7-Day Meal Plan for Healthy Aging from the Inside Out

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER
Omelet/ Almonds	Bean salad/ Kefir	Salmon & quinoa
Smoothie/ Orange	Chicken salad/ Raspberries	Chicken & pasta
Yogurt/ Pear	Chicken salad/ Walnuts	Lentil stew
Smoothie/ Kefir	Chicken salad/ Pear
Yogurt/ Raspberries	Chicken salad/ Walnuts	Soup & Salad
Smoothie/ Almonds	Soup/ Pear	Fish & veggies
Omelet/ Almonds	Soup/ Kefir	Shakshuka & salad

Day 1

Breakfast (317 calories)

Morning Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (345 calories)

Afternoon Snack (110 calories)

• 1 cup low-fat plain kefir

Dinner (533 calories)

Daily Totals: 1,511 calories, 78 g fat, 87 g protein, 116 g carbohydrate, 30 g fiber, 1,032 mg sodium

To make it 2,000 calories: Add 1 serving Blueberry & Spinach Smoothie to breakfast and add 12 dried walnut halves to the P.M. snack.

Day 2

Breakfast (342 calories)

Morning Snack (62 calories)

Lunch (445 calories)

Afternoon Snack (115 calories)

• ½ cup low-fat plain Greek yogurt
• ½ cup raspberries

Dinner (514 calories)

Daily Totals: 1,477 calories, 49 g fat, 86 g protein, 183 g carbohydrate, 33 g fiber, 1,360 mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 dry-roasted unsalted almonds to the A.M. snack.

Day 3

Breakfast (337 calories)

• 1 cup low-fat plain yogurt
• ⅓ cup blueberries
• 3 Tbsp. chopped walnuts

Morning Snack (131 calories)

Lunch (445 calories)

Afternoon Snack (131 calories)

Dinner (451 calories)

Daily Totals: 1,495 calories, 56 g fat, 84 g protein, 179 g carbohydrate, 31 g fiber, 1,123 mg sodium

To make it 2,000 calories: Add 32 dry-roasted unsalted almonds to the A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (342 calories)

Morning Snack (110 calories)

• 1 cup low-fat plain kefir

Lunch (445 calories)

Afternoon Snack (131 calories)

Dinner (458 calories)

Daily Totals: 1,485 calories, 40 g fat, 69 g protein, 219 g carbohydrate, 34 g fiber, 1,487 mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to the A.M. snack.

Day 5

Breakfast (337 calories)

• 1 cup low-fat plain yogurt
• ⅓ cup blueberries
• 3 Tbsp. chopped walnuts

Morning Snack (32 calories)

Lunch (445 calories)

Afternoon Snack (157 calories)

Dinner (516 calories)

Meal-Prep Tip: Reserve 2 servings Chicken & Kale Soup to have for lunch on Days 6 and 7

Daily Totals: 1,487 calories, 78 g fat, 91 g protein, 119 g carbohydrate, 30 g fiber, 1,402 mg sodium

To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to the A.M. snack, increase to 20 dried walnut halves and add 1 medium apple to the P.M. snack, plus add a 1-ounce slice of whole-wheat baguette to dinner.

Day 6

Breakfast (342 calories)

Morning Snack (231 calories)

• 30 dry-roasted unsalted almonds

Lunch (366 calories)

Afternoon Snack (131 calories)

Dinner (406 calories)

Daily Totals: 1,477 calories, 48 g fat, 75 g protein, 202 g carbohydrate, 41 g fiber, 1,293 mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 18 dried walnut halves to the P.M. snack.

Day 7

Breakfast (317 calories)

Morning Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (366 calories)

Afternoon Snack (110 calories)

• 1 cup low-fat plain kefir

Dinner (506 calories)

Daily Totals: 1,506 calories, 79 g fat, 79 g protein, 127 g carbohydrate, 30 g fiber, 1,702 mg sodium

To make it 2,000 calories: Add 1 serving Blueberry & Spinach Smoothie to breakfast and add 1 1/2 tablespoons natural peanut butter to the apple at lunch.

5 Habits for Healthy Aging

1. Follow the Mediterranean Diet

The nutrient-dense Mediterranean diet has been shown to benefit our health again and again. Not only does it improve heart health and inflammation and reduce the risk of type 2 diabetes, but the Mediterranean diet is also linked to slower cognitive decline and a lower risk for Alzheimer’s disease.

2. Exercise and Strength Train

Of course, any way you can move your body is fantastic, but strength training and impact exercises like jogging or walking are particularly helpful in maintaining bone health and good balance as we age. Low-impact exercises like biking and swimming are helpful, too!

3. De-Stress

Managing stress can play a role in reducing wrinkles and gray hair. Plus, chronic stress can have some serious negative impacts on our overall health.

4. Get Enough Sleep

A study of people 65 and older found that sleeping fewer than five hours a night was associated with twice the risk of developing dementia as sleeping seven to eight hours per night. But it’s not just about quantity of sleep—quality matters, too. If you get the recommended 7 to 9 hours of sleep a night but are still exhausted, the quality of your sleep may be to blame. You may also have a sleep disorder, like sleep apnea, which disrupts breathing and consequently sleep. Talk to your healthcare practitioner who can assess the situation and refer you to the appropriate specialists if needed.

5. Up Your Nutrient Intake

Focus on nutrient-rich fruits (berries are especially nutrient-dense), vegetables, proteins, seafood, whole grains and healthy fats found in foods like olive oil, avocados and salmon.