1-Day Vegetarian Healthy Aging Meal Plan: 2,000
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)
- 1 1/4 cupOvernight Oatmeal
- 1 cup blueberries
- 1 slice whole wheat bread
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)
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.