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

Snacks & sweets

Whole grain crackers

Granola

Nuts

Hummus

Meats

Turkey

Salmon

Chicken

Beef chunks

Cod

Tilapia

Roast pork loin

Spinach and feta stuffed chicken breast

Dairy & eggs

Greek yogurt

Yogurt

Eggs

Low-fat milk

Feta cheese

Fish & seafood

Salmon

Cod

Tilapia

Tuna

Fresh grocery

Chopped prunes

Vegetables for soup

Broccoli

Bananas

Vegetables for stir-fry

Carrots

Spinach

Mixed greens

Sweet potato

Green beans

Cucumber

Asparagus

Avocado

Potatoes

Mixed berries

Green peas

Sliced peaches

Vegetable sticks

Fresh fruits

Bakery

Whole grain toast

Whole wheat bread

Plant based

Almond milk

Chickpeas

Spices & sauces

Cinnamon

Honey

Cranberry sauce

Herbs for marinating chicken thighs

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.

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

Ensure adequate fiber intake from fruits, vegetables, and whole grains to maintain digestive health and prevent constipation.

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.

Join 20M+ smart shoppers worldwide

Main benefits

The 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: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget the meal plan for the elderly, prioritize nutritious, easy-to-prepare foods that are also cost-effective. Buy staples like oatmeal, brown rice, and whole grain bread in bulk. Choose seasonal fruits and vegetables for better prices and nutritional value. Opt for frozen berries and mixed vegetables for convenience and savings. Use affordable protein sources like eggs, canned tuna, and chicken thighs. Cook large batches of soups and stews with economical ingredients like lentils, chickpeas, and root vegetables. Homemade sauces and dressings can be healthier and cheaper than store-bought. Limit more expensive proteins like salmon and beef to occasional meals, and consider plant-based proteins like tofu for variety and cost savings.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Snacks suitable for the elderly, focusing on nutrients and easy digestion:

Apple sauce
Rice cakes with cottage cheese
Baked apple with cinnamon
Soft boiled eggs
Mashed avocado on toast
Pudding with banana slices
Yogurt with soft fruits

For the elderly, adequate hydration with water is vital. Milk or calcium-fortified plant milks support bone health. Herbal teas offer hydration without caffeine. Small amounts of coffee can provide antioxidants and mental alertness. Finally, bone broth offers nutrients essential for joint health and overall well-being.

For the elderly, nutritional needs focus on maintaining muscle mass, bone health, and cognitive function. Protein intake is vital, with sources like lean meats, fish, and eggs providing the amino acids necessary for muscle preservation. Calcium-rich foods and those fortified with Vitamin D are essential for bone health. Adequate fiber from fruits, vegetables, and whole grains is important to support digestive health, and healthy fats from olive oil and nuts support cognitive function and heart 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💧: 65g
Carbs🌾: 160g
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🔥: 1900
Fat💧: 70g
Carbs🌾: 160g
Protein🥩: 95g

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💧: 63g
Carbs🌾: 150g
Protein🥩: 85g

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🔥: 1850
Fat💧: 68g
Carbs🌾: 155g
Protein🥩: 92g

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🔥: 1800
Fat💧: 65g
Carbs🌾: 150g
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🔥: 1750
Fat💧: 60g
Carbs🌾: 160g
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💧: 70g
Carbs🌾: 140g
Protein🥩: 95g

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!