An ideal 7-day meal plan for elderly adults

Comprehensive Meal Plan 

As we age, certain factors begin to affect our eating habits; changing nutritional needs, dietary restrictions, meal preparation abilities, health concerns and more all impact what we can and cannot eat. Here, we are breaking down the nutritional needs of older adults and providing a comprehensive 7-day meal plan to help ensure you are getting enough of what you need. We will also explore the dietary restrictions that could lead to different meal choices, tips for easy meal preparation regardless of ability, and how families and caregivers can support an older person’s healthy eating habits. At Home Instead, our aim is to help people age positively and in place by bringing expert care to their home. For nearly 20 years, we have been providing the highest standard of care, and creating industry-leading training programmes for our Care Professionals that are accredited by nursing and medical professionals. Today, we are the world’s largest global domiciliary care network, supporting over 100,000 older adults with personalised, tailored care at home. So whatever questions you have about nutrition in older adults, we can help.

Nutrients to focus on

You may be wondering what a healthy diet entails for an older person. According to the British Nutrition Foundation, there are several important nutrients that can have a positive impact on your older loved one, and some ingredients that should be avoided: 

• Calcium, vitamin D and B vitamins – Calcium and vitamin D are known to help maintain bone health and prevent conditions like osteoporosis from developing, while B vitamins are crucial for energy production and for preserving brain health. You may find our guide on the best supplements and vitamins for elderly people helpful.
• Fibre – For digestive health, an adequate fibre intake can help prevent constipation and ensure the gut is healthy, so the British Nutrition Foundation recommends prioritising fibre by eating lots of fruits and vegetables. It is recommended that you aim for 5 portions of these a day. 
• Unsaturated fats and omega-3s – The British Nutrition Foundation identifies saturated fats as something to be wary of in old age, as these are known to raise cholesterol and increase the risk of heart disease. Instead, opt for vegetable oils like olive oil, or oily fish like mackerel or salmon, as these are known to help with heart health. Fish provide a range of nutrients such as omega-3s, so try to have a portion at least twice a week.
• Reduced salt – Older people may experience a diminished sense of taste when eating, and the automatic reaction may be to grab the salt shaker. Adding too much salt can result in a higher blood pressure and a risk of heart disease, but studies testing a low-salt diet found it lowered blood pressure, helped people to lose weight, and reduced their risk of type 2 diabetes and heart disease. 
• Reduced sugar – Keeping an eye on your sugar intake is important as you age, as too much of this could increase body weight and cause type 2 diabetes. Studies suggest limiting sweet snacks like cakes, biscuits and pastries, as well as managing your intake of sweetened beverages like fizzy drinks.
• Adequate protein – 10-16% of older adults will develop sarcopenia, which is when their muscles naturally decline with age. While experts suggest higher protein intake can pose some issues for older adults due to an increased risk of toxicity, getting a moderate amount of protein can help to maintain muscle mass and provide energy. Avoid processed meats and aim for lean protein where possible, such as turkey, chicken or tofu. 
• Adequate hydration – Drinking enough water or other drinks to stay hydrated each day is highly important as this can stimulate appetite and reduce your risk of becoming dehydrated.  

While no one diet will suit every older person, it is worth noting that a Mediterranean diet is known to contain high levels of healthy fats and seafood, and a 2021 study of over 21,000 people identified this diet as having had the biggest impact to reduce risk of heart disease. Overall, getting the daily nutrient intake right each day is important for older people, andstudies suggest some of the key ones to prioritise are protein, omega-3 fatty acids, fibre, vitamins B12 and E, and calcium.“Our sense of taste and smell can change as we age, which can affect our appetite and how much we like food. Make foods as tempting and tasty as possible so that eating stays enjoyable. Try varying colours and textures as much as possible or adding herbs and spices such as mint, rosemary, cinnamon or paprika.”– Dr Stacey Lockyer, Senior Nutrition Scientist, British Nutrition Foundation

7 Day Plan

Day 1Breakfast – Whole grain toast for fibre-rich carbohydrates, with mashed avocado for potassium and healthy fats, and some cottage cheese on top for protein. You can add some sautéed mushrooms on the side if you like a bigger meal in the morning. Lunch – A grilled chicken Caesar salad for lean protein, with whole grain croutons or crackers for carbohydrates, cherry tomatoes for antioxidants, and olive oil dressing for some healthy fats. Dinner – Turkey meatloaf for lean protein, steamed broccoli to add some cruciferous vegetables, and quinoa for carbohydrates. You could add some sweet potato mash on the side for added energy. Snacks – After a hearty dinner, keep it light with some low-fat Greek yoghurt topped with antioxidant-rich blueberries and/or blackberries, and chopped walnuts for brain health. Drinks – Sip on kefir to help with digestive health.Day 2Breakfast – Porridge made with low-fat milk, sliced banana for potassium, and flavoured with a sprinkle of cinnamon.Lunch – A whole grain wrap with grilled chicken for carbohydrates and lean protein, with hummus, grilled courgette and lettuce. Add a side of chopped fruit for some added fibre. Dinner – Baked salmon for lean protein and quinoa for carbohydrates, with a side of roasted vegetables and a small jacket potato. Add some cottage cheese filling to your potato for added calcium and protein. Snacks – A handful of whole grain crackers, hummus, some thin slices of cheese and pickles. Add a hard-boiled egg for more protein. Drinks – For something light after your cheese and crackers, sip on herbal tea.Day 3Breakfast – Scrambled eggs or an omelette for protein, with spinach for iron and mushrooms on whole grain toast to boost energy levels. Have a banana on the side for added potassium. Lunch – A mixed bean salad to get your serving of legumes for protein, with an olive oil and balsamic vinegar dressing, and a slice of crusty whole grain bread on the side for carbohydrates. Dinner – A tuna steak to get one of your two portions of fish for the week, served with brown rice for carbohydrates and tenderstem broccoli for fibre. If you don’t eat fish, you can substitute this with some stir fried tofu instead for plant-based protein. Snacks – After dinner, tuck into some low-fat cottage cheese with peaches – a unique but tasty mix. If lunch wasn’t enough for you, snack on some breadsticks and olives between meals.Drinks – Top up your calcium with a low-fat milk drink, or a fortified plant-based alternative.Day 4Breakfast – Whole grain cereal for fibre with skimmed milk for calcium, a sprinkle of sliced almonds, and a banana on the side for potassium. For more flavour and antioxidants, sprinkle some dried fruit on your cereal. Lunch – An egg salad sandwich for protein, made with whole grain bread and a side of carrot sticks and hummus.Dinner – Pasta night! Make a whole grain spaghetti bolognese with low-fat beef and a side salad for some added greens. You can substitute this with a mushroom and lentil bolognese for vegetarians.  Snacks – Greek yoghurt to support gut health, with a drizzle of honey and crushed walnuts for brain health. Drinks – For something sweet after dinner, try a fruit smoothie with mixed berries for antioxidants.Day 5Breakfast – Porridge with chia seeds for fibre, made with low-fat milk, with some fresh berries on top for antioxidants and sliced banana for potassium. Lunch – A hearty soup, such as lentil or vegetable soup served with a slice of whole grain crusty bread or crackers for carbohydrates and a fruit salad for antioxidants. This is a fibre-packed lunch, and soup is ideal for older adults who struggle with chewing. Dinner – Baked cod for protein, with a lemon drizzle for added flavour, asparagus or Mediterranean vegetables and brown rice for carbohydrates. For another oily fish option, you could choose grilled mackerel instead. Snacks – Carrot or celery sticks with a hummus or guacamole dip. You could also have a hard-boiled egg and some whole grain crackers for added protein and energy. Drinks – For dessert, enjoy a small chocolate protein shake with low-fat milk to keep you satiated and help maintain muscle mass.Day 6Breakfast – Scrambled eggs with smoked salmon for protein, on a slice of whole grain toast for carbohydrates, and a side of chopped avocado.Lunch – Grilled chicken and salad inside a whole grain wrap or pita bread. For more flavour, add in some mixed Mediterranean vegetables and hummus.Dinner – A beef, vegetable and potato casserole for protein and carbohydrates, served with sautéed spinach for iron. Snacks – Rice cakes or crackers with cottage cheese and some olive spread, or peanut butter if you prefer a sweeter option. You can also make sure you are getting enough dairy for the day by snacking on some low-fat Greek yoghurt or drinking kefir. Drinks – Top up your protein and collagen with a hearty bone broth drink. Day 7Breakfast – A smoothie made with banana, spinach, oats, blueberries and low-fat milk, and sweetened with a drizzle of honey. This is a great option for those who struggle to chew. Lunch – A tuna salad with cherry tomatoes, mixed greens and a balsamic vinaigrette dressing inside a whole grain pita bread for carbohydrates. You can substitute tuna for baked salmon if you prefer.Dinner – For a boost of protein, enjoy grilled steak with some steamed vegetables and quinoa for energy.Snacks – Apple slices for fibre, dipped in peanut butter or almond butter. This pairs well with Greek yoghurt and berries. Drinks – Satisfy your sweet tooth with some low-sugar fruit juice. 

How can I accommodate my older relative’s dietary restrictions? 

Depending on their preferences, cultural beliefs or allergies, an older person may require certain changes to the above 7-day plan in order to make sure there are options suitable for them. With some forward-planning, you can easily adapt many traditional and popular meals to meet the dietary needs of your loved one. For example:

• • For those who are lactose intolerant, you can find lots of lactose-free dairy products in supermarkets today, and fortified plant-based milks like almond milk, soy milk or oat milk. These contain essential nutrients like calcium and vitamin D. 

• Gluten-free options are everywhere now, but you can substitute any foods that usually contain wheat with gluten-free grains like brown rice and quinoa.

• For those who eat a vegetarian or vegan diet, there are many more vegetarian meal options in shops than in the past, many of which have added proteins such as tofu or lentils, and added iron-rich foods such as spinach.
• For those with some of the most common food allergies in the UK, such as celery, eggs, peanuts and milk, there are usually workarounds. For example, swap celery sticks for carrot sticks, swap scrambled eggs for scrambled tofu (which offers a similar texture), swap peanuts for another type of nut, or swap milk with one of the many plant-based alternatives in supermarkets. 

How do I make meal preparation quick and simple? 

One of the main barriers for older people making healthy meals independently may be the length of time and effort it takes to prepare them. When a microwavable meal is easier, it is often a more attractive option. However, there are ways to make meal preparation faster and more simple for older adults, such as:

• Batch cooking – Preparing bigger portions of meals in advance, such as soups, stews or smoothies, can make it easier to access healthy foods anytime – store them in the freezer for when you need them throughout the week.
• Ingredient prepping – Meal prepping might seem like a big task, and not everyone knows what they will feel like eating in a few days. A good alternative is ingredient prepping, such as chopping vegetables and marinating proteins, which means you can have ingredients at hand to whip up whatever meal you feel like eating that day. 
• Invest in adaptive kitchen utensils and gadgets to make food preparation easier. This might include things like electric can openers, slow cookers, safety knives, air fryers and blenders. 
• Research easy meal ideas. This might mean one-pan meals, 15-minute recipes, and other meal hacks that use few ingredients and can be thrown together quickly.  
• Keep stock of what you have in your pantry to ensure you always have staples like frozen vegetables, whole grain pastas, cans of beans and more to hand. This way you are rarely tempted to order unhealthy meals or heat up microwavable options. 
• Rearrange the kitchen to make high-use utensils easier to reach, and put regularly used ingredients on countertops or in low cupboards that are easy to access.
• Create a 7-day meal plan so you are never left wondering what to eat. The above meal plan could be a good place to begin, as it allows you to make substitutions based on your nutritional needs. 

How else can caregivers support an older person’s nutrition? 

Eating healthy meals regularly can become a big effort for older adults who struggle with mobility or dexterity, so having a caregiver to help with this can improve the consistency with which they do this. Caregivers, whether family members or professional carers, can help by encouraging regular communication with older adults about the food choices they make, keeping them accountable when it comes to their nutritional requirements, and addressing any changes in their appetite. By involving them in meal planning and tailoring a 7-day plan to fit their preferences, you can make this a shared and enjoyable activity, and get them excited about the meals they can look forward to during the week.Some ways caregivers can support the nutritional needs of older adults include:

• Encouraging regular and adequate hydration – you can read more about how to do this in our guide to the symptoms of dehydration in the elderly.
• Modifying textures of foods for those who cannot easily chew or swallow certain consistencies by blending, mashing or cutting foods up so they are more easily chewed and digested – you can learn more about this in our guide to difficulty swallowing and coughing while eating in the elderly.
• Encouraging eating for those with a small appetite, such as ensuring there is plenty of flavour in food with spices and herbs in place of salt
• Modifying meals to cater to individual dietary restrictions, health needs or preferences, such as gluten-free, vegan, kosher or diabetes-friendly 
• Adjusting portion sizes based on an older person’s calorie needs and level of activity throughout the day
• Helping with grocery shopping to make this easier and more enjoyable for those who get stressed or who find it to be a strenuous activity

At Home Instead, our Care Professionals can help with meal planning, food preparation, cooking and cleaning up after, and can offer the level of support that best fits the needs of the individual. For example, if they only need help with planning meals and doing a weekly food shop, we can take this on. Or, if they need more support to prepare ingredients or batch cook meals twice a week, we can help with this too. Our experienced, friendly and patient caregivers can become a helping hand with whatever elements of cooking are required, to ensure older adults maintain a healthy diet that suits their individual health needs. For support with meal planning, preparation, cooking, safe eating, doing dishes or any other part of the meal process, reach out to your local Home Instead office to discuss your options.We’re an award-winning home care provider and part of a worldwide organisation devoted to providing the highest-quality relationship-led care for older people in their own homes. Arranging care for yourself or your loved one shouldn’t be stressful, so whatever questions you would like answered, feel free to reach out to the Home Instead team to discuss your needs.