7-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian

Start the day with a protein-rich meal like Muffin-Tin Omelettes with Feta & Peppers on a whole-wheat English muffin to maintain energy and metabolism.

Breakfast Boost

Enjoy a banana with natural peanut butter mid-morning to sustain energy, reduce lunchtime overeating, and deliver a pleasant blend of carbohydrates and healthy fats.

Mid-Morning Snack

For prolonged energy, muscle function, and overall health, eat an Avocado Tuna Salad on whole-wheat bread for lunch.

Nutritious Lunch

A nutritious afternoon snack like hummus with celery and sliced red bell pepper will satisfy hunger, stabilise energy, and give critical nutrients without calories.

Afternoon Snack

A 20-Minute Balsamic Mushroom & Spinach Pasta with grilled prawns is a healthy dish that promotes muscle healing and overall well-being.

Healthy Dinner

Save leftover Chickpea Dumplings in Curried Tomato Sauce to simplify meal planning, reduce cooking time, and provide balanced, healthy options.

Meal Prep Tips

Remove the English muffin and peanut butter for 1,200 calories or add mixed greens and sunflower seeds for 2,000 calories.

Calorie Adjustments