Anti-Aging Meal Plan

Our nutritional needs change as we age. Adults aged 50 onwards need to tailor their diet to promote brain and cardiovascular health and other concerns of their age group.

Here is a meal plan which aims to meet those needs. This plan is packed with foods rich in nutrients such as lean meats, low-fat dairy, whole grains, and fruits and vegetables. The weekly menu consists of breakfast, lunch, and dinner, as well as morning and afternoon snacks.

 

Monday

Breakfast

1/2 Cup Skim Milk, Porridge

AM Snack

1 1/2 Ounce Low Fat Cheddar Cheese, 2 Whole Wheat Crackers

Lunch

Greek Salad with Tofu, 1 Apple

PM Snack

6 Ounce Nonfat Yogurt

Dinner

Chinese Braised Mushrooms & Tofu, Sesame Green Beans, 1 Cup Blueberries

   

Tuesday

Breakfast

1 Cup Skim Milk, 1 Cup Cereal, 1/2 small banana

AM Snack

6 Ounce Nonfat Yogurt

Lunch

Asian Tofu Salad, 1 Whole-Wheat Pita Bread

PM Snack

1/2 Cup Unsweetened Applesauce

Dinner

Pan-grilled Salmon with Tomato & Tarragon, 3/4 Steamed Squash, 1/2 Cup Raspberries

   

Wednesday

Breakfast

1 Cup Skim Milk, Oatmeal with Dates

AM Snack

Fruit Smoothie

Lunch

Tofu-Noodle Lettuce Wraps, 1 Apple

PM Snack

1/2 Cup Raspberries

Dinner

Potato & cheese omelet, 1 Nectarine

   

Thursday

Breakfast

1 Scrambled Egg, 1/2 Cup Grapefruit

AM Snack

1 Hard Boiled Egg

Lunch

Green Salad, Roasted Parsnip Soup

PM Snack

1/2 Cup Unsweetened Applesauce

Dinner

Mushroom & Butternut Squash Lasagna, Romaine Salad

   

Friday

Breakfast

1/2 Cup Skim Milk, Porridge

AM Snack

1 Clementine

Lunch

Spinach, Bean & Sausage Soup, 1 Whole Pita Bread, Tossed Salad with Dill Ranch Dressing

PM Snack

1 Cup Strawberries

Dinner

Eggplant Parmesan, 1/2 cup brown rice, 1 cup cantaloupe melon

   

Saturday

Breakfast

1 Cup Skim Milk, Oatmeal with Dates

AM Snack

6 Ounce Nonfat Yogurt

Lunch

Black-Eyed Pease with Tofu & Greens, 1 Whole Wheat Pita Bread

PM Snack

6 Ounce Nonfat Yogurt

Dinner

Teriyaki Pork Chops

   

Sunday

Breakfast

Muesli, 1 medium pear

AM Snack

1 Cup Watermelon

Lunch

Wilted Spinach with Garlic, Green Salad,

PM Snack

1 Orange

Dinner

Chicken Saute, 1/2 cup brown rice

   

Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you.

This article is brought to you by Vietura Aesthetic Lifestyle.

 

Comments(0)

Leave a Comment

Fields with * are required.