Seniors Diet Plan - Day 1
Breakfast
1/2 cup orange juice
1 large egg
1 tbsp milk
1 sliced tomato
1 slice whole wheat
1 tsp margarine
Method: Scramble egg with the milk. Serve on toast spread with margarine, and topped with sliced tomato.
Snack
1 cup fruit salad
Lunch
3 oz can sardines, drained
2 slices whole wheat bread
2 tsp margarine
diced cucumber
1 tbsp corn
1 sliced tomato
1 orange
Method: Mix the tuna with the diced cucumber and corn. Spread the bread with margarine and pile the tuna mixture between. Serve with the tomato and follow with fruit.
Snack
1/2 cup low-fat yogurt
banana
Dinner
6 oz white fish (cod, whiting, halibut)
1/4 cup white sauce (use prepared sauce)
1 cup spinach
1/2 cup carrots
1/2 cup potatoes, mashed with milk
Method: Steam fish and heat sauce according to directions on package. Serve with cooked vegetables and mashed potatoes.
Seniors Diet Plan - Day 2
Breakfast
2 Wheat Biscuits (like Weetabix or Shredded Wheat)
1/2 cup low-fat milk
1/2 cup fresh or frozen berries
1/2 cup orange juice
1 slice whole wheat bread
1 tsp each margarine/jelly
Method: Top the biscuits with the berries. Serve with toast topped with margarine and jelly, and orange juice.
Snack
6 dried apricots
Lunch
1 cup sodium-reduced Lentil Soup
6" French Bread
2 tbsp low-fat cream cheese
1 tbsp chopped nuts
Method: Split the bread down the middle and spread with the cheese, top with the nuts. Serve with soup.
Snack
1 cup fresh or frozen berries
1/2 cup low-fat yogurt
Dinner
4 oz skinless, boneless chicken breast
1/2 cup chopped canned tomatoes
1 small sliced onion
1/2 cup mushrooms
1/2 cup sodium-reduced chicken broth
1/2 cup cooked lentils
1 cup fresh/frozen spinach
Method: Thinly slice chicken. Put in ovenproof dish with the tomatoes, onion, mushrooms and broth. Cook in moderate oven for 35-40 minutes. Serve with lentils and spinach.
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