Eye Health 7 Day Meal Plan For Older Adults

When it comes to supporting and maintaining eye health in seniors, a healthy and balanced diet can go a long way. Through adequate intakes of fruit and vegetables, omega-3s, low GI carbohydrate-containing foods, and critical vitamins and minerals – nutrition can help safeguard against degenerative effects for people aged over 70.

Using a range of simple and convenient recipes, this practical 7-day meal plan for older adults incorporates these dietary factors alongside the advised macronutrient intakes — providing an adequate amount of the antioxidants lutein and zeaxanthin, which help further protect the macular region of the eye against degeneration.

With an emphasis on consuming green leafy vegetables, citrus fruits, legumes, nuts and seeds — this meal plan meets the current Australian Guide to Healthy Eating recommendations for adults 70 years and over.

Notes About This Meal Plan

• This meal plan provides an average daily intake of lutein and zeaxanthin > 6mg per day (shown to be a good amount for eye health)

• This meal plan includes approx 3.5 servings of fish per week, alongside a series of Low GI Carbohydrates. 

• This meal plan includes 7 eggs per week. 

• Note it is also important to drink plenty of water.
• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
• Those currently on medication, or with any additional medical conditions, should seek advice from their healthcare professional before changing their diet.

For easy access jump to:

• Day One
• Day Two
• Day Three
• Day Four
• Day Five
• Day Six
• Day Seven

Day One

Breakfast

Fruit Toast: 2 regular slices of fruit loaf + 1 glass milk + 1 medium orange

Lunch

Corn and Veggie Fritters 

Dinner

Tofu and Hokkien Noodle Stir-fry: 100g diced firm tofu + 1.5 cups veg (capsicum, green beans, zucchini) + 1 cup Hokkien noodles + 2 tsp sesame oil + 2 tbsp soy sauce. Top with sesame seeds.

Dessert/Supper

1 tub low-fat custard 

Snacks

Smoothie: 1 cup milk + 2 tbsp plain yoghurt + 1 small banana + 1 cup baby spinach + ½ cup frozen berries

Handful mixed nuts (30g)

Day Two

Breakfast

Porridge with Chia: ½ cup dried rolled oats + 0.5 tbsp chia seeds + 250ml milk + 1 cup mixed berries + cinnamon to taste

Lunch

Tuna and Cucumber Sandwich: 2 slices low GI bread spread with mayonnaise + 1 small can tuna + cucumber slices + ½ cup baby spinach + 1 tub yoghurt.

Dinner

Grilled Chicken & Vegetables: 100g lean chicken + 1 medium corn cob + 1.5 cups baked vegetables (pumpkin, carrot, zucchini) and 2 tsp olive oil (for cooking).

Dessert/Supper

1 cup canned peaches + 2 scoops ice-cream

Snacks

Leftover Corn and Veggie Fritters

+ 4 vita-weet crackers with 2 slices of cheese

Day Three

Breakfast

Peanut Butter on Toast: 2 slices of Low GI bread (toasted)  + 0.5 tbsp peanut butter + 1 glass milk + 1 medium banana

Lunch

Frittata Caprese with Spinach, Tomato and Ricotta 

Dinner

Spaghetti Bolognese: ½ cup cooked lean mince + 1 cup cooked spaghetti + ½ cup crushed tomato + 40g grated cheese + 2 tsp olive oil (for cooking) + 2 cups side salad (1 cup cos lettuce + ½ cup green peas + cherry tomatoes). 

Dessert/Supper

1 cup mixed berries

Snacks

1 tub of yoghurt

Handful mixed nuts (30g)

Day Four

Breakfast

Baked Beans on Toast: 1 cup salt-reduced baked beans + low GI toast.

+ 1 glass milk + 1 medium orange

Lunch

Nourish Bowl with Poached Egg and Haloumi 

Dinner

Grilled Fish & Vegetables: 120g grilled fish fillet + ¾ cup sweet potato + 1 cup steamed broccoli + ½ cup peas + 2 tsp olive oil (for cooking)

Dessert/Supper

Chia Pudding:  3 tbsp chia seeds with 1 cup milk — mix well together then refrigerate for 3-4 hours. 

+ 1 cup sliced strawberries

Snacks

1 tub yoghurt 

Handful pistachio nuts (30g) 

Day Five

Breakfast

Porridge with Chia: ½ cup dried rolled oats + 0.5 tbsp chia seeds + 250ml milk + seasonal fruit + cinnamon to taste.

Lunch

Salad & Cheese Sandwich: 2 slices low GI bread with 2 tsp olive oil spread + 1 slice cheese + 1 cup salad vegetables (e.g. cos lettuce, cucumber, tomato, red onion).

Dinner

Quinoa Tabbouleh with Sesame Eggs & Lamb*Replace chard with silverbeet

Dessert/Supper

1 tub yoghurt  

Snacks

4 vita-weet crackers with 2 slices of cheese

Day Six

Breakfast

Scrambled Eggs: 2 eggs + 1 tbsp milk + 1 slice sourdough toast + ¼ avocado. Top with flat-leaf parsley.

 + 1 glass milk

Lunch

Greek Style Egg Lemon Soup with Chicken and Greens + 2 cups steamed vegetables (e.g. broccoli, carrot, asparagus).

Dinner

Salmon, Rice & Vegetables: 100g salmon + ½ cup cooked basmati or doongara rice + 1.5 cups green beans, peas, carrots

Dessert/Supper

1 cup blueberries + 1 tub low-fat custard

Snacks

1 cup diced rockmelon

1 tub yoghurt

Day Seven

Breakfast

Cereal & Fruit: ¾ cup wholegrain flaky cereal sprinkled with pumpkin seeds + 250ml milk.

+ 1 medium orange

Lunch

Roast Dinner: 100g lean pork + 1 medium baked potato + 1.5 cups baked vegetables (pumpkin, capsicum, zucchini) + 2 tsp olive oil (for cooking).

Dinner

Sardines on Toast: 5 tinned sardines (55g), 2 slices low-GI toast + ¼ avocado + sliced tomato + flat-leaf parsley. 

Dessert/Supper

1 cup fruit salad + 2 scoops ice-cream

Snacks

10 olives

Smoothie: 1 cup milk + 2 tbsp plain yoghurt + 1 small banana + 1 cup baby spinach + ½ cup frozen berries

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today!