1200 Calorie Anti-Aging Meal Plan

Our bodies change as we age, and so we must adjust our lifestyles to address these changes. One way we can combat age-related concerns is by keeping a healthy diet that provides the body with the nutrients it needs.

This anti-aging meal plan is packed with foods that meet the nutritional needs of people aged 50 and above. These meals are also at a 1200 caloric level, which also aids in weight management.

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Monday

Breakfast

1 cup skim milk, blueberry pancakes

AM Snack

1 cup strawberries

Lunch

Green Salad with Feta Vinaigrette

PM Snack

Papaya smoothie

Dinner

Turkey burgers, 1 whole wheat pita bread, 1 medium orange

Tuesday

Breakfast

1/2 cup oatmeal, 1/2 cup blueberries, 1 cup skim milk

AM Snack

1 hardboiled egg

Lunch

Grilled cheese sandwich, 1 cup green salad

PM Snack

1 medium orange

Dinner

Vegetable lasagna, 1 whole wheat roll

Wednesday

Breakfast

1 scrambled egg, 1 slice whole wheat bread, 1/2 cup grapefruit, 1 cup skim milk

AM Snack

1 banana

Lunch

White bean soup, 4 whole wheat crackers

PM Snack

6oz. Non-fat yogurt

Dinner

Chili-rubbed Tilapia, 1/2 cup brown rice, 1 cup strawberries

Thursday

Breakfast

1 1/2 cup whole wheat cereal, 1 cup skim milk, 1 kiwi

AM Snack

6oz. Non-fat yogurt

Lunch

Chopped Greek Salad with Chicken

PM Snack

1/2 small grapefruit

Dinner

Pork tenderloin with fennel, 1/2 cup brown rice

Friday

Breakfast

1/2 cup oatmeal, 6oz non-fat yogurt

AM Snack

1 small apple

Lunch

Green salad with Tuna, 1 whole wheat pita bread

PM Snack

15 red grapes

Dinner

Stuffed Chicken Thighs Braised in Tomato Sauce , 1 cup steamed asparagus

Saturday

Breakfast

1 cup whole wheat cereal, 1/2 banana, 1 cup skim milk

AM Snack

1 cup raspberries

Lunch

Grilled chicken breast, 1 cup green salad

PM Snack

1 whole grain rice cake

Dinner

Spaghetti with clam sauce

Sunday

Breakfast

1/2 cup oatmeal, 1 cup skim milk, 1 banana

AM Snack

1 cup strawberries

Lunch

Arugula and tomato salad, 1 whole wheat pita bread

PM Snack

1 banana

Dinner

Thai grilled chicken, 3/4 cup steamed Brussels sprouts

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