5 Healthy Meal Plans to Help an Aging Family Member Maintain Their Weight

We try to maintain a healthy and consistent eating schedule throughout our lives. However, the aging process makes losing weight and preparing food more difficult. Your older family member might need a little assistance sticking to something that helps them maintain a healthy weight despite not being as active anymore. Meal plans for weight loss can help.

A well-balanced and beneficial meal plan is a necessity for many seniors to stay in good health. As always, it is a good idea to meet with healthcare professionals to discuss the specifics surrounding your situation. Getting professional advice is always helpful.

To get you started, here are five healthy meal plans for weight loss that address all the needs of our senior community.

1. Healthy Aging Meal Plan

Our diets play major roles in how quickly we age. Eating many processed foods can accelerate aging, while eating food with natural ingredients can slow the process. Try to steer your relative toward healthier eating habits. Luckily, food that’s good for you can also taste delicious.

Several food groups are particularly effective, including fish, berries, leafy greens, and beans. This simple meal plan to lose weight includes a plethora of healthy aging foods across five days.

Day 1

Breakfast

• Spinach egg-white omelet
• 1 cup of blackberries

Morning Snack

• 1/4 cup of dry roasted almonds

Lunch

• One serving of white bean salad

Afternoon Snack

• 1/2 cup of plain kefir

Dinner

• One serving of creamy tomato salmon skillet
• 3/4 cup of brown rice

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Day 2

Breakfast

• Blueberry, spinach, and flax seed smoothie

Morning Snack

• One medium-sized orange

Lunch

• One serving of sweet potato, kale, and chicken salad
• 1/2 cup of berries of choice

Afternoon Snack

• 1/2 cup of plain Greek yogurt
• 1/2 cup of red grapes

Dinner

• One serving of chicken and vegetable pasta with a parsley-walnut pesto

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Day 3

Breakfast

• 1 cup of low-fat plain yogurt
• 1/2 cup of blueberries
• 3 tablespoons of chopped walnuts

Morning Snack

• One large pear

Lunch

• One serving of sweet potato, kale, and chicken salad
• 1/2 cup of berries of choice

Afternoon Snack

• 1/3 cup of dry roasted almonds

Dinner

• One serving of vegan lentil stew

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Day 4

Breakfast

• Blueberry, spinach, and flaxseed smoothie
• Two, 1-ounce slices of whole-wheat toast with peanut butter

Morning Snack

• 1 cup of plain kefir

Lunch

• One serving of sweet potato, kale, and chicken salad
• 1/2 cup of berries of choice

Afternoon Snack

• One medium-sized apple

Dinner

• Vegetarian chopped power salad with creamy cilantro dressing
• Two slices of whole-wheat baguette

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Day 5

Breakfast

• 1 cup of low-fat plain yogurt
• 1/3 cup of blueberries
• 3 tablespoons of chopped walnuts

Morning Snack

• 1/2 cup of raspberries

Lunch

• One serving of sweet potato, kale, and chicken salad
• 1/2 cup of berries of choice

Afternoon Snack

• 12 dried walnut halves

Dinner

• Chicken and kale soup
• Guacamole chopped salad

If you’re wondering why a few meals appear multiple times, it’s because repeating meals helps you save time and money on ingredients. It also allows you to become an expert in preparing specific dishes. It might also encourage older adults who may not like tnew foods to try something a little different throughout the week.

From there, you may be able to branch out into giving them other new foods that are good for them. All simple meal plans for weight loss should have some amount of weekly repetition to help you develop a routine.

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2. Mediterranean Meal Plan

The Mediterranean diet has high amounts of neuro-protective foods such as healthy unsaturated fats, whole grains, and fibrous produce. These foods can improve heart health, aid in digestion, and may even boost brain function. It’s a perfect option for an older adult who may require a little guidance on their dietary needs.

Let’s get into the simple Mediterranean meal plan to lose weight.

Day 1

Breakfast

• 1 cup of non-fat plain Greek yogurt
• 1/4 cup of blackberries
• 3 tablespoons of chopped walnuts

Morning Snack

• 1/2 cup of raspberries

Lunch

• Veggie and hummus sandwich

Afternoon Snack

• One large pear

Dinner

• Greek roasted salmon with potatoes, yellow peppers, and cherry tomatoes

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Day 2

Breakfast

• 3/4 cup of cinnamon-roll oats
• One clementine

Morning Snack

• 1/2 cup of non-fat plain Greek yogurt
• 1/3 cup of berries of choice

Lunch

• Tuna and white cannellini bean salad

Afternoon Snack

• One medium orange

Dinner

• Summer shrimp salad
• One everything bagel with avocado spread

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Day 3

Breakfast

• 3/4 cup of cinnamon-roll oats
• One clementine

Morning Snack

• 1/2 cup of non-fat plain Greek yogurt

Lunch

• Tuna and white cannellini bean salad

Afternoon Snack

• One medium sliced bell pepper

Dinner

• Vegetarian spring egg casserole
• Garlic-dijon vinaigrette
• 2 cups of mixed greens

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Day 4

Breakfast

• 3/4 cup of cinnamon-roll oats
• One clementine

Morning Snack

• 1/3 cup of dry-roasted almonds

Lunch

• Tuna and white cannellini bean salad

Afternoon Snack

• 1/2 cup of non-fat plain Greek yogurt

Dinner

• Vegetarian spring egg casserole
• Garlic-dijon vinaigrette
• 2 cups of mixed greens

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Day 5

Breakfast

• 3/4 cup of cinnamon-roll oats
• One clementine

Morning Snack

• One medium-sized apple

Lunch

• Tuna and white cannellini bean salad

Afternoon Snack

• 1/2 cup of non-fat plain Greek yogurt

Dinner

• Summer shrimp salad
• One everything bagel with avocado spread

Meal plans for weight loss always benefit from high amounts of fish and greens. Fish provide a leaner protein source than beef and chicken while greens are nutrient-dense and filling.

This Mediterranean diet has the best of both worlds and is sure to give your loved one the results they want or need to see.

3. High Protein Meal Plan

A daily diet with 100+ grams of protein isn’t ideal for most seniors, but it can be great for those with high levels of physical activity. If your loved one is still active, you may want to ease them into this diet and show how it can benefit them.

This diet takes protein from a variety of sources, which means it also has a higher calorie count than the other diets on this list. However, it’s still a simple meal plan to lose weight because the caloric deficit matters in weight loss.

Day 1

Breakfast

• One hard-boiled egg
• 1/2 cup of non-fat plain Greek yogurt
• 2 slices of whole-wheat toast with peanut butter

Morning Snack

• 1/2 cup of raspberries

Lunch

• Roast beef sandwich with melted provolone cheese

Afternoon Snack

• 1/2 cup of dry-roasted almonds

Dinner

• One serving of shepherd’s pie

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Day 2

Breakfast

• 1/2 cup of plain oatmeal with raisins, cinnamon, and honey

Morning Snack

• Blueberry, spinach, and whey protein smoothie

Lunch

• Egg salad sandwich on whole-wheat bread
• Grape tomatoes
• Apricots

Afternoon Snack

• Saltine crackers with cheddar cheese

Dinner

• Slow-cooker pot roast
• Side salad

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Day 3

Breakfast

• 1/2 cup of plain oatmeal with raisins, cinnamon, and honey

Morning Snack

• 1/2 cup of non-fat plain Greek yogurt topped with granola and raspberries

Lunch

• Slow-cooker pot roast

Afternoon Snack

• Saltine crackers with cheddar cheese

Dinner

• Shrimp penne pasta
• Side salad

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Day 4

Breakfast

• One hard-boiled egg
• 1/2 cup of non-fat plain Greek yogurt
• 2 slices of whole-wheat toast with peanut butter

Morning Snack

• 1/2 cup of raspberries

Lunch

• Roast beef sandwich with melted provolone cheese

Afternoon Snack

• 1/2 cup of dry-roasted almonds

Dinner

• One serving of shepherd’s pie

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Day 5

Breakfast

• 1/2 cup of plain oatmeal with raisins, cinnamon, and honey

Morning Snack

• Blueberry, spinach, and whey protein smoothie

Lunch

• Egg salad sandwich on whole-wheat bread
• Grape tomatoes
• Apricots

Afternoon Snack

• Saltine crackers with cheddar cheese

Dinner

• One serving of shepherd’s pie

As you can see, this high-protein meal plan includes more basic foods and recipes than the Healthy Aging and Mediterranean plans. This design isn’t a coincidence, as active people require heartier, more calorie-dense foods to fuel their lifestyles. Contrary to popular belief, meal plans for weight loss can be quite flexible, so they can fit any needs your relative may have!

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4. High-Fiber Meal Plan

Many seniors have trouble with digestion, which means their diets should include lots of fiber and consistent portion sizes. Organic, fibrous foods are easier to digest than processed foods and eating the same portion sizes helps them avoid overwhelming the stomach and other organs.

Here’s the outline of the High Fiber five-day meal plan.

Day 1

Breakfast

• Greek muffin-tin omelet with red peppers
• One medium-sized orange
• Green tea

Morning Snack

• 1/2 cup of raspberries
• 2 tablespoons of chia seeds

Lunch

• Whole-wheat veggie wrap

Afternoon Snack

• 1/3 cup of chile-lime peanuts

Dinner

• Baked vegetable soup
• One whole-wheat pita toast topped with hummus

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Day 2

Breakfast

• Greek muffin-tin omelet with red peppers
• One medium-sized orange
• Green tea

Morning Snack

• 1/2 cup of raspberries
• 1/2 cup of plain kefir

Lunch

• Spinach and artichoke salad with parmesan vinaigrette

Afternoon Snack

• 12 dried walnut halves

Dinner

• Chickpea pasta with lemon-parsley pesto
• Roasted root vegetables

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Day 3

Breakfast

• 1/2 cup of plain oatmeal with raisins, cinnamon, and honey

Morning Snack

• One large banana
• 1 tablespoon of peanut butter

Lunch

• Spinach and artichoke salad with parmesan vinaigrette

Afternoon Snack

• 1/2 cup of plain kefir
• 1/2 cup of blueberries
• 2 teaspoons of chia seeds

Dinner

• Chickpea curry
• One 6-inch whole-wheat pita bread

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Day 4

Breakfast

• Green-tea latte
• One everything bagel with avocado spread
• 2 kiwi fruits

Morning Snack

• Blueberry and spinach smoothie

Lunch

• Whole-wheat veggie wrap
• One medium-sized apple

Afternoon Snack

• 1/4 cup of chile-lime peanuts

Dinner

• Roasted root veggies over spiced lentils
• One 6-inch whole-wheat pita bread

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Day 5

Breakfast

• 3/4 cup of plain oatmeal
• 1/2 cup of raspberries
• Green tea

Morning Snack

• Greek muffin-tin omelet

Lunch

• Spinach and artichoke salad with parmesan vinaigrette

Afternoon Snack

• One medium-sized apple

Dinner

• Spaghetti squash and chicken with avocado pesto

The additions of foods like chia seeds, green tea, and peanuts significantly increase this diet’s fiber count. The notable amount of whole-wheat bread also aims to improve digestion. High-fiber diets might have to sacrifice some comfort foods, but they can still be exciting and delicious!

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5. Vitamin-Rich Meal Plan

Many adults develop vitamin deficiencies as they get older – especially vitamins B, C, and D. A meal plan for weight loss that includes high vitamin counts can rebalance a person’s nutrition, which can be beneficial as your loved one ages.

The previous four meal plans had plenty of vitamins, but this final plan has the highest amount thanks to the abundance of whole grains and the wider variety of fruits and vegetables.

Day 1

Breakfast

• Blueberry and spinach smoothie

Morning Snack

• One large banana

Lunch

• Salad with sweet potatoes, kale, and chicken with peanut dressing
• 1/2 cup of red grapes

Afternoon Snack

• 1 cup of plain kefir

Dinner

• Chopped power salad with creamy cilantro dressing
• Whole-wheat baguette slice

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Day 2

Breakfast

• Two scrambled eggs
• One slice of whole-wheat bread
• 1 teaspoon of jam or jelly
• Orange juice

Morning Snack

• 1/2 cup of non-fat plain Greek yogurt
• 1/3 cup of berries of choice

Lunch

• Tuna sandwich with mild mayo and relish on whole-wheat bread
• Baked potato chips
• One medium-sized apple

Afternoon Snack

• Saltine crackers with small pieces of cheddar cheese

Dinner

• Whole-grain penne with marinara sauce and parmesan cheese
• Minced turkey
• Zucchini

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Day 3

Breakfast

• 1 cup of low-fat plain yogurt
• 1/3 cup of blueberries
• 3 tablespoons of chopped walnuts

Morning Snack

• One large banana

Lunch

• Salad with sweet potatoes, kale, and chicken with peanut dressing
• 1/2 cup of red grapes

Afternoon Snack

• 12 dried walnut halves

Dinner

• Chicken and kale soup
• Chopped guacamole salad

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Day 4

Breakfast

• 3/4 cup of plain oatmeal
• 1/2 cup of strawberries
• 1/2 cup of blueberries

Morning Snack

• 1/2 cup of plain kefir

Lunch

• Low-fat Caesar wrap with romaine lettuce, tomato, and parmesan cheese on a whole-wheat wrap
• One medium-sized apple

Afternoon Snack

• Celery sticks
• 2 tablespoons of peanut butter

Dinner

• Grilled chicken kabobs
• Rice pilaf
• Zucchini
• One 6-inch whole-wheat pita bread

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Day 5

Breakfast

• Whole-wheat French toast with nonfat milk and a dash of cinnamon
• One large banana
• Orange juice

Morning Snack

• 1/2 cup of non-fat plain Greek yogurt
• 1/3 cup of berries of choice

Lunch

• Salad with sweet potatoes, kale, and chicken with peanut dressing
• 1/2 cup of red grapes

Afternoon Snack

• One medium apple
• 2 tablespoons of peanut butter

Dinner

• Angel-hair pasta with parmesan cheese
• Medium-sized shrimp
• Spinach
• Whole-wheat toast with butter

This diet’s full range of vitamins and minerals helps make each meal more filling. It’s also a simple meal plan to lose weight because the food preparation is quick and easy for most of the bigger meals. Prepping the food is often the hardest part of meal planning, but that’s not the case with this diet.

Meal Plans for Weight Loss Can Be Flexible

Some fitness gurus will tell you a meal plan for weight loss — especially for older adults — needs to be strict and grueling, but they’re wrong. A weight loss diet can be flexible and include your loved one’s favorite foods, no matter their age or fitness level. Encourage your relative to give one of these healthy meal plans a try and track their progress to measure their results!

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About the Author

Beth Rush

Beth Rush is the Managing Editor and content manager at Body+Mind.

Body+Mind features articles about diet, fitness, mental health, parenting and health care.

 

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