The anti-ageing meal plan

What you need to eat to help you stay happy, healthy and energized for life

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We can’t avoid getting older – and why should we? – but we can make sure our health is taken care of while we age. By consuming a balanced diet with a variety of healthy foods, you can not only help prevent excessive weight gain (which can help to prevent diabetes) but also a number of chronic diseases which increase in risk as we age. By following these top healthy living tips, you’ll feel healthier now and stay healthy.

• eat lots of citrus fruits and berries and dark green, dark orange, yellow and red vegetables that contain protective phytochemicals
• maintain a healthy body weight
• eat less fat
• avoid high amounts of sodium, maintain calcium and vitamin D and an adequate amount of fibre
• stay active
• don’t smoke!

Try to drink 6-8 glasses of water per day in addition to beverages listed.

How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup yogurt
• ¼ cup granola
• ½ cup blueberries
• 1 cup orange juice
Snack

• 1 banana
Lunch

Turkey sandwich
• -2 slices whole wheat bread
• -3 oz roast turkey slices
• ½ cup lettuce
• 2 carrots, cut in sticks
Snack

• 2 graham crackers
• 1 cup skim milk
Dinner

• ½ cup brown rice
• ½ cup ice cream
Tuesday
Breakfast

• 1 cup bran flakes
• 1 cup skim milk
• 1 half grapefruit
• 1 cup orange juice
Snack

• 1 apple sliced
• 1 ½ oz cheese, sliced
Lunch

• Leftover Broccoli Primavera
• ½ cup rice
• ½ cup almonds
Snack

• 1 orange
• 1 cup chocolate milk
Dinner

• ½ cup cooked quinoa
Green salad
• -1 cup green leaf lettuce
• -5 grape tomatoes – sliced in half
• -½ cup diced cucumber
• -1 tbsp salad dressing
Wednesday
Breakfast

• ½ cup light cottage cheese
• ½ banana, sliced
• 2 pieces whole wheat toast
• 1 cup herbal tea
Snack

• 1 cup skim milk
• ¼ cup almonds
• ¼ cup raisins
Lunch

• Leftover Italian Chicken with Olives
• ½ cup leftover quinoa
• 2 celery stalks, cut in pieces
Snack

• 1 apple
• 2 rice cakes
• 1 cup skim milk
Dinner

• ½ cup garlic rapini
• 1 whole wheat roll
• 1 cup strawberries
Thursday
Breakfast

• 1 cup oatmeal
• ¼ cup raisins
• 1 cup skim milk
Snack

• 1 orange
• 1 latte
Lunch

• Leftover Tandoori Shrimp with Mango Salad
• ½ cup cooked broccoli
• ½ whole wheat pita
Snack

• 2 oz cheese, cubed
• 4 whole wheat crackers
Dinner

• ½ cup cooked whole wheat pasta
• 1 cup frozen yogurt
• ½ cup strawberries, sliced
Friday
Breakfast

• 1 cup bran flakes
• 1 cup skim milk
• ½ cup strawberries
• 1 cup herbal tea
Snack

• 1 cup yogurt
• 1 rice cake
• 1 cup orange juice
Lunch

• Leftover 8-Vegetable Bean Ragout
• ½ cup cooked pasta
Snack

• ½ cup grapes
• 1 oz cheese
Dinner

• ½ cup cooked green beans
Saturday
Breakfast

• 3 pancakes
• ½ cup blueberries
• 1 cup skim milk
Snack

• 2 clementine oranges
• 1 cup herbal tea
Lunch

• 2 cups low-sodium vegetable soup
• 2 pieces whole wheat toast
• 2 slices cheese
Snack

1 easy smoothie, blend:
• -1 cup milk
• -½ cup berries
• -1 banana
Dinner

• ½ cup steamed broccoli
• ½ cup basmati rice
Sunday
Breakfast

• 2 scrambled eggs
• 2 pieces whole wheat toast
• 1 cup orange juice
Snack

• 1 cup skim milk
• 1 apple
Lunch

• Leftover Asian Chicken Sauté
• ½ cup rice
Snack

• 1 banana
• 1 cup skim milk
Dinner
Speedy Shepherd’s Pie

Arugula salad
• -1 cup arugula
• -½ cup sliced pear
• -½ cup sliced mushrooms
• -2 tbsp crumbled goat cheese
• -1 tbsp salad dressing
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu