7-Day Osteoporosis Meal Plan Overview
The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Each day of this meal plan contains 1200 to 1800 milligrams of calcium. As you can see, you can meet calcium needs through food sources, perhaps even without much thought.
Day 1
Breakfast
Greek yogurt, blueberries, pumpkin seeds, almond butter, and honey
Start your morning off with 8 ounces of non-fat Greek yogurt topped with blueberries (either fresh or thawed frozen). Stir in 1 tablespoon of almond butter, sprinkle with pumpkin seeds, and drizzle with honey.
Lunch
Salad with grilled chicken
Grill a chicken breast on three cups of kale with cucumbers, tomatoes, two tablespoons of sesame seeds, zucchini, and one cup of broccoli. Serve with balsamic vinaigrette and a side of one cup of cottage cheese topped with a sliced pear.
Dinner
Chili and a salad
Either make or buy some low-sodium chili. Top it with one tablespoon of sour cream, one ounce of cheddar cheese, and avocado slices.
Snacks
Sardines or salmon with crackers
For a filling snack, try a three-ounce can of sardines with bones (the bones provide calcium) and a serving of whole-grain crackers.
Day 2
Breakfast
Banana-berry smoothie
Make a smoothie using one cup of calcium-fortified milk, a frozen banana, frozen berries, and a serving of protein powder. Serve with a piece of whole wheat toast with peanut butter.
Lunch
Chili baked potato and salad
Bake a potato and top with leftover chili, one tablespoon of sour cream, and one ounce of cheddar cheese from last night. Serve with a salad of three cups of kale, tomatoes, and sliced cucumbers topped with oil and vinegar.
Dinner
Baked salmon and veggies
Bake salmon in the oven and serve with one cup of cooked collard greens, and roasted sweet potato slices. Sweet potatoes contain magnesium and potassium, which are good for bone health.
Snacks
Edamame and an orange
For a mid-afternoon pick-me-up, one and a half cups of steamed edamame in the pods and one medium orange.
Day 3
Breakfast
Scrambled eggs with toast
Scramble two eggs with one ounce of cheddar cheese and top with avocado slices. Serve with whole-grain toast and butter and one cup of calcium-fortified orange juice.
Lunch
Chicken salad sandwich and side salad
Use leftover grilled chicken to make a chicken salad sandwich on whole wheat bread. Serve with a side salad of cucumbers and tomatoes, topped with two tablespoons of grated parmesan cheese and one tablespoon of sesame seeds.
Dinner
Roasted pork loin and vegetables
Roast pork loin in the oven along with 1 cup of roasted Brussels sprouts and one cup of cooked bok choy. If you find Brussels sprouts bitter, roasting them deactivates the bitter compound. Brussels sprouts have Vitamins C and K, which help strengthen bones.
Snacks
Yogurt with berries
Have 8 ounces of non-fat Greek yogurt topped with fresh or thawed frozen berries for a calcium-filled snack.
Day 4
Breakfast
Hard-boiled eggs with avocado toast and milk
Make a hard-boiled egg and serve it with whole-wheat toast topped with smashed avocado and two tablespoons of grated parmesan cheese. If you want to add spice, sprinkle red pepper flakes on top of the avocado. Serve with eight ounces of milk or calcium-fortified plant-based milk.
Lunch
Mexican bowl
Make a Mexican-inspired bowl by putting cooked brown rice on the bottom and filling the bowl with layers of one cup of black beans, one cup of shelled edamame beans, roasted peppers, ¼-cup Mexican cheese shreds, olives, tomatoes, and shredded lettuce. Top with guacamole and salsa.
Dinner
Parmesan chicken sheet pan dinner
Slice one zucchini and place the slices with one cup of broccoli florets in a bowl and toss with one tablespoon of olive oil, salt, pepper, and one tablespoon of grated parmesan cheese. Place a chicken breast that has been lightly covered in olive oil on a sheet pan, sprinkle one tablespoon of grated parmesan cheese over it, and surround it with the zucchini slices and broccoli florets. Bake in the oven until done.
Snacks
Apple slices with cottage cheese
Slice up an apple and serve with one cup of cottage cheese and a four ounces of calcium-fortified orange juice.
Day 5
Breakfast
Oatmeal with berries and almonds
Start your day off with a filling bowl of oatmeal. You can make the oatmeal with one cup of calcium-fortified milk instead of water and topped with fresh or thawed frozen blueberries, 2 tablespoons of slivered almonds, and cinnamon.
Lunch
Grilled cheese sandwich and soup
Make a grilled cheese sandwich using 2 ounces of cheddar cheese on whole wheat bread. Serve your sandwich with low-salt tomato soup.
Dinner
Tofu stir fry with vegetables
Stir fry three ounces of extra firm tofu with bell pepper, carrot slices, and snap peas. Add a little toasted sesame oil for a deeper flavor.
Snacks
Cottage cheese and pineapple
For a snack with staying power, have eight ounces of non-fat plain yogurt topped with pineapple chunks.
Day 6
Breakfast
Scrambled eggs with orange juice
Scramble two eggs with spinach and top with one ounce of shredded cheddar cheese. Serve with one cup of calcium-fortified orange juice.
Lunch
Lentil soup and salad
Make or purchase canned low-sodium lentil soup. Warm the soup and serve two cups with three cups of kale topped with tomatoes, cucumbers, and two tablespoons of sesame seeds drizzled with oil, vinegar, and lemon juice. Serve with four ounces of orange juice.
Dinner
Pepper steak with vegetables
Rub fresh cracked pepper on a steak and grill it to your choice of doneness. Serve with sauteed pepper slices, one cup of cooked collard greens, and a baked potato. Top the baked potato with one tablespoon of sour cream and one ounce of shredded cheddar cheese.
Snacks
Banana and almond butter
For a fun and filling snack, slice a banana in half longways, spread peanut butter on half, and then top with the other half.
Day 7
Breakfast
Greek yogurt parfait
Make a parfait by layering eight ounces of non-fat, plain Greek yogurt, granola, berries, two tablespoons of almond butter, and 2 tablespoons of almond slivers in a tall glass.
Lunch
Turkey burger
Make a turkey burger and serve it on a whole wheat bun with one ounce of cheese, lettuce, tomatoes, and onion slices. To round out the meal, add a side salad made with two cups of spinach and tomatoes topped with olive oil and vinegar.
Dinner
Shrimp stir fry
Stir fry shrimp with one cup of bok choy, bell peppers, carrots, and snap peas. Add some extra flavor with a splash of low-sodium soy sauce and some toasted sesame oil. Serve over a bed of brown rice.
Snacks
Yogurt and granola
For a satisfying snack, have eight ounces of non-fat yogurt topped with granola and two tablespoons of slivered almonds.
How Season’s Dietitians Can Help You Build a Stronger Bone Foundation
Reaching for a calcium and Vitamin D supplement may seem an easy way to get calcium. However, the research on calcium supplementation and for bone density and fractures is mixed.
If you want personalized nutrition advice to maximize your bone health, including help deciding if a calcium supplement is right for you, a Season Dietitian can help! Your dietitian will work with you to determine if supplements will be beneficial and to create a personalized meal plan designed to support long-term bone health. They’ll also provide tips to optimize your intake of calcium, vitamin D, and other key bone-building nutrients. Get started with one of our expert dietitians today!
