7 Day Healthy Meal Plan For Older Adults 1

1700 Vegetarian Lacto Ovo
NAME DIETARY PREFERENCE

Nutrition Plan
Fuelling Longevity Vegetarian (Lacto-ovo) e lli ng Longe

CLIENT PROFILE
Fu
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AVOIDANCES
LAMB SHELLFISH GAME MEATS PORK BEEF POULTRY FISH
12.11
.2020
TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

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Easily swap and explore more
 meal options. visit eatlove.is
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Nutrition Plan
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
BREAKFAST
High-Protein Spicy Eggs Baked in Leftover: Spicy Leftover: Spicy Peanut Butter & Fuzzy Peach High-Protein Pina
Oatmeal 2.0 Tomatoes & Red Eggs Baked in Eggs Baked in Jelly Overnight Smoothie 2.0 Colada Yogurt Bowl
Peppers Tomatoes & Red Tomatoes & Red Steel Cut Oats 2.0
Peppers Peppers
LUNCH
Radishing Egg Leftover: Garbanzo Simple Black Bean Leftover: Simple Spicy Spaghetti & Protein-Packed Leftover: Hearty
Sandwich, Egg & & Kale Salad Tortilla Soup, Black Bean Tortilla Simple Salad Quinoa Salad Jar Lentil Soup Fueling
Apple Cooked Edamame Soup, Cooked With Food
Edamame
DINNER
Garbanzo & Kale Simple Black Bean Savory Tofu Salad Spicy Spaghetti & Roasted Parsnip & Hearty Lentil Soup Peanut Hoisin Stir
Salad Tortilla Soup, Bowl Simple Salad Quinoa Fueling With Food Fry, Steamed
Cooked Edamame Spinach
SNACK
Maple Almond Chocolate Peanut Leftover: Chocolate Apple & Greek Leftover: Chocolate Grapes & Nuts Almonds & Apple
Greek Yogurt with Butter Bliss Balls Peanut Butter Bliss Yogurt Peanut Butter Bliss
Orange 2.0 Balls 2.0 Balls 2.0
2ND SNACK  
Grocery List
BAKING GOODS
pounds of Chia Seeds 1 can (5-7 fl oz) of Nonstick Cooking Spray

 1 ⁄8

1 package (12 oz) of Semi Sweet Chocolate Chips 1 package (7-8 oz) of Unsweetened Coconut Flakes
 
1 package (14 oz) of Unsweetened Shredded Coconut

BEVERAGES
1 package (20 oz) of Collagen Peptides


BREADS / CEREALS
pounds of Rolled Oats 1 loaf (24 oz) of Whole Wheat Bread

 1 ⁄4

1 bag (6 ct) of Whole Wheat Pita Bread

CANNED / JAR GOODS
1 can (2-3 oz) of Black Olives 2 cans (15 oz) of Canned Black Beans
 
3 cans (15 oz) of Canned Garbanzo Beans (Chickpeas) 1 can (15 oz) of Canned Pinto Beans
 
1 container (32 oz) of Chicken Broth 1 jar (18 oz) of Marinara Sauce
 
1 jar (18 oz) of Peanut Butter 1 jar (8-10 oz) of Raspberry Jam
 
1 jar (16 oz) of Tahini 1 can (8 oz) of Tomato Sauce
 
1 carton (32 fl oz) of Unsweetened Coconut Milk Beverage 1 can (28 oz) of Whole Peeled Tomatoes
 
DAIRY
1 dozen Eggs 1 package (16 oz) of Extra Firm Tofu

 
1 container (4 oz) of Feta Cheese 1 package (8 oz) of Fresh Mozzarella Cheese
 
3 containers (8 oz) of Plain Low-Fat Greek Yogurt 1 quart of Soy Milk (Unsweetened)
 
FROZEN FOODS
1 bag (16 oz) of Frozen Peas 1 package (16 oz) of Unsweetened Frozen Peaches e lli ng Lon
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 EWG RECOMMENDS TO BUY ORGANIC

Grocery List
INTERNATIONAL / ETHNIC
1 bag (12 ct) of Corn Tortillas 1 jar (16 oz) of Salsa

 
PASTA / RICE / BEANS
pounds of Brown Rice pounds of Quinoa

 
1⁄ 1⁄
8 8
pounds of Red Lentils 1 package (16 oz) of Whole Wheat Spaghetti

 
1⁄
2
PRODUCE
1 package (4 oz) of Alfalfa Sprouts 2 Avocados

 
1 Beets 1 pint of Blueberries
 
1 bunch of Broccoli pounds of Carrots
 
3⁄
8
1 ear of Corn 1 bunch of Curly Kale

  
1 package (16 oz) of Edamame (Shelled & Cooked) 1 package (1 oz) of Fresh Chives
 
ounces of Fresh Ginger 1 bulb of Garlic
 
1⁄
4
4 Green Bell Peppers 1 head of Green Leaf Lettuce

  
1 Jalapeño Pepper 1 bunch of Lacinato Kale
   
1 Lemon 1 Oranges
 
1 Parsnip 1 Pineapple
 
1 bunch of Radishes 1 bag (6 oz) of Raw Spinach
  
3 Red Apples 2 Red Bell Peppers
   
pounds of Red Grapes 2 Red Onions
  
1⁄
8
1 bag (12 oz) of Romaine Lettuce 1 package (5 oz) of Spring Mix Lettuce
  
1 Tomatoes 1 Yellow Onions
 
SNACKS
pounds of Mixed Nuts Unsalted pounds of Pumpkin Seeds (Pepitas)

 
1⁄ 1⁄
8 8
1 container (16 oz) of Roasted Unsalted Peanuts


e lli ng Longe
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.2020

Grocery List
SNACKS
pounds of Sliced Almonds pounds of Sunflower Seeds

 1⁄
8
 1⁄
8
pounds of Walnuts pounds of Whole Almonds

 
1⁄ 1⁄
8 8
SPICES / CONDIMENTS
1 bottle (16 fl oz) of Apple Cider Vinegar 1 bottle (8-9 fl oz) of Balsamic Vinegar
 
1 jar (1 oz) of Cayenne Pepper 1 jar (2 oz) of Cumin
 
1 jar (8 oz) of Dijon Mustard 1 jar (0.75 oz) of Dried Oregano
 
1 jar (1 oz) of Ground Cinnamon 1 jar (7 oz) of Hoisin Sauce
 
1 bottle (12 oz) of Maple Syrup 1 package (8 oz) of Nutritional Yeast
 
1 bottle (16 fl oz) of Olive Oil 1 jar (1 oz) of Paprika
 
1 jar (1-2 oz) of Red Pepper Flakes 1 jar (1.6 oz) of Sweet Paprika
 
1 packet (1-2 oz) of Taco Seasoning 1 bottle (20 fl oz) of Tamari Sauce (Reduced Sodium)
 
1 bottle (5 fl oz) of Toasted Sesame Oil 1 jar (0.5-1 oz) of Turmeric
 
TOPPINGS & INGREDIENTS
Hemp Hearts, Shelled Hemp Seeds


e lli ng Longe
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.2020

Maple Almond Greek
Yogurt with Orange
BY EVERYDAY EATLOVE
 2 MINS | 1 SERVINGS
 To modify servings, view nutrition
information and more, go to eatlove.is
Method
1. Spoon greek yogurt into a bowl. Top with maple syrup, almonds, and
INGREDIENTS orange slices.
1 cup greek yogurt low fat

1 orange sliced
1 teaspoon maple syrup
2 tablespoons almond slices
NUTRITION INFORMATION PER SERVING
Protein 27g Sodium 145mg

Total Fat 11g Saturated Fat 3.51g
Carbs 44g Fruits 1 servings
Calories 365kcal Vegetables 0 servings
Fiber 8.6g Added Sugar 4.03g
PORTIONS
Fuelling Longevity 100%
100%
e lli ng Longe
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.2020

Garbanzo & Kale Salad
BY LET'S REGALE
Method
1. Throw the kale, chickpeas, onion, tomato, and red bell pepper into a
large bowl.
2. Add the ginger and turmeric.
INGREDIENTS 3. Drizzle on the olive oil, sprinkle on salt and cracked pepper to taste,
and squeeze the juice of one whole lemon on top.
1 red onion peeled 1 pinch salt
4. Then, roll up your sleeves and dig in to mix it all together with your
1 red bell pepper chopped 2 cups chickpeas drained & rinsed
hands. Make sure the kale gets fully “massaged” by the olive oil and
1 tomato diced 2 tablespoons extra virgin olive oil lemon juice to take out any bitterness in its taste.
8 leaves Tuscan kale chopped 1 dash freshly ground black pepper
1 lemon 2 teaspoons ginger grated
2 teaspoons turmeric

Carbs 64g Fruits 0.5 servings
Calories 480kcal Vegetables 4.78 servings
Fiber 19g Added Sugar 0g
PORTIONS
50%
Leftovers 50%
50%
e lli ng Longe
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.2020

Radishing Egg
Sandwich
BY EVERYDAY EATLOVE
Method
To Hard Boil Eggs
INGREDIENTS
1. Place eggs in a pot and cover with cold water by 1 inch. Bring to a boil
2 eggs hard boiled 1
⁄2 tablespoon dijon mustard over medium-high heat, then cover, remove from the heat and set
1 aside 8 to 10 minutes. Drain, cool in ice water and peel. Set aside.
⁄2 cup radishes ministicks 1 dash salt
1 tablespoon chives chopped 1
⁄2 cup sprouts To Assemble Sandwich
2 tablespoons Greek yogurt 2 slices whole wheat bread 1. In a bowl, gently mash the the eggs. Add radishes, chives, Greek
yogurt, Dijon mustard and salt.
NUTRITION INFORMATION PER SERVING 2. Spoon egg salad on one bread slice, top with sprouts, then top with
bread slice.
PORTIONS
100%
e lli ng Longe
Fu
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.2020

Egg & Apple
BY EVERYDAY EATLOVE
Method
1. Place egg in a saucepan and cover with water. Bring water to a boil.
Once boiling, cover the pan with a lid and turn off the stove. Let
stand for 10-12 minutes.
2. Strain water, and run egg under cool water. Peel egg and serve with
INGREDIENTS apple.
1 egg hard boiled

1 apple
Protein 6.7g Sodium 64mg

Total Fat 4.96g Saturated Fat 1.56g
Fiber 3.96g Added Sugar 0g
PORTIONS
100%
e lli ng Longe
Fu
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.2020

High-Protein Oatmeal
2.0
BY RANELLE KIRCHNER, CHEF RDN
Method
Oatmeal
INGREDIENTS
1. Heat soymilk in a pot with oats on medium high heat.
1 1
⁄4 cup rolled oats ⁄4 cup blueberries
2. Stir as needed to prevent scalding for about 5-8 minutes
1
⁄2 cup soy milk 1 tablespoon sliced almonds
toasted 3. Remove from stovetop and serve with sides of chia seeds,
1 tablespoon chia seeds
blueberries and almonds.
2 tablespoons Collagen Peptides
Toasted Almonds
NUTRITION INFORMATION PER SERVING 1. Preheat oven to 375°F.
2. Place almonds on a baking sheet and roast until fragrant, about 8

minutes.
3. Remove from oven, let cool slightly.
PORTIONS
100%
e lli ng Longe
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.2020

Spicy Eggs Baked in
Tomatoes & Red
Peppers
BY EVERYDAY EATLOVE
INGREDIENTS Method
1
2 teaspoons olive oil ⁄2 teaspoon cayenne pepper 1. Heat a large skillet on medium heat. Add the oil and sauté the onion.
1
⁄2 cup red onion finely chopped 1 teaspoon oregano
2. Add the bell pepper and cook another 7-9 minutes until tender.
1 red bell pepper rinsed, seeded, 6 eggs
and thinly chopped 1 tablespoon feta cheese crumbled 3. Add the tomatoes and spices. Stir often for about 10-15 minutes
3
1 ⁄4 pounds canned whole until bubbling.
2 pita halved
tomatoes drained and chopped 4. Create small wells in the tomato mixture and crack an egg in each.
3
⁄4 teaspoon sweet paprika Cover with the lid and cook for another 5 minutes until egg whites
are set.
NUTRITION INFORMATION PER SERVING 5. Top with feta and serve with warm pita bread.

PORTIONS
33% Leftovers 67%
67%
e lli ng Longe
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.2020

Simple Black Bean
Tortilla Soup
BY EVERYDAY EATLOVE
Method
1. Preheat oven to 375°F. Spray a baking sheet with cooking spray and
INGREDIENTS set aside.
1
⁄4 cup salsa 1 can black beans drained & rinsed 2. Add salsa and green bell pepper to a pot over medium heat. Cook 2
minutes, stirring frequently.
2 green bell peppers diced 1 cooking spray
1 teaspoon cumin 4 corn tortillas cut into strips 3. Add cumin and cook about 20 more seconds, stirring constantly.
1 1 ⁄2 cups water 1 avocado cubed 4. Add water and bring to a simmer. Cook 10 minutes, then add black
beans and simmer for another 10 minutes.
NUTRITION INFORMATION PER SERVING 5. Meanwhile, place tortilla strips in a single layer onto the sprayed
baking sheet. Spray the tops lightly with cooking spray. Place into
oven and bake for 5-10 minutes until crispy.
Total Fat 13g Saturated Fat 1.91g 6. Serve soup topped with tortilla strips and avocado.
PORTIONS
50% Fuelling Longevity 50%
Leftovers 50%
50%
e lli ng Longe
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.2020

Cooked Edamame
BY EATLOVE
Method
1. Add salt to pot of water. Bring to a boil.
2. When the water is boiling, add the edamame.
3. After 5-6 minutes, test the texture of the edamame. The beans
INGREDIENTS should be firm, yet give to the teeth. (For a firmer bean, decrease the
cooking time.)
3
⁄4 cup edamame
4. When ready, drain the beans. May serve hot or at room temperature.
2 1 ⁄2 cups water
1 dash salt

PORTIONS
100%
e lli ng Longe
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.2020

Chocolate Peanut
Butter Bliss Balls 2.0
BY EVERYDAY EATLOVE
Method
1. Mix all ingredients in a bowl until well combined.
INGREDIENTS
2. Roll into balls, about 2 tablespoons each.
1
⁄2 cup rolled oats 2 tablespoons maple syrup
3. Each serving is 2 bliss balls.
1
⁄4 cup peanut butter 2 tablespoons semi-sweet
1
⁄4 cup shredded coconut chocolate chips
1
⁄4 cup Hemp Hearts, Shelled
Hemp Seeds
1
⁄4 cup Collagen Peptides

PORTIONS
Leftovers 75%
75% 25%
e lli ng Longe
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.2020

Savory Tofu Salad
Bowl
BY THE CONSCIOUS DIETITIAN
Method
1. To prepare the rice rinse well under running water. Add to a saucepan
INGREDIENTS with water. Bring to a boil, then turn down the heat and let simmer.
The rice will be ready when all the water has evaporated, about 30-
tofu bowl 40 minutes.
1
⁄4 cup brown rice 2 leaves kale destemmed 2. To prepare the tofu, cut tofu into rectangles about 1/2″ thick. Toss
1 with sesame oil and tamari. Spread onto an oiled baking sheet and
⁄2 cup water 2 leaves romaine
bake at 400ºF for 20 minutes.
1⁄ block extra firm tofu 1⁄ beet peeled, grated
4 4
1 1 3. While the rice and tofu are cooking prepare the salad. First wash the
⁄2 teaspoon sesame oil ⁄4 carrot grated
salad greens and rip them into bite size pieces. Add greens to a bowl
1
⁄2 teaspoon reduced sodium 1 tablespoon sunflower seeds with carrot, beets and sunflower seeds. Set aside while you prepare
tamari the dressing.
dressing 4. If you have a blender, preparing the dressing is as simple as whizzing

all the ingredients together. Otherwise add all ingredients to a bowl
1 teaspoon nutritional yeast 1 teaspoon apple cider vinegar and whisk by hand until the ingredients are incorporated.
1
1 teaspoon water ⁄2 clove garlic crushed
5. When the rice and tofu are done, assemble by serving the rice in a
1 teaspoon reduced sodium tamari 1 tablespoon extra virgin olive oil bowl topped with the salad and sunflower seeds. Add the tofu and
1
⁄2 teaspoon tahini paste dressing on top.

PORTIONS
Protein 22g Sodium 423mg Fuelling Longevity 100%
100%
e lli ng Longe
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.2020

Apple & Greek Yogurt
BY EVERYDAY EATLOVE
Method
1. Wash and slice apple. Serve with yogurt.
2. Sprinkle yogurt with cinnamon if desired.
INGREDIENTS
2
⁄3 cup plain Greek yogurt
1 sprinkle cinnamon
1 apple sliced

PORTIONS
100%
e lli ng Longe
Fu
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.2020

Spicy Spaghetti &
Simple Salad
BY EVERYDAY EATLOVE
Method
1. Cook pasta according to instructions. Toss with olive oil, then mix in
INGREDIENTS marinara sauce and olives.
2 1 ⁄2 ounces whole wheat 1 teaspoon red pepper flakes 2. Serve with lettuce and mozzarella.
spaghetti 4 black olives pitted and chopped
2 teaspoons olive oil 2 cups green lettuce chopped
1
⁄2 cup Marinara Sauce 1
⁄4 cup mozzarella finely chopped

Fiber 11g Added Sugar 7.1g
PORTIONS
100%
e lli ng Longe
Fu
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.2020

Peanut Butter & Jelly
Overnight Steel Cut
Oats
BY GARLIC+ZEST
INGREDIENTS Method
1 cup overnight steel cut oatmeal 1. Spoon overnight steel cut oatmeal into a microwave safe bowl and
1 tablespoon peanut butter, swirled into oatmeal nuke for 1-1 1/2 minutes until hot.
1 tablespoon jam, swirled into oatmeal 2. Dress your oats with the toppings mentioned above.
1 tablespoon peanuts toasted
Overnight Steel Cut Oats
Overnight Steel Cut Oats 1. Add oats, water and salt to a medium saucepan. Bring to a boil over
high heat, then reduce to medium low and cook for 5 minutes.
1 cup steel cut oatmeal
4 1 ⁄2 cups water 2. Remove the pan from the heat and whisk in the chia seeds so they are
mixed evenly throughout. Place the lid on the pan and set aside for at
1
⁄4 teaspoon salt least 4 hours or overnight.
1 tablespoon chia seeds (optional)
3. Transfer the oatmeal to a tupperware container to store throughout
the week. When you're ready for a bowl of oatmeal, spoon into a
NUTRITION INFORMATION PER SERVING microwave safe bowl and nuke for 1-1 1/2 minutes until hot.

PORTIONS
e lli ng Longe
Fuelling Longevity 100% Fu
11:42
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100%
12.11
.2020

Roasted Parsnip &
Quinoa
BY RANELLE KIRCHNER, CHEF RDN
Method
1. Heat oven to 400ºF.
INGREDIENTS 2. In a bowl, toss parsnip in paprika, turmeric, cumin, salt and pepper to
1 parsnip thinly sliced lengthwise 1 tablespoon olive oil, divided taste, and half of oil. Spread on a baking sheet evenly and cook for
1 1
about 20 minutes, until cooked throughout.
⁄2 teaspoon paprika ⁄4 cup quinoa
1⁄ teaspoon turmeric 1⁄ cup water 3. Meanwhile, in a medium pot, combine quinoa and water. Bring to a
4 2
1 1
boil, reduce to a simmer, and cook for about 15 minutes or until
⁄2 teaspoon cumin ⁄8 cup walnuts toasted
tender.
1 3
⁄4 pinch salt ⁄4 cup chickpeas drained & rinsed
1
4. Combine parsnip, quinoa, remaining oil, walnuts, and chickpeas in a
⁄4 pinch pepper 3 ounces spring greens
bowl.
5. Lay down a bed of salad greens, topped with parsnip/quinoa mix.


PORTIONS
100%
e lli ng Longe
Fu
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.2020

Almonds & Apple
BY EVERYDAY EATLOVE
Method
1. Pour almonds into a bowl. Serve with apple.
INGREDIENTS
1 ounce almonds
1 apple

PORTIONS
100%
e lli ng Longe
Fu
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.2020

High-Protein Pina
Colada Yogurt Bowl
2.0
BY EVERYDAY EATLOVE
INGREDIENTS Method
1 cup greek yogurt 1. Add yogurt to a bowl. Top with pineapple chunks, coconut flakes and
3
⁄4 cup pineapple chopped chia seeds.
2 tablespoons unsweetened coconut flakes
1 teaspoon chia seeds
2 tablespoons Collagen Peptides

PORTIONS
100%
e lli ng Longe
Fu
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.2020

Peanut Hoisin Stir Fry
BY EVERYDAY EATLOVE
Method
1. Cook spaghetti according to package directions. Drain and set aside.
2. Mix together peanut butter and hoisin sauce until well combined. Add
a splash of water if needed to help combine.
INGREDIENTS 3. Heat half the oil in a pan over medium high heat. Add tofu and cook
until golden brown. And a splash of the peanut butter mixture, stir,
2 ounces whole wheat spaghetti 2 teaspoons sesame oil and remove tofu from pan.
1
1 tablespoon peanut butter ⁄4 pound firm tofu pressed and
4. Heat remaining oil in the pan and add broccoli. Stir fry a couple
1 tablespoon hoisin sauce cubed
minutes until tender-crisp.
2 cups broccoli chopped
5. Add drained spaghetti to pan along with the remaining peanut butter
mixture. Stir until thoroughly mixed. Add tofu, give it another stir,
NUTRITION INFORMATION PER SERVING then turn off heat.

PORTIONS
100%
e lli ng Longe
Fu
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.2020

Steamed Spinach
BY EVERYDAY EATLOVE
Method
With a steam basket
1. Add 2 cups of water to pot and bring to a steaming boil.
2. Add spinach to steam basket or pot and place carefully in pot. Cover
INGREDIENTS with lid.
2 cups spinach 3. Steam for 3 minutes or until tender.
without a steam basket

1. Add half an inch of water to the pot. This will create the steaming
effect but is not enough to boil all the nutrients out of the vegetables.
Total Fat 0.23g Saturated Fat 0.04g 2. Bring water to a steaming boil, add spinach and cover with lid.
Carbs 2.18g Fruits 0 servings 3. Steam for about 3 minutes or until tender.
PORTIONS
100%
e lli ng Longe
Fu
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.2020

Fuzzy Peach Smoothie
2.0
BY NUTRITION IN MOTION
Method
1. Combine all ingredients in a blender and blend for 30 to 60 seconds
INGREDIENTS until well combined.
1⁄ cup unsweetened coconut beverage

2
1
⁄2 cup water
1⁄ cup frozen peaches
2
2 scoops Collagen Peptides

Carbs 7.8g Fruits 0.5 servings
PORTIONS
100%
e lli ng Longe
Fu
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.2020

Protein-Packed Quinoa
Salad Jar
BY EMILIE EATS
Method
Prep Salad Jar Ingredients
INGREDIENTS
1. Prepare the quinoa according to package directions. Let cool.
Salad 2. Cut the broccoli into florets.
1 1
⁄2 cup broccoli cut into florets ⁄3 cup cooked quinoa
3. Whisk dressing ingredients together.
1 1
⁄4 cup corn ⁄2 cup chickpeas drained & rinsed
1⁄ cup green peas 2 tablespoons pumpkin seeds
Assemble Salad Jar
4
2 cups spinach 1. First layer: Pour dressing into a 32 ounce or larger mason
jar/container.
Dressing 2. Second layer: Place broccoli, corn, and peas into jar.
2 tablespoons tahini
3. Third layer: Next, place the cooked quinoa, chickpeas, and pumpkin
1 tablespoon balsamic vinegar seeds.
Cooked Quinoa 4. Fourth layer: Top with spinach.
1 cup quinoa 5. Note: Salad jars can be prepped and stored overnight. If making more
than one salad jar, evenly divide ingredients amongst all jars.
2 cups water
6. To serve: shake jar before serving - eat directly out of jar or pour into
serving bowl.
Cooked Quinoa
Protein 25g Sodium 329mg 1. Rinse the quinoa thoroughly for 1-2 minutes using a fine mesh sieve.
2. Combine quinoa in a saucepan with water.
3. Bring to a boil, then reduce heat to low.
Fiber 13g Added Sugar 0g 4. Cover the pot and simmer for 15 minutes until the water has been
completely absorbed. e lli ng Longe
Fu
5. Remove saucepan from heat and let sit, covered, 1 1:452minutes.
for
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6. Fluff the quinoa with a fork.

12.11
.2020

Hearty Lentil Soup
Fueling With Food
BY EVERYDAY EATLOVE
Method
1. In a stockpot, heat the oil over low heat. Add the onion, garlic, and
INGREDIENTS jalapeños, and cook, stirring frequently, until the onion are tender,
about 5 minutes. Add the carrots, cover and cook, stirring
1⁄ tablespoon olive oil 1⁄ pound red lentils
2 2 occasionally, until the carrots are crisp-tender, about 10 minutes.
1 onion chopped 8 ounces tomato sauce
2. Stir in the lentils, tomato sauce, broth and seasoning, and bring to a
3 cloves garlic minced 1 1 ⁄2 cups pinto beans drained & boil. Reduce to a simmer, cover, and cook for 30 minutes.
1 jalapeño minced rinsed
3. Stir in the pinto beans and cook until the lentils are tender, about 20
2 carrots diced 4 cups Chicken Broth
minutes.
1 tablespoon Taco Seasoning

PORTIONS
25%
Leftovers 75%
75%
e lli ng Longe
Fu
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.2020

Grapes & Nuts
BY EVERYDAY EATLOVE
Method
1. Wash grapes. Serve with mixed nuts.
INGREDIENTS
10 red grapes
1 ounce mixed nuts
Protein 5.9g Sodium 2.11mg

PORTIONS
100%
e lli ng Longe
Fu
11:42
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12.11
.2020

7 Day Healthy Meal Plan For Older Adults 1

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1700 Vegetarian Lacto Ovo

NAME DIETARY PREFERENCE

Fuelling Longevity Vegetarian (Lacto-ovo) e lli ng Longe

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

pounds of Chia Seeds 1 can (5-7 ﬂ oz) of Nonstick Cooking Spray

1 package (20 oz) of Collagen Peptides

pounds of Rolled Oats 1 loaf (24 oz) of Whole Wheat Bread

1 dozen Eggs 1 package (16 oz) of Extra Firm Tofu

 EWG RECOMMENDS TO BUY ORGANIC

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

1 bag (12 ct) of Corn Tortillas 1 jar (16 oz) of Salsa

pounds of Brown Rice pounds of Quinoa

pounds of Red Lentils 1 package (16 oz) of Whole Wheat Spaghetti

1 package (4 oz) of Alfalfa Sprouts 2 Avocados

1 ear of Corn 1 bunch of Curly Kale

4 Green Bell Peppers 1 head of Green Leaf Lettuce

pounds of Mixed Nuts Unsalted pounds of Pumpkin Seeds (Pepitas)

1 container (16 oz) of Roasted Unsalted Peanuts

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pounds of Sliced Almonds pounds of Sunﬂower Seeds

pounds of Walnuts pounds of Whole Almonds

Hemp Hearts, Shelled Hemp Seeds

 EWG RECOMMENDS TO BUY ORGANIC

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1 cup greek yogurt low fat

NUTRITION INFORMATION PER SERVING

Protein 27g Sodium 145mg

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2. Add the ginger and turmeric.

NUTRITION INFORMATION PER SERVING

Protein 19g Sodium 661mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

1 egg hard boiled

NUTRITION INFORMATION PER SERVING

Protein 6.7g Sodium 64mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

2. Place almonds on a baking sheet and roast until fragrant, about 8

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

Protein 20g Sodium 650mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

2. When the water is boiling, add the edamame.

NUTRITION INFORMATION PER SERVING

Protein 15g Sodium 157mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

NUTRITION INFORMATION PER SERVING

Protein 15g Sodium 106mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

dressing 4. If you have a blender, preparing the dressing is as simple as whizzing

NUTRITION INFORMATION PER SERVING

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2. Sprinkle yogurt with cinnamon if desired.

NUTRITION INFORMATION PER SERVING

Protein 15g Sodium 95mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

NUTRITION INFORMATION PER SERVING

Protein 22g Sodium 735mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

Protein 16g Sodium 281mg

TRISTACA CURLEY, RD  +  tristaca@fuelingwithfood.com Copyright © 2020 GYFS Inc d/b/a EatLove

5. Lay down a bed of salad greens, topped with parsnip/quinoa mix.