As we age, we must do what we can to stay healthy and well. A proper diet is essential to taking care of yourself! So that’s why our team here at The Village at Bellevue has a 7-day meal plan ready for older adults looking to take care of themselves.
We’ve spread it out so that every day, you can get the vitamins and nutrients you need for a nutritious—and delicious—breakfast, lunch, and dinner!
Day 1
Breakfast
For your breakfast, start simple. Try scrambled eggs, some whole-grain toast, and a side of mixed berries. If you’re not a fan of scrambled eggs, don’t worry—you can make them however you’d like.
Lunch
Then, at lunch, try a grilled chicken salad. You’ll just need:
- A boneless, skinless chicken breast
- Mixed salad greens
- Chopped veggies
- Your favorite low-fat salad dressing
It can help to cook up the chicken ahead of time and cool it in the fridge. Then, chop everything up and toss it with the dressing.
Dinner
For dinner, try a baked salmon with potatoes and broccoli. You’ll need:
- A fresh (or frozen) salmon fillet
- Potatoes
- Oil
- Spices to taste
- Broccoli
This meal is full of healthy nutrients, like omega-3 fatty acids in the fish and vitamins in the vegetables.
Day 2
Breakfast
Kick off your morning routine with a bowl of oatmeal with berries and nuts. This gives you a healthy boost to start the day.
Lunch
Try some soup and whole-grain toast at lunch. It lets you enjoy a nice break in the middle of the day, and who doesn’t feel better after a bowl of delicious soup? Whether you make it from scratch or heat your favorite can, you can’t go wrong.
Dinner
For dinner, give a nice chicken stir fry a chance. You’ll need:
- Rice
- Diced chicken
- Diced vegetables
- Your favorite low-sodium soy sauce or teriyaki sauce for flavoring
Stir-fries are great because they’re so customizable. You can replace chicken with tofu for a vegetarian option or add different veggies according to your taste. Cook it all up, and enjoy a delicious meal.
Day 3
Breakfast
On day 3, treat yourself to some whole-grain pancakes. You can top them off with berries, syrup, or anything you’d like. A nice fruit sauce goes great with these.
Lunch
Enjoy a nice turkey-veggie wrap when lunch rolls around. You’ll just need some cooked, shredded turkey and your favorite vegetables. Throw it all on a tortilla with some low-fat cheese, and enjoy!
Dinner
Try making some chili with beans, tomatoes, and spices for dinner. You can easily make a large batch and have leftovers for the week if you’d like. Plus, it’s full of protein and fiber to keep you feeling satisfied. And don’t worry if you make too much—it freezes well.
Day 4
Breakfast
Start your day with a quick, simple smoothie—they’re full of excellent things to help you start your day right. Throw a banana, some spinach, a cup of milk, and a tablespoon of honey with some ice cubes in a blender, and enjoy a wonderful health boost.
Lunch
A lentil soup can be an excellent mid-day treat. And when you pair it with a slice or 2 of bread, it’s a delicious mix of nutrients that can help you make your way into the evening.
Dinner
When dinnertime rolls around, enjoy some turkey meatballs with spaghetti squash. You’ll need some ground turkey, an egg, and some breadcrumbs for the meatballs. Mix it all together, portion it into small balls, and bake them at 350 degrees for about 20 minutes. Serve them over spaghetti squash with your favorite sauce—it’ll taste amazing.
Day 5
Breakfast
Why not start the day with an old classic? A homemade omelet. They pair well with vegetables and cheese to start your day right.
Lunch
At your mid-day point, treat yourself to a chicken salad sandwich. It’s a simple recipe: shred some cooked chicken with some low-fat mayo and add some chopped veggies. Enjoy it on whole-grain bread for a lunch that’s tasty and satisfying.
Dinner
Finish off your Friday with a wonderful veggie burger. You’ll need:
- Cooked and mashed chickpeas
- Shredded vegetables
- A little bit of flour
- Your favorite spices to taste
Mix everything together, form into patties, and bake or grill until finished. Serve them on a whole-grain bun with your favorite toppings.
Day 6
Breakfast
Start day 6 with a refreshing yogurt parfait for breakfast. Layer Greek yogurt, your favorite granola, and various fruits like strawberries, blueberries, and bananas. This dish tastes delightful and packs a nutritional punch, providing a great source of protein and essential vitamins to kickstart your day.
Lunch
For lunch, indulge yourself with a flavorsome quinoa and black bean salad. Here’s what you’ll need:
- Cooked quinoa
- Black beans
- Diced tomatoes
- Chopped bell peppers
- Avocado
- Lime juice
Combine all the ingredients, drizzle with lime juice, season according to your preference, and mix well. This salad is tasty and rich in fiber and protein, making it a fulfilling mid-day meal.
Dinner
For dinner, let’s dive into some scrumptious grilled fish tacos. You will need:
- Fish fillets
- Corn tortillas
- Shredded lettuce or cabbage
- Diced tomatoes
- Avocado
- Lime wedges
- Your favorite salsa
Grill the fish after seasoning it to your liking, then flake it into pieces. Warm the tortillas, spread a bit of salsa, then place the grilled fish, lettuce or cabbage, tomatoes, and avocado. Serve with a lime wedge for squeezing. These tacos offer a balanced meal, teeming with proteins from the fish, fiber from the veggies, and good fats from the avocado.
Day 7
Breakfast
On the final day of the meal plan, savor a light—yet satisfying—breakfast of cottage cheese with your favorite fruit. It’s delicious, and it can be great for you. You’ll just need a bowl of cottage cheese and some fruit, then drizzle with honey for a sweet taste.
Lunch
For lunch, reward yourself with a delectable grilled veggie bowl. You’ll need:
- Mixed vegetables of your choice
- Olive oil
- Herbs and spices to taste
- Quinoa or brown rice
- Your favorite sauce or dressing
Grill the vegetables with some olive oil and spices. Prepare the quinoa or rice while you wait. Then, when everything’s ready, mix it all together and drizzle it with your favorite dressing.
Dinner
Wind down your day with a comforting dinner of baked chicken and asparagus. You’ll need to cook the chicken with some olive oil, lemon juice, and whatever spices you’d like. Preheat your oven to 375 degrees.
Drizzle the asparagus with olive oil and spices, then bake for 20-25 minutes or until the chicken is thoroughly cooked. This meal is full of protein, fiber, and more.
Healthy Senior Living
Our team at The Village at Bellevue is happy to provide older adults with what they need to stay healthy. That’s why we’re so proud of our Distinctive Dining program, where every resident in our community can enjoy freshly made meals 3 times a day.
But while diet is a crucial part of staying healthy, it’s just one piece of the puzzle. A proper community plays an important role as well! Schedule a visit with our community today and take the first step towards healthy senior living.
