30-Day High-Protein Meal Plan for Healthy Aging

If you want to enjoy your golden years feeling your best, focusing on eating more protein may help. Research links eating more protein in midlife from a variety of sources, including plant-based proteins, with a higher probability of healthy aging—meaning aging without significant cognitive or physical impairments and without chronic health conditions. In this 30-day high-protein meal plan for healthy aging, you’ll find a wide variety of protein-rich meals and snacks to help support your health as the years go on. With three different calorie levels to choose from and meal-prep tips throughout, this healthy high-protein meal plan can work for most people. Check it out! Your future-self will thank you. 

Why This Meal Plan Is Great for You

Each day of this plan provides an average of 100 grams of protein. You’ll find protein from a variety of sources, including poultry, fish, meat, legumes, dairy, nuts and whole grains. Because protein is the foundation of our cells, it plays an important role in every bodily function, including supporting muscle health and healthy immune function., 

While we focused on protein, we didn’t forget about fiber. Fiber is an important nutrient with many health benefits, but you may be surprised to learn it can help support healthy aging, too. Research links a high fiber intake with reduced inflammatory markers, an improved insulin response and a lower risk of developing chronic health conditions commonly associated with aging, such as type 2 diabetes, heart disease and neurodegenerative disorders. In this plan, each day provides an average of 34 grams of fiber day, just above the Daily Value of 28 grams per day. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make a double-batch of High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on days 2 through 5. 
2. Prepare Lemon-Blueberry Granola to have for breakfast throughout the month.
3. Make Anti-Inflammatory Farro & White Bean Salad to have for lunch on days 2 through 5. 

Day 1

Breakfast (395 calories)

A.M. Snack (198 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Lunch (414 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (627 calories)

Daily Totals: 1,810 calories, 86g fat, 101g protein, 163g carbohydrate, 31g fiber, 1,986mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and change P.M. snack to 1 clementine. 

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.

Day 2

Breakfast (448 calories)

A.M. Snack (215 calories)

Lunch (506 calories)

Dinner (474 calories)

Daily Totals: 1,808 calories, 87g fat, 88g protein, 180g carbohydrate, 32g fiber, 1,764mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup sliced strawberries and omit Tzatziki Cucumber Slices at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (448 calories)

A.M. Snack (198 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Lunch (506 calories)

P.M. Snack (130 calories)

Dinner (511 calories)

Daily Totals: 1,793 calories, 84g fat, 89g protein, 184g carbohydrate, 40g fiber, 2,157mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Cacio e Pepe-Inspired Kale Salad at dinner. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (448 calories)

A.M. Snack (215 calories)

Lunch (506 calories)

P.M. Snack (130 calories)

Dinner (500 calories)

Daily Totals: 1,799 calories, 91g fat, 96g protein, 162g carbohydrate, 36g fiber, 2,043mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 5

Breakfast (448 calories)

A.M. Snack (215 calories)

Lunch (506 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (433 calories)

Daily Totals: 1,779 calories, 82g fat, 91g protein, 182g carbohydrate, 34g fiber, 1,696mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (455 calories)

A.M. Snack (131 calories)

Lunch (354 calories)

P.M. Snack (122 calories)

Dinner (403 calories)

Evening Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Daily Totals: 1,780 calories, 64g fat, 99g protein, 213g carbohydrate, 35g fiber, 1,263mg sodium.

Make it 1,500 calories: Change evening snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 7

Breakfast (395 calories)

A.M. Snack (215 calories)

Lunch (354 calories)

P.M. Snack (130 calories)

Dinner (568 calories)

Evening Snack (122 calories)

Daily Totals: 1,784 calories, 82g fat, 104g protein, 167g carbohydrate, 28g fiber, 2,100mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Sun-Dried Tomato & Feta Egg Bites to have for breakfast throughout the week.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 9 through 12.
3. Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 8

Breakfast (455 calories)

A.M. Snack (203 calories)

Lunch (414 calories)

P.M. Snack (122 calories)

Dinner (572 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,819 calories, 78g fat, 98g protein, 193g carbohydrate, 34g fiber, 1,476mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 9

Breakfast (436 calories)

A.M. Snack (131 calories)

Lunch (374 calories)

P.M. Snack (203 calories)

Dinner (442 calories)

Evening Snack (215 calories)

Daily Totals: 1,802 calories, 79g fat, 107g protein, 181g carbohydrate, 31g fiber, 1,847mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 10

Breakfast (436 calories)

A.M. Snack (62 calories)

Lunch (374 calories)

P.M. Snack (203 calories)

Dinner (499 calories)

Evening Snack (215 calories)

Daily Totals: 1,789 calories, 85g fat, 93g protein, 176g carbohydrate, 29g fiber, 1,906mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories: Change A.M. snack to 1 medium apple and add 1 serving Massaged Kale Salad to dinner. 

Day 11

Breakfast (436 calories)

A.M. Snack (198 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Lunch (374 calories)

P.M. Snack (203 calories)

Dinner (463 calories)

Evening Snack (131 calories)

Daily Totals: 1,805 calories, 78g fat, 112g protein, 181g carbohydrate, 33g fiber, 1,909mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.

Day 12

Breakfast (436 calories)

A.M. Snack (198 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Lunch (374 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (527 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve 2 servings Chicken & Cabbage Soup with Pesto to have for lunch on days 13 & 14. 

Daily Totals: 1,806 calories, 89g fat, 109g protein, 155g carbohydrate, 30g fiber, 1,986mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack, change P.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snacks.

Day 13

Breakfast (436 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (448 calories)

P.M. Snack (203 calories)

Dinner (459 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,806 calories, 95g fat, 82g protein, 174g carbohydrate, 32g fiber, 2,287mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 medium peach.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to evening snack.

Day 14

Breakfast (436 calories)

A.M. Snack (131 calories)

Lunch (448 calories)

P.M. Snack (203 calories)

Dinner (452 calories)

Evening Snack (130 calories)

Daily Totals: 1,800 calories, 79g fat, 96g protein, 192g carbohydrate, 31g fiber, 1,914mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Lemon-Garlic Chicken Casserole to have for lunch on days 16 through 19.
2. Prepare Cranberry-Orange Energy Balls to have as a snack throughout the week.

Day 15

Breakfast (455 calories)

A.M. Snack (215 calories)

Lunch (422 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (456 calories)

Evening Snack (62 calories)

Daily Totals: 1,816 calories, 94g fat, 96g protein, 165g carbohydrate, 39g fiber, 974mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to evening snack.

Day 16

Breakfast (465 calories)

A.M. Snack (170 calories)

Lunch (462 calories)

P.M. Snack (186 calories)

Dinner (379 calories)

Evening Snack (131 calories)

Daily Totals: 1,793 calories, 56g fat, 100g protein, 238g carbohydrate, 33g fiber, 2,124mg sodium.

Make it 1,500 calories: Omit cherries at breakfast, change A.M. snack to 1 cup blueberries and omit evening snack.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 17

Breakfast (455 calories)

A.M. Snack (170 calories)

Lunch (462 calories)

P.M. Snack (186 calories)

Dinner (442 calories)

Evening Snack (95 calories)

Daily Totals: 1,810 calories, 58g fat, 103g protein, 236g carbohydrate, 34g fiber, 1,791mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium apple and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 18

Breakfast (465 calories)

A.M. Snack (170 calories)

Lunch (462 calories)

P.M. Snack (186 calories)

Dinner (459 calories)

Evening Snack (62 calories)

Daily Totals: 1,804 calories, 55g fat, 109g protein, 231g carbohydrate, 31g fiber, 2,135mg sodium.

Make it 1,500 calories: Omit cherries at breakfast, change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 19

Breakfast (455 calories)

A.M. Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Lunch (462 calories)

P.M. Snack (186 calories)

Dinner (436 calories)

Meal-Prep Tip: Reserve two servings Chicken Fajita Soup to have for lunch on days 20 & 21.

Daily Totals: 1,791 calories, 69g fat, 98g protein, 207g carbohydrate, 35g fiber, 2,012mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 20

Breakfast (465 calories)

A.M. Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Lunch (374 calories)

P.M. Snack (186 calories)

Dinner (509 calories)

Daily Totals: 1,786 calories, 69g fat, 84g protein, 221g carbohydrate, 35g fiber, 2,160mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast and increase to 2 Tbsp. natural peanut butter at A.M. snack.

Day 21

Breakfast (455 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (186 calories)

Dinner (478 calories)

Evening Snack (95 calories)

Daily Totals: 1,794 calories, 71g fat, 94g protein, 215g carbohydrate, 38g fiber, 1,066mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make One-Pot Chicken & Cabbage Soup to have for lunch on days 23 through 26. 

Day 22

Breakfast (385 calories)

A.M. Snack (170 calories)

Lunch (406 calories)

P.M. Snack (311 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium banana

Dinner (405 calories)

Evening Snack (130 calories)

Daily Totals: 1,807 calories, 90g fat, 103g protein, 161g carbohydrate, 28g fiber, 1,687mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. 

Day 23

Breakfast (455 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (359 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (394 calories)

Evening Snack (130 calories)

Daily Totals: 1,818 calories, 90g fat, 96g protein, 165g carbohydrate, 31g fiber, 1,559mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. 

Day 24

Breakfast (385 calories)

A.M. Snack (170 calories)

Lunch (359 calories)

P.M. Snack (131 calories)

Dinner (535 calories)

Evening Snack (202 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ½ cup sliced strawberries

Daily Totals: 1,782 calories, 90g fat, 112g protein, 148g carbohydrate, 33g fiber, 1,339mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 25

Breakfast (385 calories)

A.M. Snack (170 calories)

Lunch (359 calories)

P.M. Snack (131 calories)

Dinner (487 calories)

Evening Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Daily Totals: 1,800 calories, 83g fat, 106g protein, 172g carbohydrate, 33g fiber, 1,409mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Ass ¼ cup dry-roasted unsalted shelled pistachios to P.M. snack.

Day 26

Breakfast (455 calories)

A.M. Snack (122 calories)

Lunch (359 calories)

P.M. Snack (130 calories)

Dinner (536 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve two servings Cheesy One-Pot Chicken-Broccoli Orzo to have for lunch on days 27 & 28.

Daily Totals: 1,807 calories, 80g fat, 115g protein, 167g carbohydrate, 35g fiber, 1,346mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 serving Cacio e Pepe-Inspired Kale Salad to dinner and 1 clementine to evening snack.

Day 27

Breakfast (455 calories)

A.M. Snack (122 calories)

Lunch (536 calories)

P.M. Snack (130 calories)

Dinner (485 calories)

Evening Snack (62 calories)

Daily Totals: 1,788 calories, 68g fat, 107g protein, 198g carbohydrate, 40g fiber, 1,550mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ cup sliced strawberries and omit Citrus-Arugula Salad at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 28

Breakfast (385 calories)

A.M. Snack (170 calories)

Lunch (536 calories)

P.M. Snack (130 calories)

Dinner (446 calories)

Evening Snack (131 calories)

Daily Totals: 1,797 calories, 76g fat, 115g protein, 177g carbohydrate, 34g fiber, 1,623mg sodium.

Make it 1,500 calories: Omit kefir at breakfast, change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Week 5

Day 29

Breakfast (465 calories)

A.M. Snack (215 calories)

Lunch (465 calories)

P.M. Snack (95 calories)

Dinner (555 calories)

Daily Totals: 1,795 calories, 83g fat, 92g protein, 190g carbohydrate, 32g fiber, 1,788mg sodium.

Make it 1,500 calories: Omit cherries at breakfast, change A.M. snack to 1 clementine and change P.M. snack to 1 cup blueberries. 

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 30

Breakfast (455 calories)

A.M. Snack (200 calories)

Lunch (465 calories)

P.M. Snack (130 calories)

Dinner (429 calories)

Evening Snack (131 calories)

Daily Totals: 1,810 calories, 90g fat, 120g protein, 141g carbohydrate, 30g fiber, 1,689mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup sliced strawberries and omit evening snack.

High-Protein Foods to Focus On:

• Poultry
• Eggs
• Meat
• Fish 
• Shellfish
• Beans
• Lentils
• Nuts
• Seeds
• Soy (tofu, edamame)
• Dairy
• Seitan
• Tempeh

How Does Protein Support Healthy Aging?

As we age, our muscle mass and strength decreases. Often referred to as sarcopenia, loss of muscle mass and strength can negatively impact physical function and balance, increasing the risk of falls and fractures. Physical activity, including strength training, can help preserve muscle mass and strength to help support healthy aging. Eating sufficient protein is another important step to take. One study showed that eating more protein (about 1.2 grams of protein per kilogram of body weight) can help maintain muscle mass and prevent muscle loss in older adults. Preserving muscle mass and strength is associated with increased independence, better physical functioning and an overall better quality of life. Wondering where to start? Check out more of our High-Protein Dinners for Healthy Aging