Meal Plan For Diet


The meal plan for diet is designed to help you lose weight fast. It has a lot of healthy, delicious and nutritious food options. This meal plan offers you 1,200 calories per day that means you will be able to burn fat quick. One of the best diet tip is to meal plan. Meal planning is easier than you think once you make some key changes to save time and money. This meal plan will work best if you follow it every week.

Table of Contents

5 Tips for Seniors Creating Healthy Meal Plans

Key Takeaways

  • Older adults have special dietary requirements, so be sure to talk to your doctor about healthy eating guidelines.
  • Tap into ready inspiration to begin creating nutritious and enticing meals that make healthy eating at home a delight.
  • Following a 7- or 5-day healthy meal plan can free up time for leisure activities and stretch your food budget and SNAP benefits.

You may nourish your mind, body, and spirit by following a balanced diet meal plan at home. It can also keep your money account looking better. You may start eating scrumptious, healthy meals right away with a little forethought and some inspiration.

Here are 5 suggestions to help you make nutritious meal plans that you and your family will appreciate.

1. Review healthy eating guidelines

Always begin with your healthcare provider, who can assist you in establishing diet and nutrition goals and benchmarks. Additionally, there are specific considerations for older persons in addition to the general dietary guidelines that apply to most age groups, such as consuming nutrient-dense meals and avoiding added sugar.

According to the Dietary Guidelines for Americans, 2020–2025 published by the U.S. Department of Agriculture (USDA), older persons should pay special attention to their protein intake because, on average, women and men aged 71 and over don’t consume enough of it. Additionally, since aging can limit the absorption of this essential mineral, some older persons may need to consume more foods fortified with Vitamin B12 or take a supplement.

2. Gather inspiration

3. Choose foods that do double-duty

You might wish to revive your sense of creativity in the kitchen while you make your healthy food plan. Look through your favorite cookbooks and online for dishes that can spice up and diversify your dinners. You may find recipes to suit every preference, ethnic custom, and cooking method. Consider food delivery services as well; many of them provide wholesome ingredients and inventive dishes.

Breakfast could consist of a bowl of bran flakes cereal with low-fat milk, blueberries, and other vitamin C-rich fruit in your healthy meal plan. Eggs over kale and sweet potato grits are another option, though. Or, overnight no-cook banana oatmeal for days when you need to go to the pickleball court quickly.

4. Always be prepared

Don’t let a missing ingredient ruin your healthy meal plan or cause you to make an impulsive dinner delivery purchase. You can stay the course and keep your meals on a tight budget by keeping your pantry, fridge, and freezer filled. The American Heart Association advises keeping these things close by:

  • “Dinner builder” items: canned or dried beans, such as kidney, pinto, black, butter and navy; canned or pouched tuna, salmon and chicken; spaghetti sauce
  • Canned vegetables: for easy side dishes and adding to soups and sauce
  • Whole grains: brown rice, oats, couscous, bulgur and quinoa; whole-grain pastas, breads and tortillas (store extra bread and tortillas in the freezer); whole-grain flour or cornmeal for baking
  • Cooking oils: non-tropical vegetable oils, such as olive, canola and corn
  • Nuts, seeds and nut butters: for stir-fries and garnishes (and satisfying snacks)
  • Broths: fat-free, low-sodium chicken, vegetable and beef—for making soups
  • Dried herbs and spices: keep a variety on hand and buy or create salt-free seasoning blends
  • Proteins: Unbreaded fish fillets, skinless chicken breasts, extra-lean or lean meats; tofu
  • Dairy products: low-fat and fat-free milk, yogurt and cheese
  • Soft margarine: made with nonhydrogenated vegetable oil and containing no trans-fat
  • Frozen vegetables and fruits: choose a wide variety (lots of colors) without salty sauces and sugary syrups

Adapt the list to your preferences, dietary restrictions, and financial situation. Also keep in mind that you can use your Supplemental Nutrition Assistance Program (SNAP) benefits to purchase these essentials. SNAP is now accepted by several supermarket delivery providers (but SNAP will not cover the delivery fee). Visit NCOA’s online digital resource to learn if you qualify for SNAP and get assistance with the food assistance benefit application.

5. Consult other healthy eating meal plans

When the time comes, check templates from reputable sources to give yourself a head start on creating your own diet plan. This can help you save time and move closer to your objective of making healthy meals at home.

Starting with whole grain cereal, fruit, and fat-free yogurt can be a typical DASH morning meal. You have a variety of sandwich options for lunch, including chicken breast, tuna salad, and barbecued beef. Zucchini lasagna, roast beef with a lightened-up version of a stuffed baked potato, with fat-free sour cream, reduced-fat cheddar cheese, and chopped scallions as toppings, might be included in a healthy supper menu. Almonds, dried apricots, graham crackers, and peanut butter are examples of common snacks.

You can profit from healthy eating by following a balanced diet meal plan, which will also provide you more time to engage in leisure activities.

A 7-Day Meal Plan for Healthy Kids

According to, children who routinely consume healthy meals have more energy, perform better in school, and are less likely to gain weight and acquire chronic conditions like Type 2 diabetes. According to the U.S. Department of Agriculture, children between the ages of two and eighteen should eat a diet high in whole grains, fresh produce, lean protein, and low-fat dairy products, with little to no high-fat, high-sugar foods and processed goods. Ask a nutritionist or the pediatrician of your child to assist you in creating a simple weekly food plan that your family will like.

Day 1

Start your day with whole-grain cereal, low- or no-fat milk, whole-wheat toast spread with nut butter, and an orange juice with calcium added. Offer a whole-wheat-baked tuna fish sandwich for lunch that has been made with low-fat mayonnaise. Apple slices, raw carrot sticks, and a glass of milk complete the meal. Dinner might consist of a bowl of veggie minestrone, a whole-grain roll, and a tomato-topped green salad. Offer low-fat cheese, whole-grain crackers, and raisins as a snack.

Day 2

For breakfast, try a bran muffin, yogurt, and sliced fresh fruit. For lunch, try a whole-wheat tortilla wrapped with thinly sliced roast beef and low-fat cream cheese. Wrap the romaine lettuce with other veggies, such as cucumbers or alfalfa sprouts, and serve it with a glass of milk and a full banana. Serve strips of stir-fried chicken breast with a variety of veggies for supper along with cooked brown rice and sliced fresh melon for dessert. As snacks, include air-popped popcorn and dry-roasted low-sodium nuts.

Day 3

Have whole-grain waffles for breakfast along with a glass of milk, orange slices, and applesauce. Plan on having a slice of whole-grain vegetable pizza with shredded low-fat cheese for lunch along with a mixed greens salad with grated carrots on top. Serve lean ground beef that has been cooked in a low-sodium marinara sauce over whole-wheat spaghetti for dinner. Provide steamed broccoli as a side dish. Rice cakes with nut butter or low-fat cottage cheese combined with fruit could be used as snacks.

Day 4

Serve milk, grapefruit, toasted whole-wheat English muffins with fruit preserves, and scrambled eggs for breakfast. Lunch options could include a whole-wheat turkey sandwich, nonfat milk and nonsodium tomato soup, and raw celery sticks. For dinner, consider baking fish and serving it with whole-wheat couscous and roasted asparagus. Dried apricots and a whole-grain bagel with low-fat cream cheese and toasted sunflower seeds or walnuts on top could be a snack option.

Day 5

Breakfast should consist of oats prepared with low- or nonfat milk. Offer the oats with a hard-boiled egg and juice after stirring in some blueberries. For lunch, tuck slices of low-fat cheese and cut veggies into a whole-wheat pita and serve it with raw vegetable sticks and hummus. Dinner should consist of a whole-wheat tortilla baked with beans and cheese, salad, and fresh cherries. Try low-sugar frozen yogurt or pretzels as snacks.

Day 6

Whole-wheat Breakfast might be French toast with fruit preserves on top, fresh pineapple, and milk, and lunch can be whole-wheat pasta shapes mixed with roasted turkey breast pieces and a low-fat Alfredo sauce. Serve steamed peas with the spaghetti dish. Dinner might consist of oven-fried fish strips, low-fat coleslaw, corn on the cob, and oven-roasted potato wedges. Snacks could include fruit smoothies or raw vegetable sticks with a low-fat bean dip.

Day 7

Start off with a cheese omelet, whole-wheat bread, and sliced kiwi for breakfast. Serve macaroni and cheese for lunch that has been made using low-fat cheese and whole-wheat pasta. Serve the pasta with fresh grapes and thinly sliced baby spinach and diced tomatoes. Dinner can be steaming green beans, mashed sweet potatoes, and roasted pork tenderloin. As a snack, provide a bran muffin and plain yogurt with fruit.

The Automatic Meal Planner

It is smart and easy to use, allowing you to save time, and offers even more possibilities.

Melinda Smith

Allergens: 10


  • BMI – 19.3
  • CPM MIFFLIN – 1787 kcal
  • WEIGHT – 55 kg
  • HEIGHT – 170 cm
  • AGE – 35
  • GOAL – 53 kg

Salad with avocado and croutons

1 x serving (386g)

 317 kcal

What do you get?

                            Ready meals for the menu

10,000 ready meals

Our chefs prepare balanced meals that you can eat without restriction so that you can save time. You’ll be able to create dietary regimens for patients more quickly than before. We’ll provide you the ability to rapidly create fully customized menus that take a variety of calorie objectives, tastes, and dietary restrictions into account.

                    Ready products

1300 ready-made products

You have complete access to a wide range of products that are based on the Institute of Food and Nutrition’s nutrition table database for food items and dishes.

                    Allergens on the meal plan

270 allergens

All ingredients used to create the recipes have been identified as containing any allergies. The menu cannot include any items to which your patients may be allergic or intolerant.

                    Allergens on the meal plan

Patient’s medical report

It is possible to record diagnosed conditions and coexisting illnesses, food allergies and intolerances, family-related genetic burdens, laboratory results, medications taken, dietary supplements taken, and culinary preferences. Information about patients is presented in a clear and contemporary manner. The report is accompanied by calculators that will save you time and allow you to focus on your present patients or find more time to find new ones.

                    Shopping list for the meal plan

Shopping list

Every happy patient should have an automatically generated shopping list. You won’t need to manually calculate how much you need to buy because we’ll do it for you. The patient will also appreciate the menu’s simplicity.

                    Share meal plan

Sharing a meal plan

The meal is simple to share at any time. Your patients have complete access to the menu, enabling them to view it from any location and on any device.

                    Individual meal plan

Personalized patient menus

The computer automatically creates balanced dinners, taking into account the desire for nutritional criteria, thanks to the vast food and product database. You can also take out unwanted dishes and replace them with new ones.

                    Food interview

Nutritional interview

You can enter your eating habits and collect the essential data about your 24-hour diet using an intuitive nutritional questionnaire.

Kitchen and home measures

To prepare meals, the patient does not require specialized kitchen scales. We built our program around common home measurements.

                    Food Browser

Search engine for dishes and products

Finding a certain meal that is adapted to a given ailment, food intolerance, time of day, preparation method, or patient’s preferences will be simpler with the aid of a rapid search for dishes and items using tags.

Nutritional regimens

In order to make work with the program easier and faster, we have prepared five exclusion-based nutrition schemes.







Easy settings

Set the percentage of calories quickly.Carbs





Create your own collections and follow the products of other users.

Meal plans usually suck.
Here are 6 better ways to transform your diet.

“Do I get a meal plan?”

This is the most common question we get from folks who are considering, or just started out in, our nutrition coaching programs.

The answer: No, we don’t do meal plans.

However, we cannot fault those who inquire.

Yes, meal planning have long been a mainstay of the nutrition and fitness industries. They are created by coaches. Clients are instructed to anticipate them.

Most of the time, meal plans don’t work.

You see, traditional meal plans are explicit prescriptions.

Eat this exact thing, in this exact amount, at this exact time.

For example, you’ll often see:

Breakfast – 7:30am
3 eggs, scrambled
1 cup vegetables
1 piece whole grain toast
1 cup coffee
1 glass water

Morning snack – 10:00am
1 protein bar
1 handful mixed nuts

Lunch – 12:30pm
4 oz chicken
2 cups salad
1 handful seeds
1 glass water

After exercise – 4:30pm
1 scoop whey protein
1/2 cup frozen fruit
1 tsp omega 3 oil
12 oz water

Dinner – 7:00pm
4 oz steak
1 cup cooked veggies
1 baked potato
1 glass water

You (or your clients/patients) might be thinking, “Good! I want a plan. I’m sick of trying to figure all this stuff out! Just tell me what to eat!”

Unfortunately, when we try to follow rigid prescriptions like this, lots can (and often does) go wrong.

For example:

Scenario 1: You just don’t stick to the plan.

No matter how enthusiastic you are, meal plans can be tough to follow.

This is normal. Life can get in the way.

  • People get busy,
  • we’re not always prepared,
  • kids get sick,
  • bosses expect you to work late,
  • it’s always someone’s birthday (or a special holiday), and
  • sometimes you just don’t feel like having a protein bar at 10am.

What’s more, even if you’ve actually paid to have someone make your plan, you might find yourself rebelling against it in subtle (or not-so-subtle) ways.

This is also normal.

Unfortunately, it means you might not get the results you hope for. For instance, a meal plan you hoped would help you lose weight could actually encourage you to gain weight instead.

Scenario 2: You follow the plan perfectly.

In fact, you follow it too well and for too long.

Most meal plans are meant to be temporary.

They are made to assist someone in achieving a specific short-term objective, such as losing a few extra pounds before a wedding, mastering blood sugar control, or losing weight for an athletic competition.

For a brief amount of time, our bodies can typically adjust to a strict eating regimen.

However, if you adhere to a rigorous diet for an extended period of time, you risk developing disordered eating habits and negative long-term health effects (mental, metabolic, hormonal, etc.).

Scenario 3: You follow the plan for a little while but it sucks.

It cannot be sustained. You don’t feel any better as a result. You are not kept sane by it.

Perhaps you observe some immediate effects (or not). You detest eating and living this way, though. Never again should you be subjected to a pointless piece of lettuce or four ounces of chicken.

Eventually, the procedure turns you off to the point that you either regress or give up. You draw the conclusion that “eating well” is bad.

And you lose your huge opportunity to discover how to create changes that are healthier, more fun, more substantial, and real.

Another reason meal plans fail.

One of the biggest (yet generally unacknowledged) problems with traditional meal plans is their focus on “nutrients”.

Real people don’t eat “nutrients”. We eat food.

We eat meals, often with other people.

We eat meals that match our cultural background and social interests.

And we rarely measure things precisely.

Sure, sometimes an explicit prescription is necessary.

For instance, professional athletes or bodybuilders (in other words, people who make money off their bodies and athletic skills) use meal plans to prepare for training and competition.

A prescribed meal for someone in that situation might look something like this:

  • 1/4 cup dry oats
  • 3 oz turkey breast
  • 1 cup steamed broccoli
  • 5 almonds
  • 1 omega-3 supplement
  • 1 cup green tea (unsweetened)

But most of us don’t need that level of surgical precision.

We don’t normally eat “ounces” of things, or refer to food by their nutrients (like “omega-3 fatty acids”).

Instead, we eat foods like:

  • hamburgers
  • tacos and burritos
  • salads
  • pasta and noodles
  • sandwiches, wraps, pitas and rotis
  • stews and curries
  • cereal and granola
  • stir-fries
  • casseroles

Bottom line: If you want to eat better, you don’t have to get weird about things.

You don’t need to weigh and measure everything, or count out your almonds.

Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach.

You just need to think about what you’re already eating, and how you could make it a little bit better.

This means fiddling and adjusting.

Making small changes and improvements to what you already normally eat and enjoy, one small step at a time.

Think about a spectrum of food quality rather than “bad” or “good” foods.

Welcome to the meal transformation game.

When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:

  • what you eat, and
  • how you eat it.

Think of this as a game.

How can you play “make this meal just a little bit better” in every situation?

In which situations is that easier or harder?

When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”?

(Hint for coaches: this is a great game to play with the people you work with.)

Let’s transform breakfast, lunch, and dinner.

Here’s how that “food spectrum” might look in daily life, with a sample day of eating.

Transforming breakfast

Stage 1

Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant.

You pick it up in the drive-thru, and wolf it down on your way to work.

This is your starting point. It’s not “bad”. It’s just no longer working for you.

You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes.

Now your game is to improve your breakfast just a little bit, starting with what you already have or do.

Stage 2

Your opening moves in the meal transformation game:

  • You might replace the croissant with a whole grain muffin.
  • Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
  • You grab a yogurt cup on your way out of the house for a bit of protein.

Naturally, you’re still rushed and busy… so you eat your breakfast with some distractions, while scrolling through emails at work.

But this is a solid start. Well done.

Stage 3

Next level of game play:

  • You switch the muffin to granola with cottage cheese or Greek yogurt.
  • You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
  • You add some colorful fruit.
  • You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.

Of course, you’re still checking out the news headlines while you eat…

No problem. We’re keeping it real.

Stage 4

Now you are seriously playing like a pro.

  • You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
  • You cleverly prepped an egg frittata with veggies in advance on your food prep day.
  • The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
  • The protein plus colorful fruit and veg have become the stars of the meal.
  • You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
  • You eat mindfully, feeling relaxed, while watching the sun rise.


Transforming lunch

Stage 1

At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous.

“Eat slowly? Who has time for that during a busy workday? Grab a burger and go!”

Another “car dashboard” meal. Another stomach ache and regret.

You decide you might want to play with this meal too.

Stage 2

To improve this meal a little bit:

  • You go to a higher-end burger place where you’re pretty sure they use real meat.
  • You get a side salad with that burger, and maybe just a few potato chips.
  • You choose a diet soda instead of regular.
  • You don’t eat in your car, but you do eat by your computer.

That’s OK. You’re progressing.

Stage 3

At this stage, you’re doing a little prep work:

  • You whipped up some burgers in advance so they are handy and ready to take to work.
  • You also grabbed some nice cheese and whole grain buns from the local market on shopping day.

For lunch, all you have to do is take your homemade burger and its fixins to work.

You still grab a diet cola from the vending machine to wash it down.

You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.

Stage 4

You’re having the burger without the bun, alongside a nice pre-prepped salad.

Instead of staying at your desk or in the office, you take a break.

You sit outside and get some fresh air while you enjoy your meal.

For a drink, water’s all you need.

Transforming dinner

Stage 1

It’s 8pm. You’ve just gotten home after an insane day at work.

All you want to do is put food into your face and zone out in front of the TV.

You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now.

Ketchup and hot dogs are as fancy as it gets.

Stage 2

Same concept, but:

  • You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
  • You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
  • You’ve whipped up your own pasta.

Work is still on your mind, and a couple drinks will take the edge off.

Stage 3

Things are getting fancy.

  • You’re upping the protein with a little more chicken.
  • You’re having a little less pasta.
  • You’ve also added a nice big salad to the mix.
  • You’ve cut the booze to 1 drink.

Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.

Stage 4

Again, we’re playing at pro level here.

With your meal planning and prep strategies, even a weeknight dinner looks good.

  • You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
  • That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
  • You’re indulging in a single glass of good wine these days, and you take time to savor it.

Meal transformation is not about reaching perfection.

If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5.

If you’re in stage 2, play with getting to stage 3.

And if you’re stage 3, heck, you can stay where you are.

You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time.

Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3.

And that’s OK.

How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now.

Over time, things can change.

Play YOUR game.

Success secret: Have a food prep ritual.

You might look at these photos and think, “How can people possibly do all that?”

One success secret: Having a food prep ritual.

The idea is simple:

Practice planning and preparing healthy food in advance.

This makes healthy eating convenient and easy.

It also makes decisions easier: You don’t have to make a choice when you’re rushed and hangry.

Your food prep ritual can include:

  • shopping (or arranging to have food delivered)
  • menu and meal planning
  • washing and chopping vegetables
  • cooking/preparing protein (e.g. cooking up some chicken breasts)
  • cooking meals in bulk (e.g. casseroles, soups, stews, chili)
  • preparing the dry ingredients for things like Super Shakes or healthy muffin mix
  • soaking grains/beans beforehand so that they’ll be ready to cook later
  • sorting foods into smaller containers or baggies
  • freezing and refrigerating food for later
  • planning healthy meals that someone else cooks (e.g. using a meal delivery service, deciding in advance what to order at a restaurant, etc.)
  • looking ahead to ensure healthy eating strategies during the next few days, especially during difficult times (e.g. a busy week, traveling, dealing with a family crisis, etc.)

Mix and match any of these to find what works for you.

Experiment with systems, skills and strategies that work for YOU and YOUR life.

The real goal of a meal plan is to stop using a meal plan.

Fit, healthy people who have a good relationship with food don’t need other people to tell them exactly what to eat at all times.

Living a fit and healthy life doesn’t require perfection, either.

If you are using a meal plan:

That’s OK.

Some people like prescription, especially if they are working towards a specific short-term goal, like cutting weight to compete in wrestling, making sure they get enough nutrients to support a healthy pregnancy, or fueling their triathlon performance.

Keep it short-lived.

Meal plans are supposed to be temporary, working towards a short-term goal.

Keep it real.

As much as possible, try to make the meal plan fit your real life, not the other way around.

If you’re a parent, a worker, a student, or anyone else living in the real world, most of your meals will fall somewhere in the stages 1 through 3 spectrum. That’s perfectly OK. Just experiment with being a little bit better, wherever you can.

Remember all goals require trade-offs.

If you want to achieve a high level of performance or exceptional body composition, understand what you are prioritizing and sacrificing.

Leave a Reply

Your email address will not be published. Required fields are marked *

TheSuperHealthyFood © Copyright 2022. All rights reserved.