Victoria Seaver, M.S., R.D.
October 10, 2017

Incorporating more plant-based foods into your diet is a great way to boost your health at all stages of life. A vegetarian diet has been shown to reduce your risk of heart disease, type 2 diabetes and even certain types of cancer, thanks to more fiber and less saturated fat. In this 1-day vegetarian plan for healthy aging, we left out the meat but included lean sources of plant-based protein (like chickpeas and tofu) and added other healthy foods for aging like calcium-rich milk and yogurt, and fiber-filled berries, popcorn and flaxseed. With the help of this simple meal plan, you'll get all the nutrients you need to stay healthy and age well.


Breakfast (437 calories)

Toast the bread and drizzle with 1 teaspoon of extra virgin olive oil.


A.M. Snack (297 calories)

  • 1 cup raspberries
  • 1 1/2 cup plain low-fat yogurt

Top raspberries with yogurt and, if desired, fresh chopped mint and lemon zest.


Lunch (494 calories)

• 1 serving Hoisin Sesame Salad with Baked Tofu topped with 2 Tbsp. sliced almonds
• 3/4 cup Mango & Kiwi with Fresh Lime Zest


P.M. Snack (183 calories)

  • 2 cups air popped popcorn seasoned with a pinch each salt and pepper.
  • 1 large banana


Dinner (613 calories)

• 1 3/4 cup Mediterranean Chickpea Quinoa Bowl
• 2 cups shredded romaine lettuce

Serve the chickpea mixture atop the shredded lettuce.

Daily Total: 2,025 calories, 75 grams protein, 1,847 grams sodium, 55 grams fiber, 1,296 mg calcium

Please Note: This meal plan is controlled for calories, protein, fiber, sodium and calcium. If you are concerned about any one nutrient in particular, speak with your health care provider about altering this meal plan to best suit your needs.