This menu includes a variety of nutrient-dense foods that are rich in protein. The protein recommendations for adults over 50+ can vary based on individual factors, but a general guideline is to consume 0.8 to 1.2 grams of protein per kilogram of body weight per day. The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day. Adjust the portion sizes and consult your healthcare professional or registered dietitian/nutritionist to tailor the menu to your needs.
The healthiest protein options are plant sources, such as soy, nuts, seeds, beans, and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.
Monday
Breakfast: Veggie omelet with egg whites, spinach, tomatoes, and mushrooms.
Snack: Greek yogurt with mixed berries.
Lunch: Grilled chicken breast salad with mixed greens, cucumbers, and avocado.
Snack: A handful of almonds.
Dinner: Baked salmon with steamed broccoli and quinoa.
Snack: Cottage cheese with sliced peaches.
Tuesday
Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and sliced almonds and berries.
Snack: Hard-boiled eggs.
Lunch: Turkey wraps with whole wheat tortilla, lettuce, tomatoes, and hummus.
Snack: Carrot sticks with hummus.
Dinner: Lean beef stir-fry with mixed vegetables and brown rice.
Snack: Protein smoothie with whey protein, banana, spinach, and almond milk.
Wednesday
Breakfast: Whole grain toast with peanut butter and sliced banana.
Snack: Greek yogurt with a drizzle of honey.
Lunch: Grilled chicken breast with roasted sweet potatoes and steamed asparagus.
Snack: Protein bar.
Dinner: Baked cod with quinoa and grilled zucchini.
Snack: Mixed nuts.
Thursday
Breakfast: Vegetable and egg scramble with bell peppers, onions, and tomatoes.
Snack: Cottage cheese with pineapple chunks.
Lunch: Quinoa salad with grilled shrimp, mixed vegetables, and feta cheese.
Snack: Apple slices with almond butter.
Dinner: Grilled chicken breast with roasted Brussels sprouts and wild rice.
Snack: Protein smoothie with mixed berries, spinach, and almond milk.
Friday
Breakfast: Protein pancakes made with whole wheat flour and topped with Greek yogurt and berries.
Snack: Hard-boiled eggs.
Lunch: Tuna salad lettuce wraps with diced celery and carrots.
Snack: Edamame.
Dinner: Grilled steak with sweet potato wedges and steamed green beans.
Snack: Greek yogurt with sliced almonds.
Saturday
Breakfast: Vegetable omelet with egg whites, spinach, onions, and mushrooms.
Snack: Mixed nuts.
Lunch: Baked chicken breast with quinoa and roasted vegetables.
Snack: Protein bar.
Dinner: Grilled salmon with brown rice and steamed asparagus.
Snack: Cottage cheese with mixed berries.
Sunday
Breakfast: Greek yogurt parfait with layers of Greek yogurt, granola, and mixed berries.
Snack: Hard-boiled eggs.
Lunch: Lentil soup with a side salad.
Snack: Carrot sticks with hummus.
Dinner: Turkey meatballs with whole wheat pasta and marinara sauce.
Snack: Protein smoothie with banana, spinach, almond butter, and almond milk.
