Nordic meal plan for elderly

Written byListonic team

Updated on Nov 27, 2024

Nourish yourself with the hearty flavors of Scandinavia with our Nordic meal plan for elderly. This plan focuses on providing balanced and easy-to-prepare meals that cater to the nutritional needs of older adults. Enjoy the simple, yet rich, Nordic cuisine tailored for a healthy lifestyle.

Meal plan grocery list

Dry goods

Millet

Oats

Sweet potatoes

Lentils

Chickpeas

Meats

Chicken breast

Turkey breast

Fish & seafood

Herring

Cod

Dairy & eggs

Goat cheese

Kefir

Eggs

Plain yogurt

Cottage cheese

Beverages

Almond milk

Spices & sauces

Dill

Olive oil

Fresh grocery

Carrots

Spinach

Green peas

Zucchini

Blueberries

Raspberries

Apples

Pears

Plums

Bananas

Kiwi

Cauliflower

Broccoli

Beets

Onions

Bakery

Whole grain bread

Meal plan overview

Support your nutritional needs with the Nordic meal plan for elderly. This plan focuses on easy-to-prepare, balanced meals for older adults. Enjoy the simple, rich traditions of Nordic cuisine.

Designed with the elderly in mind, this meal plan offers nourishing and tasty dishes. Enjoy meals that are both satisfying and easy to make. Maintain a healthy lifestyle with Nordic-inspired food.

Nordic meal plan for elderly exemplary product

Foods to eat

Root Vegetables: Opt for easy-to-prepare options like carrots, potatoes, and parsnips.
Whole Grains: Include fiber-rich grains like barley, rye, and oats.
Lean Proteins: Choose fish and poultry for a balanced diet.
Leafy Greens: Add spinach, kale, and cabbage for vital nutrients.
Berries: Incorporate blueberries, raspberries, and lingonberries for antioxidants.
Dairy: Use milk, cheese, and yogurt for calcium and vitamin D.

✅Tip

Opt for softer, cooked vegetables like carrots and squash, which are easier to chew and digest, while still providing essential nutrients.

Foods not to eat

Processed Foods: Avoid highly processed snacks and ready meals.
Refined Grains: Steer clear of white bread, white rice, and other refined grains.
High-Sugar Foods: Limit sweets, sugary drinks, and desserts.
High-Sodium Foods: Reduce intake of salty snacks and processed meats.
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
Fried Foods: Skip fried and greasy foods to support heart health.

Join 20M+ smart shoppers worldwide

Main benefits

The Nordic meal plan for elderly focuses on nutrient-dense foods that support overall health and well-being. It includes easy-to-digest ingredients, reducing digestive discomfort. The emphasis on calcium-rich foods helps maintain bone health. Simple and flavorful meals make it easier to maintain a healthy diet.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 4%

Other: 1%

How to budget on this meal plan

Prioritize affordable, nutrient-dense foods like whole grains, legumes, and seasonal vegetables. Cooking in bulk and freezing smaller portions can make meals more manageable and cost-effective. Look for sales and discounts on staple items, and consider growing a small garden for fresh herbs and vegetables. Utilize community resources like senior discounts at local markets.

Download the grocery list for FREE

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

Extra tips

These snacks are ideal for the elderly:

Soft fruit like banana slices
Yogurt with honey and soft berries
Mashed avocado on whole grain toast
Applesauce with cinnamon
Oatmeal with soft fruits
Steamed carrots with a light dressing
Nut butter on whole grain crackers

For the elderly, focus on hydration with water and herbal teas. Warm beverages like chamomile or ginger tea can be soothing. Milk or fortified plant-based milks provide calcium and vitamin D. Avoid sugary drinks and opt for light vegetable broths for additional nutrients.

Focus on calcium-rich foods like leafy greens and fortified plant-based milks. Add foods rich in vitamin D, such as mushrooms exposed to sunlight. Include berries for antioxidants. Use whole grains like oats and barley for fiber. Incorporate nuts and seeds for healthy fats and added protein.

Meal plan suggestion

Day 1

Breakfast:Whole grain bread with goat cheese and pears
Lunch:Chicken breast with spinach and carrots
Dinner:Baked cod with sweet potatoes and green peas
Snack:Kefir with blueberries
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 220g
Protein🥩: 90g

Day 2

Breakfast:Almond milk smoothie with apples and millet
Lunch:Turkey breast with zucchini and lentils
Dinner:Herring with broccoli and beets
Snack:Cottage cheese with raspberries
Calories🔥: 1850
Fat💧: 62g
Carbs🌾: 230g
Protein🥩: 92g

Day 3

Breakfast:Oats with bananas and plain yogurt
Lunch:Chicken breast with carrots and green peas
Dinner:Baked cod with sweet potatoes and spinach
Snack:Kefir with kiwi
Calories🔥: 1750
Fat💧: 58g
Carbs🌾: 210g
Protein🥩: 88g

Day 4

Breakfast:Whole grain bread with goat cheese and apples
Lunch:Turkey breast with zucchini and lentils
Dinner:Herring with cauliflower and beets
Snack:Cottage cheese with plums
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 220g
Protein🥩: 90g

Day 5

Breakfast:Almond milk smoothie with blueberries and oats
Lunch:Chicken breast with spinach and sweet potatoes
Dinner:Baked cod with green peas and beets
Snack:Kefir with pears
Calories🔥: 1850
Fat💧: 62g
Carbs🌾: 230g
Protein🥩: 92g

Day 6

Breakfast:Whole grain bread with goat cheese and bananas
Lunch:Turkey breast with zucchini and chickpeas
Dinner:Herring with broccoli and carrots
Snack:Cottage cheese with blueberries
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 220g
Protein🥩: 90g

Day 7

Breakfast:Almond milk smoothie with raspberries and millet
Lunch:Chicken breast with spinach and sweet potatoes
Dinner:Baked cod with green peas and beets
Snack:Kefir with apples
Calories🔥: 1850
Fat💧: 62g
Carbs🌾: 230g
Protein🥩: 92g

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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!