7-Day Healthy Aging (50+) Meal PlanMaintenance

Protein for muscle preservation, fiber, and easy-to-digest nutrient-dense meals. Protein and fiber for healthy aging (50+).

  • 1,163kcal a day
  • 87 gprotein
  • 90 gcarbs
  • 47 gfat
  • 16recipes

Day 1

1,195 kcal · 94 g protein · 91 g carbs · 46 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 2

1,140 kcal · 92 g protein · 88 g carbs · 42 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 3

1,170 kcal · 80 g protein · 112 g carbs · 43 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Spinach White Bean Soup

Lunch

Spinach White Bean Soup

240 kcal · P 12 g · C 36 g · F 6 g · 30 min

Recipe

Ingredients

  • 1 can white beans
  • 2 cups spinach
  • 3 cups vegetable broth
  • 2 cloves garlic

Steps

  1. Simmer beans and broth 10 minutes.
  2. Blend half the soup for creaminess.
  3. Stir in spinach and garlic; cook 5 minutes.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 4

1,200 kcal · 93 g protein · 41 g carbs · 70 g fat

Eggs with Tomatoes

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup cherry tomatoes, halved
  • 1 tsp olive oil

Steps

  1. Sauté tomatoes in oil.
  2. Add beaten eggs and scramble until set.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

Day 5

1,135 kcal · 70 g protein · 141 g carbs · 28 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 6

1,050 kcal · 85 g protein · 87 g carbs · 37 g fat

Spinach & Feta Omelette

Breakfast

Spinach & Feta Omelette

260 kcal · P 22 g · C 4 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup spinach
  • 2 tbsp crumbled feta
  • 1 tsp olive oil

Steps

  1. Whisk eggs in a bowl.
  2. Sauté spinach in olive oil until wilted.
  3. Pour in eggs, add feta, fold and cook until set.
Spinach White Bean Soup

Lunch

Spinach White Bean Soup

240 kcal · P 12 g · C 36 g · F 6 g · 30 min

Recipe

Ingredients

  • 1 can white beans
  • 2 cups spinach
  • 3 cups vegetable broth
  • 2 cloves garlic

Steps

  1. Simmer beans and broth 10 minutes.
  2. Blend half the soup for creaminess.
  3. Stir in spinach and garlic; cook 5 minutes.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 7

1,250 kcal · 98 g protein · 68 g carbs · 61 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

This plan supports general healthy eating for adults 50+. Check with your healthcare provider if you have specific medical conditions or dietary restrictions.

Questions about this plan

How many calories a day is the healthy aging (50+) meal plan?

About 1,163 calories a day on average, with 87 g protein, 90 g carbs and 47 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 16 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the healthy aging (50+) plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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