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Adults over 65 face two specific nutrition challenges: progressive muscle loss (sarcopenia) and reduced calcium, vitamin D, and B12 absorption [1][2]. This plan is built around both — 1,900 kcal a day, 95-110g protein (about 1.2-1.4 g/kg body weight, the upper end of evidence-based senior targets per the PROT-AGE consensus [3]), soft-texture options for adults with dental concerns or swallowing difficulties, and calcium-rich meals (3-4 dairy servings per day). The cuisine palette mixes American comforts with Indian dal-and-rice style cooking — both are soft, easy to chew, and protein-dense. Day 1 starts Sunday because Sundays anchor the prep, but seniors who live alone or with one other adult can flex the schedule freely.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 7 days you'll have a working repertoire of high-protein meals that don't require heavy chewing or complex prep. Senior nutrition is less about strict targets and more about maintenance — keep protein high, stay active, eat real meals on a regular schedule, and don't skip the social meals (eating with others is one of the strongest predictors of better nutrition in older adults).
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
