Weight Gain For The Elderly 7 Day Meal Plan

Both the physical effects of ageing and the impact of social changes can affect appetite and food intake at this time of life, making it more challenging to meet daily nutritional needs. 

One of the side effects of these changes can be unintentional weight loss. Being aware of any weight changes over time and making small changes to your eating habits, such as eating smaller meals more often, can help you meet daily nutritional requirements while reducing the risk of unwanted weight loss. This 7-day weight gain for the elderly meal plan provides easy and nutritious meal and snack options that will make it easy for you to meet your needs and enjoy the foods you are eating!

Notes About This Meal Plan

• This meal plan has been developed to meet the nutritional requirements of healthy elderly (aged over 70 years) for weight gain and good nutrition.

• This meal plan provides 7-8 eggs and 3 fish meals a week, includes sources of healthy fats and provides a variety of protein rich foods across the day.

• This meal plan provides at least 3.5 serves of dairy per day. Women over 70 years require additional milk, cheese or yoghurt.

• Include at least one serving of green leafy vegetables each day, and also choose a variety of coloured vegetables including green, orange and red to assist in boosting your nutrient intake.

• For tailored advice please speak to an Accredited Practising Dietitian.

Want a version of this meal plan to print and use offline? Download the entire weight gain for the elderly meal plan 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 1.5 cups milk. + 1 piece of fruit (eg. 1 medium banana or 6 dried apricot halves).

Lunch

Egg and Chicken Salad Bowl (1 serve): + 1 tub yoghurt

Dinner

Chicken & Cashew Noodle Stir-fry: Chicken tenderloins sliced, stir fried in peanut oil with vegetables, rice noodles and cashew nuts.

Dessert/Supper

Fruit Salad and Ice Cream: Fresh fruit salad with ice cream.

Snacks

1 glass milk. Wholemeal bread (toasted) with baked beans.

Day Two

Breakfast

Peanut Butter on Toast: Wholemeal or seed bread (toasted) with peanut butter. + 1 glass of milk. + 1 piece of fruit (eg. a orange or 2 small pieces).

Lunch

Grilled Fish & Vegetables: Fish with steamed vegetables. + a bread roll thinly spread with butter. + 1 tub yoghurt.

Dinner

Greek-Style Egg Lemon Soup with Chicken and Greens (1 serve): Serve with mixed salad vegetables.

Dessert/Supper

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

Snacks

Fruit & Yoghurt. Avocado on a slice of rye toast.

Day Three

Breakfast

Mushroom Soufflé Omelette (1 serve): + 1 glass of milk. + 1 piece of fruit (eg. 1 medium banana or pear).

Lunch

Lentil, Vegetable and Barley Soup: Lentils with vegetables, vegetable stock and barley. + 1 serve of fruit (eg. 2 cups berries).

Dinner

Spaghetti Bolognese: Lean mince with spaghetti, tomato, cheese and olive oil (for cooking). + a side salad (baby spinach, carrots, cucumber).

Dessert/Supper

Berry & Cheese Dessert: Stir 2 cups berries into ½ cup smooth ricotta cheese, drizzle with honey and top with a sprinkle of almond meal.

Snacks

1 tub yoghurt + canned tuna in oil on crackers.

Day Four

Breakfast

Cereal & Fruit: Wholegrain flaky cereal sprinkled with linseeds and served with 1.5 cup milk. + 1 serve of fruit (eg. 6 dried apricot halves or 4 small plums).

Lunch

Curried Egg Sandwich: Egg (add curry powder when mashing egg), wholemeal or seed bread, salad vegetables (eg. lettuce), and mayonnaise. + 1 tub yoghurt.

Dinner

Grilled Chicken and Vegetables: Lean chicken with corn on the cob, vegetables baked in a little olive oil, + sweet potato mash.

Dessert/Supper

Banana Souffle (1 serve): +1 glass milk.

Snacks

Ice cream + handful of mixed nuts.

Day Five

Breakfast

Fruit Toast: Fruit loaf with a favourite spread. + 1 glass of milk. + 1 piece of fruit (eg. 1 medium apple or orange).

Lunch

Chicken & Pasta Salad: Lean chicken + pasta + leafy green vegetables + avocado + oil (for cooking). + 1 serve of fruit (eg. 1 medium pear or orange).

Dinner

Salmon, Rice and Vegetables: Oven-baked Salmon fillet + potato wedges served with steamed vegetables.

Dessert/Supper

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

Snacks

1 tub yoghurt. Strawberry slices + ricotta cheese + nut butter on toast.

Day Six

Breakfast

Cereal: Wholewheat cereal biscuits + 1.5 cup milk + handful of crushed almonds. + 1 serve of fruit (eg. berries, raisins or sultanas).

Lunch

Tuna, Cheese and Salad Wrap: Canned Tuna + cheese + avocado + salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in a wholegrain wrap. + 1 glass milk.

Dinner

Lamb Chops and Vegetables: Trim lamb chop + sweet potato + vegetables + small amount oil (for cooking).

Dessert/Supper

Yoghurt Parfait: Layer 1 tub of yoghurt and muesli/rolled oats in tall serving glasses. Top with a sprinkle of crushed nuts.

Snacks

1 serve of fruit (eg. 1 cup fresh fruit salad or 3/4 cup grapes) + handful of mixed nuts.

Day Seven

Breakfast

Scrambled Eggs on Toast: Scrambled eggs served on sourdough bread. + 1 glass of milk. + 1 serve of fruit (eg. 1 medium apple or banana).

Lunch

Chicken and Vegetable Soup: Chicken pieces + vegetables (eg. tomato, celery, carrot) with vegetable stock. + a bread roll spread with avocado. + 1 tub yoghurt.

Dinner

Roast Dinner: Lean roast pork + baked potato + baked vegetables + small amount of oil (for cooking).

Dessert/Supper

Wholesome Baked Custard (1 serve)

Snacks

Chocolate Drizzled Banana: Made with a banana and 2 tsp melted dark chocolate + cheese on crackers.

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!