3 days ago
30 Day High-Protein, High-Fiber Meal Plan for Healthy Aging, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDThis 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
Each day provides at least 85 grams of protein and 30 grams of fiber—two nutrients that promote satiety and support healthy aging.
This plan prioritizes nutrient-rich foods, like chia seeds, berries, dark leafy greens and healthy fats to help you feel your best as you journey to healthy aging involves a little bit of luck and some strategic nutrition and lifestyle habits to help you feel your best as the years go on. In this 30-day high-protein, high-fiber meal plan for healthy aging, we map out a month of meals and snacks tailored to help support you on this journey. Each day includes at least 85 grams of protein, which can help promote a healthy immune system, preserve muscle mass and prevent or delay age-related muscle loss. You'll also find at least 30 grams of fiber per day. Found in foods like legumes, whole-grains, fruits and vegetables, adequate fiber intake in older adults is linked to reduced insulin resistance, improved metabolic health and a lower incidence of 'inflammaging,' or the phenomenon of increased chronic inflammation often present in older adults. With three different calorie levels to choose from and meal-prep tips throughout, this healthy aging meal plan can work for most people. Follow along - your future-self will thank you.
Meal-Prep Tips:
Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on days 2 through 5.
Prepare Buffalo Chicken Bowl to have for lunch on days 2 through 5.
Make Key Lime Pie Energy Balls to have as a snack throughout the week.
1 serving Creamy Blueberry-Peach Chia Seed Smoothie
1 serving Key Lime Pie Energy Balls
1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
1 serving Everything Bagel Cottage Cheese Snack Jar
1 serving Salmon & Avocado Salad
½ cup low-fat plain strained (Greek-style) yogurt
½ cup pineapple
Daily Totals: 1,799 calories, 79g fat, 96g protein, 177g carbohydrate, 36g fiber, 1,427mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 medium apple to lunch and a 1-oz. slice whole-wheat baguette to dinner.
1 serving High-Protein Mango & Tahini Overnight Oats
1 serving Key Lime Pie Energy Balls
1 serving Buffalo Chicken Bowl
1 serving Everything Bagel Cottage Cheese Snack Jar
1 serving Spicy Chicken & Cabbage Stir Fry
½ cup raspberries
Daily Totals: 1,816 calories, 72g fat, 105g protein, 184g carbohydrate, 31g fiber, 1,599mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving High-Protein Mango & Tahini Overnight Oats
1 serving Key Lime Pie Energy Balls
1 serving Buffalo Chicken Bowl
⅓ cup low-fat plain strained (Greek-style) yogurt
1 serving No-Added-Sugar Chia Seed Jam
1 serving Crispy Sheet-Pan Black Bean Tacos
Daily Totals: 1,801 calories, 77g fat, 85g protein, 203g carbohydrate, 37g fiber, 1,462mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
1 serving High-Protein Mango & Tahini Overnight Oats
1 serving Key Lime Pie Energy Balls
1 serving Buffalo Chicken Bowl
½ cup low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Lemon Shrimp & Orzo Salad
Daily Totals: 1,779 calories, 75g fat, 96g protein, 190g carbohydrate, 30g fiber, 1,336mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving High-Protein Mango & Tahini Overnight Oats
1 serving Key Lime Pie Energy Balls
1 serving Buffalo Chicken Bowl
½ cup low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Classic Sesame Noodles with Chicken
Daily Totals: 1,775 calories, 76g fat, 91g protein, 193g carbohydrate, 30g fiber, 1,252mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving High-Protein Cottage Cheese Bowl
1 serving Key Lime Pie Energy Balls
1 serving No-Cook Black Bean Taco Bowls
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blackberries
2 Tbsp. sliced almonds
1 serving Brothy Lemon-Garlic Beans
Daily Totals: 1,813 calories, 81g fat, 89g protein, 192g carbohydrate, 36g fiber, 1,794mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Egg, Tomato & Feta Breakfast Pita
1 serving Key Lime Pie Energy Balls
1 serving No-Cook Black Bean Taco Bowls
1 serving Cottage Cheese-Berry Bowl
1 serving Chicken Chorba
Daily Totals: 1,793 calories, 74g fat, 85g protein, 208g carbohydrate, 30g fiber, 1,665mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Meal-Prep Tips:
Make Easy Loaded Baked Omelet Muffins to have for breakfast on days 9 through 14.
Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 9 through 12.
Make a double batch of Lemon-Raspberry Frozen Yogurt Bites to have as a snack throughout the week.
1 serving High-Protein Cottage Cheese Bowl
1 serving No-Sugar-Added Cherry Crumble
1 serving Chopped Power Salad with Chicken
1 large pear
1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables
⅓ cup raspberries
Daily Totals: 1,818 calories, 88g fat, 117g protein, 147g carbohydrate, 30g fiber, 2,040mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Lemon-Raspberry Frozen Yogurt Bites
1 serving Sheet-Pan Chicken Fajita Bowls
1 serving Jason Mraz's Guacamole
Daily Totals: 1,804 calories, 75g fat, 131g protein, 159g carbohydrate, 36g fiber, 2,017mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories:
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 serving Cottage Cheese-Berry Bowl
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Lemon-Raspberry Frozen Yogurt Bites
1 serving Creamy Pesto Beans
Daily Totals: 1,808 calories, 77g fat, 114g protein, 165g carbohydrate, 31g fiber, 1,937mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories:
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Tzatziki Cucumber Slices
1 serving Spicy Shrimp, Vegetable & Couscous Bowls
1 cup blackberries
Daily Totals: 1,780 calories, 75g fat, 110g protein, 177g carbohydrate, 30g fiber, 1,546mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 medium pear
½ cup low-fat plain kefir
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Lemon-Raspberry Frozen Yogurt Bites
1 serving Chicken & Broccoli Curry with Turmeric Brown Rice
Daily Totals: 1,796 calories, 61g fat, 109g protein, 207g carbohydrate, 31g fiber, 2,128mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 serving White Bean-Stuffed Mini Bell Peppers
1 serving Cucumber-Salmon Salad Sandwich
1 clementine
¼ cup dry-roasted unsalted almonds
½ cup raspberries
1 serving Roasted Veggies with Halloumi & Chickpeas
Daily Totals: 1,809 calories, 97g fat, 104g protein, 141g carbohydrate, 31g fiber, 1,986mg sodium.
Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Easy Loaded Baked Omelet Muffins
1 serving Watermelon-Peach Smoothie
1 medium apple
1 serving Cucumber-Salmon Salad Sandwich
1 clementine
1 serving Lemon-Raspberry Frozen Yogurt Bites
1 serving Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce
Daily Totals: 1,779 calories, 69g fat, 109g protein, 188g carbohydrate, 31g fiber, 2,217mg sodium.
Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack.
Meal-Prep Tips:
Make Strawberry Chia Pudding to have for breakfast on days 16 through 19.
Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on days 16 through 19.
Make Fig Newton–Inspired Energy Balls to have as a snack throughout the week.
1 serving No-Added-Sugar Mango Lassi Smoothie
1 serving Fig Newton–Inspired Energy Balls
1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blackberries
1 Tbsp. sliced almonds
1 serving Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad
Daily Totals: 1,812 calories, 81g fat, 103g protein, 184g carbohydrate, 30g fiber, 1,340mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving Strawberry Chia Pudding
1 serving Fig Newton–Inspired Energy Balls
1 serving Spicy Slaw Bowls with Shrimp & Edamame
1 serving Everything Bagel Cottage Cheese Snack Jar
1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
1 cup low-fat plain kefir
Daily Totals: 1,811 calories, 77g fat, 94g protein, 192g carbohydrate, 46g fiber, 1,767mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Strawberry Chia Pudding
1 serving Fig Newton–Inspired Energy Balls
1 serving Spicy Slaw Bowls with Shrimp & Edamame
1 serving Everything Bagel Cottage Cheese Snack Jar
1 serving Fajita-Stuffed Portobello Mushrooms
¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,820 calories, 95g fat, 91g protein, 161g carbohydrate, 51g fiber, 1,268mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and change evening snack to 1 medium apple.
1 serving Strawberry Chia Pudding
1 serving Fig Newton–Inspired Energy Balls
1 serving Spicy Slaw Bowls with Shrimp & Edamame
1 clementine
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Za'atar-Roasted Chicken Tenders & Vegetables with Couscous
Daily Totals: 1,791 calories, 82g fat, 90g protein, 193g carbohydrate, 50g fiber, 1,240mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving Strawberry Chia Pudding
¾ cup low-fat plain kefir
1 serving Fig Newton–Inspired Energy Balls
1 serving Spicy Slaw Bowls with Shrimp & Edamame
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving High-Protein Enchilada Skillet
Meal-Prep Tip: Reserve two servings High-Protein Enchilada Skillet to have for lunch on days 20 & 21.
Daily Totals: 1,804 calories, 92g fat, 85g protein, 179g carbohydrate, 44g fiber, 1,397mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving No-Added-Sugar Mango Lassi Smoothie
1 serving Fig Newton–Inspired Energy Balls
1 serving High-Protein Enchilada Skillet
¾ cup low-fat plain strained (Greek-style) yogurt
⅔ cup raspberries
1 serving Meatballs with Lemon-Garlic Orzo
Daily Totals: 1,809 calories, 88g fat, 93g protein, 177g carbohydrate, 31g fiber, 1,758mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Increase to 1 cup yogurt and add ¼ cup sliced almonds at the P.M. snack.
1 serving Egg, Tomato & Feta Breakfast Pita
1 serving Fig Newton–Inspired Energy Balls
1 serving High-Protein Enchilada Skillet
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Slow-Cooker Chipotle Chicken Tacos with Avocado Crema
1 serving White Bean-Stuffed Mini Bell Peppers
Daily Totals: 1,813 calories, 71g fat, 92g protein, 218g carbohydrate, 38g fiber, 2,217mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Meal-Prep Tips:
Make Pumpkin-Date Overnight Oats to have for breakfast on days 23 through 26.
Prepare Shredded Wheat with Raisins & Walnuts to have for breakfast later this month.
Make 1 serving Meal-Prep Chili-Lime Chicken Bowls to have for lunch on days 23 through 26.
Make Baked Banana-Nut Oatmeal Cups to have as a snack throughout the rest of the month. Store in the freezer to maintain freshness.
1 serving Creamy Blueberry-Peach Chia Seed Smoothie
1 serving Baked Banana-Nut Oatmeal Cups
1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad
1 cup low-fat plain kefir
Daily Totals: 1,795 calories, 90g fat, 90g protein, 173g carbohydrate, 38g fiber, 1,488mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Pumpkin-Date Overnight Oats
1 cup low-fat plain kefir
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Meal-Prep Chili-Lime Chicken Bowls
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Spiced Couscous-Stuffed Peppers
1 medium apple
Daily Totals: 1,817 calories, 77g fat, 85g protein, 221g carbohydrates, 40g fiber, 1,725mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
1 serving Pumpkin-Date Overnight Oats
1 cup low-fat plain kefir
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Meal-Prep Chili-Lime Chicken Bowls
1 medium apple
1 ½ Tbsp. natural peanut butter
1 serving Easy Grilled Shrimp with Cilantro Salsa Verde
1 serving Summer Grilled Vegetables
Daily Totals: 1,814 calories, 80g fat, 93g protein, 194g carbohydrate, 37g fiber, 2,053mg sodium.
Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving Pumpkin-Date Overnight Oats
1 cup low-fat plain kefir
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Meal-Prep Chili-Lime Chicken Bowls
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Loaded Chickpea-Stuffed Sweet Potatoes
Daily Totals: 1,789 calories, 70g fat, 85g protein, 217g carbohydrate, 37g fiber, 1,749mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
1 serving Pumpkin-Date Overnight Oats
¾ cup low-fat plain kefir
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Meal-Prep Chili-Lime Chicken Bowls
1 serving No-Sugar-Added Cherry Crumble
1 serving Slow-Cooker Chile-Orange Chicken Tacos
1 serving Cilantro-Lime Brown Rice
Meal-Prep Tip: Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch for the rest of the month.
Daily Totals: 1,806 calories, 60g fat, 89g protein, 237g carbohydrate, 36g fiber, 1,678mg sodium.
Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving Shredded Wheat with Raisins & Walnuts
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 medium apple
1 serving High-Protein Caprese Chickpea Salad
Daily Totals: 1,805 calories, 88g fat, 86g protein, 185g carbohydrate, 37g fiber, 1,411mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack.
1 serving Shredded Wheat with Raisins & Walnuts
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
¼ cup blueberries
1 serving Salmon Salad with Crispy White Beans
Daily Totals: 1,820 calories, 95g fat, 95g protein, 157g carbohydrate, 31g fiber, 1,433mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 medium apple.
1 serving Shredded Wheat with Raisins & Walnuts
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 medium apple
1 serving Lemon-Tahini Couscous with Chicken & Vegetables
Daily Totals: 1,799 calories, 81g fat, 100g protein, 183g carbohydrate, 32g fiber, 1,384mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.
1 serving Shredded Wheat with Raisins & Walnuts
1 serving Baked Banana-Nut Oatmeal Cups
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 serving Everything Bagel Cottage Cheese Snack Jar
1 serving Sheet-Pan Shrimp Fajitas
1 serving Pineapple & Cucumber Salad
Daily Totals: 1,805 calories, 78g fat, 104g protein, 181g carbohydrate, 32g fiber, 1,838mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Is it OK to mix and match meals if there is one I do not like?
Definitely! Meal plans are meant to be enjoyed and it's not necessary that they be followed exactly. If there's a meal you don't like, feel free to repeat a meal in this plan or browse some of our other high-protein and high-fiber recipes for additional inspiration.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast ranges from 359 to 584 calories while lunches range from 363 to 583 calories. Each recipe was chosen with protein and fiber in mind, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber, sodium or other nutrients, you may want to choose a replacement meal with a similar nutrition profile or plan to adjust a snack or two.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
What is inflammaging?
Inflammaging is the term coined to describe the chronic inflammatory state that often occurs as part of the aging process. Inflammaging is linked to an increased risk of developing chronic conditions like heart disease, type 2 diabetes and arthritis.
There are several nutrition and lifestyle strategies that can help promote healthy aging:
Follow the Mediterranean Diet: Research shows that following the Mediterranean diet can increase life-span, promote healthy aging, lower markers of chronic inflammation and reduce the risk of age-related chronic diseases. While not specifically a Mediterranean diet plan, this 30-day routine follows the principles of the Mediterranean diet by prioritizing a wide-variety of plant-based proteins, healthy fats, fish, whole grains, fruits and vegetables. It limits refined grains and excess added sugar.
Focus on Fiber: Fiber is an important nutrient with many health benefits. Fiber can help you feel fuller for longer, promote weight loss, improve blood sugar, lower cholesterol and promote gut health. Fiber has benefits for healthy aging, too. Research links a high-fiber diet with a lower incidence of age-relation inflammation and a reduced risk of developing metabolic diseases, like heart disease and type 2 diabetes. A different cohort study found that middle-aged women who ate high fiber diets were more likely to experience healthy aging at follow-up, about 20 years later.
Prioritize Protein: Like fiber, adequate protein intake in middle-age is associated with increased likelihood of healthy aging. A high intake of plant-based protein in middle-age from foods like beans and legumes, had a particularly strong link to strong physical function and good mental status in older adults at follow-up. For older adults, aiming for a higher protein intake of 1 to 1.2 grams of protein per kilogram of body weight instead of the more standard 0.8 grams of protein per kilogram body weight, can help preserve muscle mass and delay age-related muscle loss, also called sarcopenia.1 Preserving muscle mass is essential to support healthy aging as it can prevent falls and help preserve independence and dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
