7-day Meal Plan For Elderly

Written byListonic team

Updated on Nov 22, 2024

Feeding the elderly and looking for suitable meals? Our 7-day meal plan for the elderly caters to their specific dietary needs. Discover how to create nutritious, senior-friendly meals and compile them into an easy shopping list. Let's nourish with care and respect!

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Lentils

Whole grain crackers

Whole grain toast

Whole wheat bread

Whole grain cereal

Snacks & sweets

Granola

Honey

Chopped prunes

Nuts

Vegetable sticks

Hummus

Meats

Turkey

Chicken

Chicken breast

Beef chunks

Roast pork loin

Spinach and feta stuffed chicken breast

Fish & seafood

Salmon

Cod

Tilapia

Tuna

Dairy & eggs

Greek yogurt

Yogurt

Low-fat milk

Eggs

Almond milk

Feta cheese

Fresh grocery

Bananas

Carrots

Broccoli

Spinach

Mixed greens

Sweet potato

Green beans

Asparagus

Cucumber

Sliced peaches

Mixed berries

Green peas

Spices & sauces

Cinnamon

Herbs for marinating chicken thighs

Plant based

Chickpeas

Hummus

Meal plan overview

Feeding the elderly? Our 7-day meal plan for the elderly caters to their specific dietary needs. It includes nutrient-dense, easy-to-digest meals that are both healthy and appetizing.

This plan ensures the elderly get the right nutrition they need for their well-being.

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Foods to eat

High-Fiber Foods: Whole grains, fruits, and vegetables to aid digestion and prevent constipation.
Lean Proteins: Chicken, fish, eggs, and legumes for muscle maintenance and repair.
Calcium-Rich Foods: Dairy products, fortified plant milks, and leafy greens to support bone health.
Healthy Fats: Avocados, olive oil, and nuts for heart health and cognitive function.
B12-Rich Foods: Fortified cereals, lean meats, and fish to compensate for changes in absorption with age.
Hydration: Water, herbal teas, and soups to maintain hydration, which is crucial for overall health.
Soft Foods: For those with dental issues, foods that are easy to chew and swallow.

✅Tip

Prioritize protein intake to maintain muscle mass and strength, which is crucial for aging adults.

Foods not to eat

High-Sodium Foods: Processed meats, canned soups, and salty snacks can increase blood pressure and fluid retention.
Raw or Undercooked Foods: Pose a higher risk of foodborne illness, which older adults are more susceptible to.
Excessive Sweets and Sugary Foods: Can impact blood sugar levels and overall health.
Alcohol: Can interact with medications and affect cognitive and motor functions.
High-Fat Foods: Particularly trans and saturated fats, which can impact heart health.
Caffeine: Can interfere with sleep and may exacerbate issues like high blood pressure.
Hard or Crunchy Foods: Can be difficult to chew for those with dental problems.

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Main benefits

The 7-Day Meal Plan For Elderly is tailored to address the nutritional needs of older individuals. This plan emphasizes nutrient-dense foods rich in vitamins, minerals, and protein to support aging bodies. Adequate hydration and a variety of food options contribute to overall well-being and may help address specific nutritional concerns common in the elderly population.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget this meal plan for the elderly, focus on buying staples like oatmeal, brown rice, and lentils in bulk. Choose seasonal fruits and vegetables to save costs and ensure freshness. Opt for frozen berries and mixed vegetables for affordability and longevity. Buy larger cuts of meat and poultry to cook and divide for multiple meals. Use versatile ingredients in various dishes to minimize waste. Consider store brands for basics like almond milk, yogurt, and whole grain bread. Plan meals to use perishables efficiently and creatively incorporate leftovers. Buying in bulk and choosing economical protein sources like eggs, chickpeas, and canned tuna can also help manage costs.

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Extra tips

Elderly individuals can benefit from these easy-to-digest, nutritious snacks:

Applesauce
Pudding or yogurt
Cheese slices with soft whole grain bread
Mashed sweet potatoes
Rice pudding
Soft-boiled eggs
Cottage cheese with soft fruits

For the elderly, hydration and specific nutritional needs are key. Water is vital for hydration and maintaining bodily functions. Milk or calcium-fortified plant milks provide essential calcium for bone health. Herbal teas, like ginger or peppermint, aid digestion and can be calming. Fresh fruit juices offer vitamins, but should be consumed in moderation. Warm broths can be both hydrating and comforting.

Nutritional needs for the elderly focus on preventing muscle loss and supporting cognitive function. Protein intake from sources like lean meats, eggs, and legumes is critical. Calcium and vitamin D are vital for bone health, available in dairy products and fortified foods. Foods rich in omega-3 fatty acids, such as fish, can aid cognitive function. Regular hydration and fiber intake are also important to promote overall health.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced peaches, almonds, and a dollop of Greek yogurt
Lunch:Turkey and vegetable sandwich on whole grain bread with a side of vegetable soup
Dinner:Baked chicken breast with mashed sweet potatoes and steamed green beans
Calories🔥: 1800
Fat💧: 55g
Carbs🌾: 180g
Protein🥩: 90g

Day 2

Breakfast:Scrambled eggs with spinach and whole grain toast, accompanied by a cup of herbal tea
Lunch:Grilled salmon salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette
Dinner:Vegetable stir-fry with tofu and brown rice
Calories🔥: 1700
Fat💧: 60g
Carbs🌾: 165g
Protein🥩: 85g

Day 3

Breakfast:Whole grain cereal with low-fat milk, banana slices, and a handful of walnuts
Lunch:Chicken and vegetable soup with a whole grain roll
Dinner:Baked cod with quinoa and roasted Brussels sprouts
Calories🔥: 1750
Fat💧: 58g
Carbs🌾: 170g
Protein🥩: 88g

Day 4

Breakfast:Yogurt parfait with granola, berries, and a drizzle of honey
Lunch:Lentil and vegetable curry with brown rice
Dinner:Roasted turkey with sweet potato mash and steamed broccoli
Calories🔥: 1800
Fat💧: 55g
Carbs🌾: 175g
Protein🥩: 95g

Day 5

Breakfast:Whole grain toast with avocado and poached eggs, served with a cup of decaffeinated tea
Lunch:Quinoa and black bean salad with diced tomatoes, corn, and a light dressing
Dinner:Grilled chicken with brown rice and sautéed spinach
Calories🔥: 1750
Fat💧: 60g
Carbs🌾: 165g
Protein🥩: 90g

Day 6

Breakfast:Cottage cheese with pineapple chunks and a sprinkle of sunflower seeds
Lunch:Vegetable and barley soup with a side of whole grain crackers
Dinner:Grilled vegetable and chickpea wrap with whole wheat tortilla
Calories🔥: 1700
Fat💧: 58g
Carbs🌾: 175g
Protein🥩: 85g

Day 7

Breakfast:Blueberry and banana smoothie with low-fat yogurt and a handful of almonds
Lunch:Tuna salad with mixed greens, cherry tomatoes, and a light vinaigrette
Dinner:Baked chicken thighs with quinoa and roasted asparagus
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 170g
Protein🥩: 90g

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Want to learn more?

Increasing senior citizen participation in a community-based nutritious meal program

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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