How we age is largely influenced by genetics, but there are certain foods, nutrients and lifestyle factors that play a role in how our bodies change as we get older. When we think about aging, the focus is often on external appearance, like preventing wrinkles and gray hair. While we completely support sprucing up your outward appearance if that gives you joy, aging well also means keeping our brains sharp, protecting our vision and maintaining strong bones.
Why This Meal Plan Is Great for You
In this plan, we focus on healthy aging as a whole package by including foods for smooth skin and glowing hair while also addressing internal factors that support healthy aging.
If you’re following this plan to lose 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 different calorie 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.
Day 1
Jamie Vespa
Breakfast (317 calories)
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (345 calories)
P.M. Snack (110 calories)
1 cup low-fat plain kefir
Dinner (533 calories)
Daily Totals: 1,511 calories, 78 g fat, 87 g protein, 116 g carbohydrate, 30 g fiber, 1,032 mg sodium
To make it 2,000 calories: Add 1 serving Blueberry & Spinach Smoothie to breakfast and add 12 dried walnut halves to the P.M. snack.
Day 2
Ali Redmond
Breakfast (342 calories)
A.M. Snack (62 calories)
Lunch (445 calories)
P.M. Snack (115 calories)
½ cup low-fat plain Greek yogurt ½ cup raspberries
Dinner (514 calories)
Daily Totals: 1,477 calories, 49 g fat, 86 g protein, 183 g carbohydrate, 33 g fiber, 1,360 mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 dry-roasted unsalted almonds to the A.M. snack.
Day 3
Fred Hardy
Breakfast (337 calories)
1 cup low-fat plain yogurt ⅓ cup blueberries 3 Tbsp. chopped walnuts
A.M. Snack (131 calories)
Lunch (445 calories)
P.M. Snack (131 calories)
Dinner (451 calories)
Daily Totals: 1,495 calories, 56 g fat, 84 g protein, 179 g carbohydrate, 31 g fiber, 1,123 mg sodium
To make it 2,000 calories: Add 32 dry-roasted unsalted almonds to the A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
Casey Barber
Breakfast (342 calories)
A.M. Snack (110 calories)
1 cup low-fat plain kefir
Lunch (445 calories)
P.M. Snack (131 calories)
Dinner (458 calories)
Daily Totals: 1,485 calories, 40 g fat, 69 g protein, 219 g carbohydrate, 34 g fiber, 1,487 mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to the A.M. snack.
Day 5
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Breakfast (337 calories)
1 cup low-fat plain yogurt ⅓ cup blueberries 3 Tbsp. chopped walnuts
A.M. Snack (32 calories)
Lunch (445 calories)
P.M. Snack (157 calories)
Dinner (516 calories)
Meal-Prep Tip: Reserve 2 servings Chicken & Kale Soup to have for lunch on Days 6 and 7
Daily Totals: 1,487 calories, 78 g fat, 91 g protein, 119 g carbohydrate, 30 g fiber, 1,402 mg 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-ounce slice of whole-wheat baguette to dinner.
Day 6
Breakfast (342 calories)
A.M. Snack (231 calories)
30 dry-roasted unsalted almonds
Lunch (366 calories)
P.M. Snack (131 calories)
Dinner (406 calories)
Daily Totals: 1,477 calories, 48 g fat, 75 g protein, 202 g carbohydrate, 41 g fiber, 1,293 mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 18 dried walnut halves to the P.M. snack.
Day 7
Breakfast (317 calories)
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (366 calories)
P.M. Snack (110 calories)
1 cup low-fat plain kefir
Dinner (506 calories)
Daily Totals: 1,506 calories, 79 g fat, 79 g protein, 127 g carbohydrate, 30 g fiber, 1,702 mg sodium
To make it 2,000 calories: Add 1 serving Blueberry & Spinach Smoothie to breakfast and add 1 1/2 tablespoons natural peanut butter to the apple at lunch.
How to Meal Prep Your Week of Meals:
Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our other healthy aging recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Can I eat the same breakfast or lunch every day?
Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
Why is there not a modification for 1,200 calories?
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.
Healthy Aging Foods to Focus On:
Fish (salmon and tuna, fresh or canned, halibut, haddock, cod and more)Shellfish (such as clams, mussels, oysters, shrimp)Nuts and seeds (including natural peanut butter and other nut or seed butters)AvocadosLeafy greensBerriesEggs (eat the yolk!)Dark chocolatePomegranatesFermented dairy (yogurt, kefir)Milk (dairy or fortified soy milk)Cruciferous veggies (broccoli, Brussels sprouts, cauliflower, cabbage)Coffee and teaBone brothOranges and other citrus fruitsCarrotsBeans (including canned) and lentils
5 Habits for Healthy Aging
1. Follow the Mediterranean Diet
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 and swimming are helpful, too!
3. De-Stress
Managing stress can play a role in reducing wrinkles and gray hair. Plus, chronic stress can have some serious negative impacts on our overall health.
4. Get Enough Sleep
Managing stress can play a role in reducing wrinkles and gray hair. Plus, chronic stress can have some serious negative impacts on our overall health.
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.
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.