereal with milk and banana
Lunch: Vegetable and barley soup
Snack: Greek yogurt with walnuts
Dinner: Grilled fish tacos with cabbage slaw and avocado
🗓️ Day 6
Breakfast: Peanut butter on whole-grain toast with a boiled egg
Lunch: Quinoa salad with cherry tomatoes, cucumbers, and feta
Snack: Fresh orange slices
Dinner: Beef stir-fry with bell peppers and brown rice
🗓️ Day 7
Breakfast: Overnight oats with cinnamon and diced apple
Lunch: Chicken and vegetable stew
Snack: Handful of mixed nuts
Dinner: Grilled shrimp with zucchini noodles and a side of roasted squash
💡 Tips for Meal Planning Success
- Drink water throughout the day to stay hydrated
- Include a protein source in every meal to maintain muscle
- Use herbs and spices instead of excess salt for flavor
- Cook in batches and freeze meals to save time
A consistent, nutritious meal plan helps seniors stay energized, independent, and well-nourished. Use this guide as a base and adjust it to your taste, budget, and dietary needs.
Want more senior-friendly meal ideas and recipes? Visit SeniorNova.com for simple tips on nutrition, wellness, and healthy aging.