Eat well for ageing: 7-day nutrient-rich menu plan for a healthier you
Our 7-day meal plan is carefully designed to help you eat well and stay healthy.
If you’d like to keep your diet on a healthy track, an excellent place to start is with a seven-day meal plan. It will help you stay organised with your shopping, reduce waste and most importantly, set you up for balanced and healthy eating all week.
This sample meal plan has been designed specifically for senior clients. It is for general purposes only, and we always recommend you speak to your General Practitioner or dietitian to discuss your specific health needs and goals.
Try out our senior-friendly 7-day meal plan:
Monday (Day 1)
- Breakfast: Easy overnight oats
- Snack: 4 Vita-Weats, 1 slice of cheese and 1/2 sliced tomatoes
- Lunch: Sandwich with chicken, lettuce, tomato, avocado and ricotta
- Snack: 1 piece of fruit
- Dinner: Tray-baked salmon with vegetables
Tuesday (Day 2)
- Breakfast: Easy overnight oats
- Snack: 1 carrot cut into sticks, 2 tablespoons of hummus, and 1 slice of cheese
- Lunch: Ready to make Laksa soup*
- Snack: 1 slice of grain toast and 1 banana
- Dinner: Frittata
Wednesday (Day 3)
- Breakfast: Easy overnight oats
- Snack: 2 rice cakes, sliced cucumber, and 1 slice of cheese
- Lunch: Sandwich with tuna, lettuce, and cheese
- Snack: 1 piece of fruit
- Dinner: Mixed vegetable stir-fry with chicken
Thursday (Day 4)
- Breakfast: 2 eggs your way on 2 slices of grain toast, and 1 glass of milk
- Snack: 200g of Greek yoghurt, and 1 banana
- Lunch: Sandwich with tuna, lettuce, and cheese
- Snack: 1 sliced apple, and 1 slice of cheddar cheese
- Dinner: Steak with tomato salad and cous cous
Friday (Day 5)
- Breakfast: 40g of Uncle Toby's Plus Protein, served with milk, and 1 sliced banana
- Snack: 4 Vita-Weats, 1 slice of cheese, and 1/2 sliced tomatoes
- Lunch: 2 slices of grain toast, and 1 small can of baked beans
- Snack: 200g of yoghurt, and 1 piece of fruit
- Dinner: Easy chicken curry
Saturday (Day 6)
- Breakfast: 2 slices of grain toast, 1/2 avocado, 1 sliced tomato, with 1 glass of milk
- Snack: 1 apple, and 40g of almonds
- Lunch: Ready-made pumpkin and lentil soup*, and 1 slice of toast
- Snack: 200g of yoghurt, and 1 piece of fruit
- Dinner: Slow cooked beef with rice or another meal containing protein
Sunday (Day 7)
- Breakfast: 40g of Uncle Toby's Plus Protein, served with milk, and 1 sliced banana
- Snack: 4 Vita-Weats, and 1 slice of cheese
- Lunch: Toasted sandwich with ham, cheese, and tomato (Swap ham for turkey if preferred)
- Snack: Sliced fruit of your choice, and a handful of cherry tomatoes
- Dinner: Egg and vegetables cook-up
* Your choice of low-fat, high protein meals from the refrigerator section of your local supermarket.
Download a copy of the 7-day Meal Plan
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Could you benefit from expert nutritional advice?
Our dietitians are trained in:
- Management of chronic health conditions.
- Nutrition for wound healing.
- Management of gut health.
- Weight management.
- Tips on how to stay hydrated.
- Prescription of nutritional supplements and therapeutic diets.
- Menu planning.
- Recipe suggestions.
Phone 1300 782 896 for more information.