Weight Management 7 Day Meal Plan For Older Adults

As we head into our golden years, our physiology changes. We crave less, feel more aches, and possibly, weight fluctuations.

Our bodies don't readily absorb nutrients like they used to. Coupled with a decreased appetite, you may start to notice unexpected changes in weight and energy levels. Fortunately, we can tap into the power of eggs to help balance out our diets. 

As a high-quality, all-natural protein source, eggs are a highly digestible way to support weight management. Along with choline to slow cognitive decline, and lutein combat macular degeneration, eggs play supporting role beyond weight maintenance. They support the body dealing in with the overall effects of ageing. 

This 7-day weight management plan for older adults provides simple and nutritious meal and snack options that will make it easy for you to meet your needs, all while enjoying the foods you are eating.

This meal plan provides options for older adults that are lower in kilojoules and higher in protein. Meet your nutritional needs effortlessly while achieving your weight management goals!

Notes About This Meal Plan

• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia to meet the nutritional requirements of older adults aged 60-70 years for weight management. 
• This meal plan provides 7 eggs and 3 fish meals a week, provides approximately 7500kJ and a variety of protein-rich foods and includes sources of healthy fats across the day.
• This meal plan provides at least 2.5 serves of dairy per day. Women over 60 years require an additional 1.5 serves of reduced-fat dairy (milk, cheese or yoghurt). 
• For tailored advice please speak to an Accredited Practising Dietitian.

Want a version of this meal plan to print and use offline? Update the following link: Download the entire weight management for older adults 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

Nutty Spread on Toast: 1 slice wholemeal or linseed bread with nutty spread. + 1 glass of reduced-fat milk or a small tub of yoghurt + 2 plums, apricots or kiwifruits

Lunch

Guacamole and Black Bean Served with Tortilla: Made with ½ avocado. + ½ diced onion. + 1 diced tomato + herbs + lime juice. + 1 cup black beans. Served with barley/ wholegrain tortilla.

Dinner

Tomato Egg Stir Fry (1 serve): + 2 cups steamed vegetables (broccoli, peas and carrots).  Served with 1 cup of cooked brown rice/ basmati.

Dessert/Supper

Yoghurt with Fruit: 1 tub of natural yoghurt and 1 cup of mixed berries.

Snacks

Cheese on wholegrain crackers.

Day Two

Breakfast

Wholegrain Cereal & fruit: ¾ cup wholegrain flaky cereal sprinkled with pumpkin seeds. + a cup of milk. + 1 cup of fruit (e.g. raspberries, melons, grapes).

Lunch

Baked Beans, Spinach & Tomato on Toast: Small canned salt-reduced baked beans with 1 slice linseed toast. + steamed spinach and grilled tomato. +1 piece of fruit.

Dinner

Grilled Fish & Vegetables: 120g grilled fish fillet. + ¾ cup sweet potato. + 1 cup steamed broccoli & ½ cup peas.

Dessert/Supper

Strawberry and Ricotta Crackers: Strawberry slices + ricotta cheese on wholegrain crackers.

Snacks

1 glass of milk (can be warm in your favourite hot drink).

Day Three

Breakfast

Muesli with Yoghurt & Fruit: ½ cup muesli (without dried fruit). + 1 tub yoghurt. + 1 piece of fruit (e.g. apple, pear, peach).

Lunch

Roasted Pumpkin and Egg Rounds with Feta and Herb Pesto (1 serve) 

Dinner

Beef Mince and Veggie Stir Fry: Made with 100g lean beef mince. + 2 cups vegetables (e.g. cabbage, broccoli, asparagus, carrot, mushroom). + 1 cup of cooked brown rice/ basmati rice.

Dessert/Supper

Banana Smoothie: Made with 1 cup reduced-fat milk + banana.

Snacks

A handful of mixed nuts.

Day Four

Breakfast

Baked Beans on Toast: 1 small canned salt-reduced baked beans + wholegrain toast. + 1 glass milk. + 1 piece of fruit (e.g. orange, banana).

Lunch

Chickpea Salad: 1 cup Chickpeas + reduced-fat fetta/haloumi cheese + salad vegetables (e.g. spinach, cucumber, carrot, capsicum, cherry tomatoes). + 1 tbsp Dijon mustard and 2 tsp mayo.

Dinner

Soto Ayam (Balinese Chicken Soup) (1 serve)

Dessert/Supper

Chia Pudding: Mix well together 3 tbsp chia seeds with 1 cup reduced-fat milk, refrigerate for 3-4 hours. + 1 cup sliced strawberries.

Snacks

4 small crackers with avocado or hummus dip.

Day Five

Breakfast

Porridge with Chia: ½ cup dried rolled oats. + ½ tbsp chia seeds. + 250ml reduced-fat milk. Cinnamon to taste. + 1 piece of fruit (e.g. peach, banana, orange).

Lunch

Egg Salad and Cucumber Sandwich: 2 slices wholegrain/linseed bread topped with sliced cucumber, cheese and egg salad (1 boiled egg+ mayo+ optional curry powder).

Dinner

Salmon & Vegetables: 100g salmon. +¾ cup low GI potato (e.g. Carisma). + 2 cups vegetables (e.g. green beans, peas, carrots).

Dessert/Supper

Fruit Salad: 1 cup of fresh fruit salad.

Snacks

1 tub yoghurt.

Day Six

Breakfast

Mixed Berry Smoothie: Smoothie made with 2/3 cup wholegrain flaky cereal. + 1 cup reduced-fat milk. + 1 cup of frozen mixed berries.

Lunch

Tuna and Avocado Wrap: 100g tinned tuna + cheese + ½ avocado + 1 cup salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) + 1 barley/ wholegrain wrap.

Dinner

Grilled Chicken Quinoa Salad: Mix together grilled chicken. + 2 cups salad vegetables (e.g. capsicum, carrot, snow peas, rocket). + 1 cup cooked quinoa.  

Dessert/Supper

Yoghurt with Linseeds: 1 tub of yoghurt topped with 2 tsp linseeds.

Snacks

Fresh Fruit Juice made with ½ apple, ½ orange + mint leaves.

Day Seven

Breakfast

Healthy Big Breakfast with Fried Eggs (1 serve): 1 glass reduced-fat milk.

Lunch

Beans, Vegetables, and Barley Soup: 1 cup canned mixed beans, with 2 cups vegetables (e.g. celery, kale, carrot, onion), salt-reduced vegetable stock, and ½ cup cooked barley. + 1 piece of fruit (e.g. apple, pear, mango).

Dinner

Mince, Cherry Tomato & Mushroom Pasta:  1 cup wholemeal pasta with tomato-based pasta sauce, lean pork/ beef mince, cherry tomatoes and mushroom. + 1 cup side salad with vinegar dressing.

Dessert/Supper

Fruit Salad: 1 cup of fresh fruit salad.

Snacks

2-4 slices of cheese (40g).

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!