7-Day High-Protein Meal Plan for Healthy Aging

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: Peanut Butter & Jelly Smoothie ——- Lunch: Loaded Cucumber & Avocado Sandwich ——- Dinner: Lemony Salmon & Orzo Casserole	Breakfast: Grandpa’s Homemade Granola ——- Lunch: Pesto Chicken Quinoa Bowls ——- Dinner: Grilled Chicken Salad	Breakfast: Peanut Butter & Jelly Smoothie ——- Lunch: Pesto Chicken Quinoa Bowls ——- Dinner: Tofu, Mushroom & Bok Choy Soba Noodle Bowls	Breakfast: Grandpa’s Homemade Granola ——- Lunch: Pesto Chicken Quinoa Bowls ——- Dinner: Creamy Spinach Pasta with White Beans	Breakfast: Grandpa’s Homemade Granola ——- Lunch: Pesto Chicken Quinoa Bowls ——- Dinner: Turkey & Wild Rice Soup with Vegetables	Breakfast: Peanut Butter & Jelly Smoothie ——- Lunch: Turkey & Wild Rice Soup with Vegetables ——- Dinner: Easy Tuna Cakes with Greens & Lemon Dressing	Breakfast: 10-Minute Spinach Omelet ——- Lunch: Turkey & Wild Rice Soup with Vegetables ——- Dinner: Chickpea & Potato Hash
DAILY TOTALS	Calories: 1,497; Protein: 86g; Fat: 63g; Carbs: 155g; Sodium: 1,845mg	Calories: 1,520; Protein: 89g; Fat: 75g; Carbs: 140g; Sodium: 1,627mg	Calories: 1,495; Protein: 85g; Fat: 57g; Carbs: 174g; Sodium: 1,712mg	Calories: 1,510; Protein: 87g; Fat: 60g; Carbs: 169g; Sodium: 1,723mg	Calories: 1,495; Protein: 90g; Fat: 61g; Carbs: 161g; Sodium: 1,567mg	Calories: 1,503; Protein: 86g; Fat: 66g; Carbs: 152g; Sodium: 1,614mg	Calories: 1,521; Protein: 87g; Fat: 65g; Carbs: 158g; Sodium: 1,526mg

Day 1

Daily Totals: 1,497 calories, 63g fat, 86g protein, 155g carbohydrate, 31g fiber, 1,845mg sodium

Breakfast (367 calories)

Lunch (424 calories)

• Serve with ¼ cup blueberries

Dinner (495 calories)

Snacks

• 1 cup low-fat plain Greek yogurt and ¼ cup raspberries (182 calories)
• 1 plum (30 calories)

Make it 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to the salad at dinner.

Day 2

Daily Totals: 1,520 calories, 75g fat, 89g protein, 140g carbohydrate, 30g fiber, 1,627mg sodium

Breakfast (396 calories)

• Serve with 1 cup low-fat plain Greek yogurt and ¼ cup blackberries

Lunch (385 calories)

• Serve with 1 medium peach

Dinner (415 calories)

Snacks

• 1 large pear (131 calories)
• 1 cup strawberries, sliced, and 18 unsalted dry-roasted almonds (192 calories)

Make it 2,000 Calories: Add 1 cup edamame, in pods, to A.M. snack, increase to 30 almonds at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 3

Daily Totals: 1,495 calories, 57g fat, 85g protein, 174g carbohydrate, 30g fiber, 1,712mg sodium

Breakfast (367 calories)

Lunch (385 calories)

Dinner (459 calories)

Snacks

• 1 large hard-boiled egg and ½ cup raspberries (109 calories)
• 1 ¼ cup nonfat plain kefir and 1 cup blackberries (174 calories)

Make it 2,000 Calories: Add 1 serving White Bean & Avocado Toast to breakfast, 15 unsalted dry-roasted almonds to P.M. snack and 1 serving Spinach Salad with Ginger-Soy Dressing to dinner.

Day 4

Daily Totals: 1,510 calories, 60g fat, 87g protein, 169g carbohydrate, 29g fiber, 1,723mg sodium

Breakfast (396 calories)

Lunch (385 calories)

Dinner (442 calories)

Snacks

• 1 medium apple (95 calories)
• 2 large hard-boiled eggs and 1 medium red bell pepper, sliced (192 calories)

Make it 2,000 Calories: Increase to 1/2 cup blackberries at breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add 1 serving Massaged Kale Salad with Grapes & Cheddar to dinner.

Day 5

Daily Totals: 1,495 calories, 61g fat, 90g protein, 161g carbohydrate, 28g fiber, 1,567mg sodium

Breakfast (397 calories)

Lunch (385 calories)

Dinner (397 calories)

Snacks

• 1 large pear and 1 large hard-boiled egg (209 calories)
• ½ cup nonfat plain kefir and 1 cup blackberries (107 calories)

Make it 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 avocado, sliced, to dinner.

Day 6

Daily Totals: 1,503 calories, 66g fat, 86g protein, 152g carbohydrate, 28g fiber, 1,614mg sodium

Breakfast (367 calories)

Lunch (406 calories)

Dinner (400 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)
• ½ cup 1% fat cottage cheese and ⅔ cup raspberries (124 calories)

Make it 2,000 Calories: Add 1 serving White Bean & Avocado Toast to breakfast, 1 medium peach to A.M. snack and 2 Tbsp. natural peanut butter to the apple at lunch.

Day 7

Daily Totals: 1,521 calories, 65g fat, 87g protein, 158g carbohydrate, 28g fiber, 1,526mg sodium

Breakfast (317 calories)

• Serve with 1 medium orange

Lunch (406 calories)

Dinner (456 calories)

• Serve with one (4-inch) whole-wheat pita

Snacks

• 1 cup low-fat plain Greek yogurt and ½ cup raspberries (198 calories)
• 15 unsalted dry-roasted almonds and ⅓ cup blueberries (143 calories)

Make it 2,000 Calories: Add 1 serving Pineapple Green Smoothie to breakfast and 2 Tbsp. natural peanut butter to lunch.