7-Day No-Sugar, High-Protein Meal Plan for Healthy Aging

Day 1

Breakfast (341 Calories)

●      1 serving Oatmeal with Fruit & Nuts

Morning Snack (351 Calories)

●      1 cup Greek yogurt, plain

●      ½ cup raspberries

●      3 tablespoons chia seeds

Lunch (474 calories)

●      1 serving Chicken Pesto Panini

Afternoon Snack (193 Calories)

●      1 serving Apple with Cinnamon Almond Butter

Dinner (447 Calories)

●      1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily totals: 1,806 calories, 75 g fat, 132 g protein, 159 g carbohydrates, 38 g fiber, 1,610 mg sodium

To make it 1,500 calories: Omit Greek yogurt and chia seeds from morning snack

To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack

Day 2

Breakfast (379 Calories)

●      1 serving Make-Ahead Spinach & Black Bean Burritos

Morning Snack (230 Calories)

●      1 serving Creamy Strawberry Smoothie

●      1 serving Homemade Protein Powder, added to smoothie

Lunch (466 calories)

●      1 serving Easy Salmon Cakes with Arugula Salad

●      ½ cup blueberries

Afternoon Snack (195 Calories)

●      1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (538 Calories)

●      1 serving One-Pan Chicken Parmesan Pasta

Daily totals: 1,807 calories, 72 g fat, 123 g protein, 155 g carbohydrates, 30 g fiber, 2,158 mg sodium

To make it 1,500 calories: Omit Homemade Protein Powder from morning snack and omit afternoon snack

To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack

Day 3

Breakfast (379 Calories)

●      1 serving Make-Ahead Spinach & Black Bean Burritos

Morning Snack (230 Calories)

●      1 serving Creamy Strawberry Smoothie

●      1 serving Homemade Protein Powder, added to smoothie

Lunch (525 calories)

●      1 serving Easy Salmon Cakes with Arugula Salad

●      1 pear

Afternoon Snack (195 Calories)

●      1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (496 Calories)

●      1 serving Mushroom-Swiss Turkey Burgers

●      1 serving Lemon-Parmesan Crispy Smashed Potatoes

Daily totals: 1,825 calories, 81 g fat, 119 g protein, 146 g carbohydrates, 32 g fiber, 2,251 mg sodium

To make it 1,500 calories: Omit morning snack and omit pear from lunch

To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack

Day 4

Breakfast (379 Calories)

●      1 serving Make-Ahead Spinach & Black Bean Burritos

Morning Snack (230 Calories)

●      1 serving Creamy Strawberry Smoothie

●      1 serving Homemade Protein Powder, added to smoothie

Lunch (525 calories)

●      1 serving Easy Salmon Cakes with Arugula Salad

●      1 pear

Afternoon Snack (195 Calories)

●      1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (491 Calories)

●      1 serving Roasted Veggies with Halloumi & Chickpeas

Daily totals: 1,820 calories, 89 g fat, 103 g protein, 143 g carbohydrates, 34 g fiber, 2,052 mg sodium

To make it 1,500 calories: Omit morning snack and omit pear from lunch

To make it 2,000 calories: Add Apple with Cinnamon Almond Butter as an evening snack

Day 5

Breakfast (379 Calories)

●      1 serving Make-Ahead Spinach & Black Bean Burritos

Morning Snack (230 Calories)

●      1 serving Creamy Strawberry Smoothie

●      1 serving Homemade Protein Powder, added to smoothie

Lunch (617 calories)

●      1 serving Easy Salmon Cakes with Arugula Salad

●      1 serving Apple with Cinnamon Almond Butter

Afternoon Snack (195 Calories)

●      1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (403 Calories)

●      1 serving Creamy Lemon Pasta with Shrimp

Daily totals: 1,824 calories, 78 g fat, 113 g protein, 161 g carbohydrates, 32 g fiber, 1,990 mg sodium

To make it 1,500 calories: Omit Homemade Protein Powder from morning snack and omit Apple with Cinnamon Almond Butter from lunch

To make it 2,000 calories: Add 1 cup plain Greek yogurt and ½ cup raspberries as an evening snack

Day 6

Breakfast (453 Calories)

●      1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs

Morning Snack (300 Calories)

●      1 cup Greek yogurt, plain

●      ½ cup raspberries

●      2 tablespoons chia seeds

Lunch (416 calories)

●      1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

Afternoon Snack (95 Calories)

●      1 medium apple

Dinner (561 Calories)

●      1 serving Pan-Seared Cod with Radish & Lentil Salad

Daily totals: 1,824 calories, 86 g fat, 98 g protein, 139 g carbohydrates, 39 g fiber, 991 mg sodium

To make it 1,500 calories: Omit morning snack

To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack

Day 7

Breakfast (439 Calories)

●      1 serving Avocado Toast with Burrata

Morning Snack (351 Calories)

●      1 cup Greek yogurt, plain

●      ½ cup raspberries

●      3 tablespoons chia seeds

Lunch (416 calories)

●      1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

Afternoon Snack (193 Calories)

●      1 serving Apple with Cinnamon Almond Butter

Dinner (415 Calories)

●      1 serving Adobo Chicken & Kale Enchiladas

Daily totals: 1,814 calories, 90 g fat, 101 g protein, 175 g carbohydrates, 51 g fiber, 960 mg sodium

To make it 1,500 calories: Omit Greek yogurt and chia seeds from morning snack

To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack

How Protein Benefits Healthy Aging

Protein plays a central role in healthy aging by providing the building blocks (amino acids) needed to repair, build and maintain muscle tissue. As we get older, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. This gradual decline can result in decreased mobility and a higher risk of falls and fractures. Therefore, older adults often need more protein—coupled with resistance training—to increase and preserve muscle mass and strength. As such, older adults should aim to consume 1.0 to 1.6 grams of protein per kilogram of body weight each day. Eating more protein also supports bone density and immune function, nutrient transport and hormone production. Prioritizing protein in each meal and snack can help support mobility, independence and increase your overall health later in life.