Healthy 7 Day Meal Plan For Seniors

As we age, our lifestyles change. Our bodies change. Things don't work as they used to. Lack of nutrition is directly reflected as physical changes in the body.

Since the body doesn't readily absorb nutrients like it used to, it can be hard to know if you're meeting your Recommended Daily Intake of vitamins and nutrients. Fortunately, we can tap into eggs as a superfood to round out our diets. 

With protein for strong muscles, choline to slow cognitive decline, and antioxidants to fight off free radicals and macular degeneration, eggs are an essential food source to help combat the problems many of us experience as we grow older. And they're tasty too!

This 7-day healthy meal plan for seniors provides easy and nutritious meal and snack options that will make it easy for you to meet your needs, all while enjoying the foods you're eating.

Having a well-balanced diet plays an important role in keeping you healthy and energised as you age. Getting adequate nutrition can help you maintain healthy weight and lower the risk of developing chronic conditions like diabetes and heart disease. This meal plan uses practical and convenient recipes and meets the Australian Guide to Healthy Eating recommendations for adults 60-80 years.

Notes About This Meal Plan

• This meal plan provides an average of 8700 kilojoules per day. Your energy and nutrition requirements vary depending on activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian. 
• This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults aged 60-80 years.
• This meal plan provides 7 eggs per week.
• This meal plan provides at least 2.5 serves of dairy per day. Males aged 70 years and over require an extra serve of dairy daily. Women 60+ years require an additional 1.5 serves of dairy daily. 
• Note it is also important to drink plenty of water.
• Include a variety of coloured vegetables including green, purple, orange and red to assist in boosting your nutrient intake.

Want a version of this meal plan to print and use offline? Update the following link: Download the entire healthy meal plan for seniors by clicking on this link.

For easy access jump to:

• Day one
• Day two
• Day three
• Day four
• Day five
• Day six
• Day seven

Day One

Breakfast

Porridge: Rolled oats with 1 cup milk & drizzled with honey to taste. + 1 piece of fruit (e.g. banana or 6 dried apricot halves).

Lunch

Tex-Mex Egg Tortilla Pockets (1 serve): + 1 tub yoghurt.

Dinner

Beef Burrito Bowl: Pan-fried 100g lean beef mince with onion, assembled with cherry tomato, sliced cucumber, served over 1 cup cooked brown rice. Topped with plain Greek yoghurt or tzatziki sauce and feta cheese. Squeeze with lime juice.

Dessert/Supper

1 scoop ice ream

Snacks

1 cup fruit salad topped with pumpkin seeds.

Day Two

Breakfast

Nut Butter Toast: Wholemeal or linseed toast with nut butter. + 1 glass of milk. + 1 piece of fruit (e.g. orange, pear, banana).

Lunch

Beef & Cannellini Bean Minestrone Soup: Made with beef stock, lean beef, vegetables (canned tomato, celery, carrot, onion), cannellini beans. Served with wholegrain or linseed bread.

Dinner

Baked Salmon& Vegetables with Sweet Potato Mash: Oven-baked Salmon fillet + sweet potato mash served + baked vegetables (e.g. zucchini, onion, capsicum). + Squeeze of lemon juice (optional).

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits and cheese.

Snacks

1 tub yoghurt.

Day Three

Breakfast

Muesli with Yoghurt & Fruit: ½ cup muesli. + 1 tub yoghurt. + 1 cup of mixed berries. 

Lunch

Turkey & Salad Sandwich: Made with wholegrain bread, sliced turkey, lettuce, tomato, cheese.

Dinner

The Easiest Egg Fried Rice (1 serve) 

Dessert/Supper

Fruit Salad & Ricotta Cheese Dessert: 1 cups fruit salad topped with 2 tbsp ricotta cheese.

Snacks

1 glass of milk mixed with chai tea. 

Day Four

Breakfast

Wholegrain Cereal & Fruit: Wholegrain flaky cereal sprinkled with linseeds and served with 1 cup milk. + 1 cup of fruit (e.g. pineapple, peach, melon).

Lunch

Smashed Avocado, Tuna, Feta Cheese on Toast: Wholegrain or linseed toast topped with smashed avocado canned & drained tuna, feta cheese + sprinkle with paprika (optional). + Bundle of grapes.

Dinner

Pork Stir-fry: 100g pork with 2 cups cooked vegetables (e.g. broccoli, peas, capsicum, onion), 1 cup cooked brown rice and 2 tsp oil.

Dessert/Supper

Chocolate Drizzled Strawberries: Made with 1 cup of strawberries and 2 teaspoons melted dark chocolate.

Snacks

1 tub yoghurt topped with linseeds.

Day Five

Breakfast

Muesli with Yoghurt & Fruit: ½ cup muesli. + 1 tub yoghurt. + 1 piece of fruit (e.g.  apple or orange).

Lunch

Heart Healthy Shakshuka (1 serve): Served with wholemeal sourdough.

Dinner

Pesto Chicken Pasta: 1 cup wholemeal pasta with basil pesto sauce, sliced chicken breast, cherry tomatoes and roasted asparagus + side salad with vinegar & olive oil dressing.

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk. + 1 tbsp walnuts + fruit (e.g. a small mango, banana or 1 cup berries).

Snacks

Cheese on wholegrain crackers.

Day Six

Breakfast

Cereal Biscuits & Fruit: Wholewheat cereal biscuits + 1 cup milk + handful of crushed walnuts. + 1 serve of fruit (e.g. berries, raisins or sultanas).

Lunch

Stuffed Sweet Potato: Bake a whole sweet potato in the oven for 30min or until cooked. Cut in half lengthways, scoop out the flesh without breaking the skin & mix it with canned & drained kidney beans, diced tomato & shredded cheese. Pop the mix back into the potato skin halves and bake until cheese is melted. +  1 cup berries.

Dinner

Egg Skirt Dumplings (1 serve): + a side of steamed vegetables (broccoli, peas and carrots).

Dessert/Supper

Yoghurt with Muesli: Layer 1 tub of yoghurt and muesli. Sprinkle with crushed nuts.

Snacks

2 wholegrain crackers with hummus and cucumber slices.

Day Seven

Breakfast

Ricotta & Fruit Wrap: 1 slice of wholemeal flat bread spread with ¼ cup ricotta, ½ sliced banana + ½ cup peach. Roll up into a wrap. + 1 glass milk.

Lunch

Chicken Tacos: Warmed taco shells filled with shredded roasted or pan-fried chicken strips, tomato salsa, avocado, shredded lettuce and diced onion. +1 tub yoghurt.

Dinner

Roast Lamb & Quinoa Salad: Made with diced lean lamb + 2 cups vegetables (e.g. broccoli, cress, spout, cherry tomato, snap peas). + 1 cup cooked quinoa + feta cheese + walnuts.

Dessert/Supper

Custard: 1 tub reduced-fat custard.

Snacks

2 pieces of small fruit (e.g. nectarines, kiwifruits, plums). 1 boiled egg.

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!