7-Day Meal Plan For Women Over 60

Day 1

Breakfast: Oatmeal With Fresh Berries And Flaxseeds

Oatmeal is rich in heart-healthy fiber that helps keep cholesterol levels in check. Topping it with berries adds natural sweetness and antioxidants. A dash of ground flaxseeds boosts omega-3s. Just simmer oats in milk or water, stir in flax, and finish with a generous handful of berries.

Snack: A Small Handful Of Almonds

Almonds offer healthy fats and a satisfying crunch. They’re a good source of vitamin E and magnesium, which support brain and bone health. No prep needed—just keep a small portion on hand for a quick energy boost.

Lunch: Grilled Chicken Salad With Mixed Greens And Cherry Tomatoes

This meal is protein-packed and refreshing. Grilled chicken helps support lean muscle mass, while greens and tomatoes supply antioxidants and fiber. Drizzle olive oil vinaigrette for flavor and heart-healthy fats. Toss everything together just before eating for the best texture.

Dinner: Baked Salmon With Steamed Broccoli And Quinoa

This dish is balanced, nutrient-rich, and easy to prepare. Salmon provides omega-3s and protein. Broccoli offers vitamins C and K, and quinoa is a fiber-rich whole grain. Bake salmon with herbs, steam the broccoli lightly, and simmer quinoa in broth for added flavor.

Day 2

Breakfast: Greek Yogurt With Sliced Banana And Chia Seeds

Greek yogurt delivers protein and probiotics. Bananas provide potassium and natural sweetness, while chia seeds add fiber and omega-3s. Just layer them together and stir. It’s quick, creamy, and energizing.

Snack: Carrot Sticks With Hummus

This combo is crunchy, satisfying, and full of fiber. Carrots offer beta-carotene, which is great for eye health. Hummus adds plant-based protein and healthy fats. Prep it ahead by slicing carrots and portioning out hummus.

Lunch: Whole-Grain Wrap With Turkey, Lettuce, And Avocado

A whole-grain wrap keeps energy steady thanks to its fiber content. Turkey gives lean protein, and avocado adds creamy texture with heart-healthy fats. Assemble with lettuce and roll it up—it’s simple and portable.

Dinner: Stir-Fried Tofu With Mixed Vegetables And Brown Rice

This plant-powered dinner is full of color and nutrients. Tofu is a great source of plant-based protein and calcium. Stir-fry with bell peppers, broccoli, and snap peas in olive oil and garlic. Serve over brown rice for a filling, fiber-rich base.

Day 3

Breakfast: Scrambled Eggs With Spinach And Whole-Grain Toast

Eggs are high in protein and rich in B vitamins. Adding spinach boosts iron and fiber, and whole-grain toast provides complex carbs. Sauté spinach briefly, scramble with eggs, and toast a slice of whole grain for a simple, balanced start.

Snack: Apple Slices With Peanut Butter

This classic snack delivers fiber, vitamin C, and healthy fats. The apple gives crunch and sweetness, while peanut butter adds richness and satiety. Slice the apple and dip each slice in a thin layer of peanut butter.

Lunch: Lentil Soup With A Side Of Mixed Greens

Lentils are a powerhouse of fiber, iron, and protein. A warm bowl keeps you full and satisfied. Serve it with a side salad dressed in olive oil for a complete and comforting midday meal.

Dinner: Grilled Shrimp With Roasted Sweet Potatoes And Asparagus

Shrimp cook fast and are loaded with lean protein and selenium. Sweet potatoes are rich in vitamin A and fiber, while asparagus adds freshness. Grill the shrimp, roast the veggies in olive oil, and enjoy a colorful, balanced dinner.

Day 4

Breakfast: Smoothie With Kale, Pineapple, And Protein Powder

This smoothie is light, bright, and nutrient-dense. Kale delivers calcium and vitamin K, while pineapple provides sweetness and vitamin C. Blend with a scoop of protein powder and unsweetened almond milk for a great on-the-go breakfast.

Snack: Cottage Cheese With Sliced Peaches

This snack is rich in protein and calcium. Cottage cheese is low in carbs and keeps you full. Top it with fresh or canned peaches (in juice, not syrup) for a touch of sweetness and fiber.

Lunch: Quinoa Salad With Black Beans, Corn, And Bell Peppers

This vibrant salad is full of fiber, plant protein, and antioxidants. Cook quinoa and toss it with drained black beans, sweet corn, diced peppers, and a light lime vinaigrette. It’s delicious warm or cold.

Dinner: Baked Chicken Breast With Green Beans And Wild Rice

This meal is simple and satisfying. Chicken breast is lean and protein-rich. Green beans add crunch and vitamins, and wild rice brings fiber and texture. Season and bake everything for a no-fuss dinner.

Day 5

Breakfast: Whole-Grain Cereal With Low-Fat Milk And Strawberries

Start your day with fiber and calcium. Choose a whole-grain cereal with minimal sugar. Add fresh strawberries for antioxidants and vitamin C. Pour over cold low-fat milk and enjoy.

Snack: Hard-Boiled Egg And Whole-Grain Crackers

Hard-boiled eggs are protein-rich and easy to prep ahead. Pair with a few whole-grain crackers for fiber and crunch. This combo keeps you energized between meals.

Lunch: Tuna Salad On Whole-Grain Bread With Lettuce and Tomato

Tuna provides lean protein and omega-3s. Mixed with a little olive oil or plain yogurt, it's creamy and heart-healthy. Pile onto whole-grain bread with crisp lettuce and juicy tomato for a satisfying sandwich.

Dinner: Vegetable Stir-Fry With Tofu And Brown Rice

This stir-fry is a quick and flexible dinner. Use whatever veggies you have—broccoli, carrots, zucchini—and sauté with tofu in sesame oil. Serve over brown rice for fiber and lasting energy.

Day 6

Breakfast: Whole-Grain Pancakes With Blueberries and Turkey Bacon

Made with whole-grain flour, these pancakes are higher in fiber than regular ones. Blueberries bring antioxidants and natural sweetness. Cook on a nonstick pan and serve with a dollop of plain yogurt or a drizzle of pure maple syrup. For protein, add a few slices of turkey bacon.

Snack: Sliced Cucumber With Hummus

Refreshing and low in calories, cucumbers help with hydration. Hummus adds protein and healthy fats to keep you satisfied. Slice and dip—it’s as easy as that.

Lunch: Grilled Vegetable Sandwich On Whole-Grain Bread

Grilled veggies like zucchini, eggplant, and bell peppers are flavorful and packed with nutrients. Layer them on whole-grain bread with a spread of hummus or goat cheese for a tasty, filling lunch.

Dinner: Baked Cod With Roasted Brussels Sprouts And Quinoa

Cod is a light, flaky fish that’s rich in protein and low in fat. Pair with Brussels sprouts roasted in olive oil and cooked quinoa for a fiber-rich, satisfying meal. It’s easy to make and even easier to love.

Day 7

Breakfast: Greek Yogurt Parfait With Granola And Mixed Berries

Layer Greek yogurt, low-sugar granola, and berries for a breakfast that feels indulgent but is full of protein, fiber, and antioxidants. It’s quick to assemble and a great way to start the final day of your plan.

Snack: A Small Handful Of Walnuts

Walnuts are rich in plant-based omega-3s and support brain health. A small handful gives you lasting energy and keeps cravings in check. Keep them in a snack-sized container for convenience.

Lunch: Chickpea Salad With Cucumbers, Tomatoes, And Feta Cheese

This Mediterranean-style salad is light and protein-rich. Chickpeas offer fiber and plant protein. Combine with cucumbers, cherry tomatoes, and feta, then toss with olive oil and lemon juice.

Dinner: Grilled Turkey Burger On A Whole-Grain Bun With A Side Salad

Turkey burgers are lower in fat but high in protein. Grill and serve on a whole-grain bun with leafy greens, tomato, and mustard. Pair with a simple side salad for a satisfying, healthy dinner.

What Are The Nutritional Needs Of Women Over 60?

Women over 60 require fewer calories but more nutrients to maintain health. Key nutrients include calcium and vitamin D for bone health, protein to preserve muscle mass, and fiber to support digestion.

Hydration is also crucial, as the sense of thirst may diminish with age. Focusing on nutrient-dense foods helps meet these needs without excess calories.

How To Create A Balanced Meal Plan For Women Over 60

Prioritize Protein

As women age, maintaining muscle mass becomes more challenging due to natural declines in estrogen and activity levels. That’s why prioritizing protein is non-negotiable. Incorporate lean sources like grilled chicken, fish, legumes, eggs, tofu, and low-fat dairy into each meal.

According to our research, spreading protein evenly across meals, not just loading it all at dinner, is key for better absorption and use.

Emphasize Fruits And Vegetables

From our experience, color really does matter when it comes to produce. The more variety you include, the better your body is nourished.

Aim for at least five servings a day, but more is even better. They’re naturally low in calories and high in fiber, which helps with digestion and weight management. Don’t shy away from frozen or canned options either—as long as they’re low in added sugar or salt, they’re great stand-ins.

Choose Whole Grains

Whole grains like brown rice, barley, quinoa, and whole-wheat bread are rich in fiber, B vitamins, and trace minerals that support heart and brain health. Refined grains, on the other hand, are stripped of many nutrients.

Choosing whole grains helps regulate blood sugar, keeps you full longer, and promotes a healthy digestive system. We’ve seen clients make simple swaps—like replacing white bread with sprouted grain toast or white rice with farro—and feel more satisfied without adding calories.

Limit Added Sugars And Saturated Fats

It’s easy to overlook hidden sugars and fats, especially in “healthy” packaged foods. But these add up fast. Keep an eye on sweetened drinks, baked goods, flavored yogurts, and sauces, which often contain more sugar than you’d expect.

The same goes for saturated fats in processed meats, butter, and fried foods. Instead, use olive oil, avocado, and nuts for fat sources. These offer heart-protective benefits without the inflammatory impact of saturated fats. A little label reading goes a long way.

Consult A Registered Dietitian

Every woman’s health journey is unique. There’s no one-size-fits-all when it comes to nutrition after 60. That’s why it’s so valuable to work with a professional who understands the specifics of aging and women’s health, whether you’re after a menopause diet plan or the best diet plan for women over 60.

A Registered Dietitian can help you fine-tune your nutrient intake, navigate any medical conditions, and build a plan that works with your lifestyle, not against it. At Berry Street, we offer access to experienced Registered Dietitians who specialize in supporting women over 60.

If you’re ready for a personalized 7-day meal plan tailored to your goals, preferences, and needs, connect with a Registered Women’s Health Dietitian. Your health deserves expert guidance.

Tips For Sticking To A Diet Plan

Set Realistic Goals

Start with small, clear, and achievable goals. For example, aim to include a vegetable with every dinner or reduce sugary drinks to once a week. Big changes can be overwhelming, especially when motivation dips.

By focusing on progress, not perfection, you create a sustainable routine. Setting goals you can actually reach helps build confidence and keeps you moving forward.

Plan And Prepare Meals

Taking time to plan your meals for the week makes a huge difference. When you know what’s on the menu, you’re less likely to grab something unhealthy out of convenience.

Prep ingredients ahead of time, like chopping vegetables or cooking grains in batches. It simplifies daily cooking and reduces stress. In our experience, the more prepared you are, the easier it is to stick with your plan.

Keep Healthy Snacks Accessible

Make healthy choices the easy choice. Keep fresh fruit visible, portion out nuts in small containers, and stock your fridge with yogurt or cottage cheese.

When hunger hits between meals, it’s these ready-to-go options that prevent impulsive eating. Having nutritious snacks on hand also helps keep your blood sugar stable, which can minimize cravings.

Stay Hydrated

Water supports digestion, energy, and even mood. Yet, many older adults don’t drink enough. Aim for at least half of your body weight in ounces per day, more if you’re active or it’s hot out.

Keep a refillable water bottle nearby and sip throughout the day. Sometimes thirst is mistaken for hunger, so staying hydrated also helps you eat more intuitively.

Conclusion

Eating well after 60 doesn’t have to be complicated or restrictive—it just takes the right plan. We’ve covered how to build a balanced, nutrient-rich meal routine, why protein, produce, and whole grains matter, and how small changes can make a big impact on your health and energy.

And while this plan is a great starting point, the best results come from personalizing it to your unique needs. If you’re ready to take the next step, connect with a Registered Dietitian through Berry Street and get a meal plan that’s made just for you.