Healthy Diet from 50 Plus: Example Daily Plan

A diet plan with less than 75 g of fat per day and a maximum of 10% of the total energy as saturated fatty acids can be quite tasty and you will also be full. Just try out the following example daily plan! In addition, drink at least 500 ml of liquid, for example water or herbal tea.

Breakfast:

Muesli with fresh fruit and yogurt, coffee.

Quantity	Ingredients	Energy kcal	Fat g
25g	Whole grain oatmeal	85	2
35g	Corn Flakes	129	0
50g	Yogurt	19	0
50g	Strawberries	16	0
50g	Nectarine	29	0
50g	Banana	48	0
15g	Sunflower seeds	86	7
15g	Pumpkin seeds	85	6
50ml	Orange juice	11	0
250ml	Coffee	5	0
25ml	Milk	12	0
5g	Sugar	20	0

2. breakfast

Wholemeal bread with herb curd cheese and radishes plus vegetable sticks, apple juice spritzer.

Quantity	Ingredients	Energy kcal	Fat g
45g	Whole wheat bread	85	0
30g	Herb curd, low fat	23	0
50g	Radish	8	0
50g	Carrot	13	0
100g	Cucumber	6	0
50g	Kohlrabi	13	0
80ml	Apple juice	41	0
120ml	Water	0	0

Lunch

Roasted salmon fillet with wild rice and ratatouille, water.

Quantity	Ingredients	Energy kcal	Fat g
100g	Salmon	223	16
50g	Wild rice	176	1
200g	Ratatouille	98	7
200ml	Water	0	0

Afternoon meal

1 piece of fruit cake, tea

Quantity	Ingredients	Energy kcal	Fat g
140g	Fruitcake	202	5
240ml	Tea	0	0

Dinner

Whole wheat bread with cheese, tomato arugula salad with whole wheat roll, orange juice spritzer.

Quantity	Ingredients	Energy kcal	Fat g
45g	Whole wheat roll	100	1
45g	Volkorn bread	85	0
20g	Margarine	72	8
30g	Cheese	86	5
80g	Tomatoes	14	0
50g	Arugula	7	0
10g	Olive oil	88	10
15g	Vinegar	17	0
80ml	Orange juice	18	0
120ml	Water	0	0

Late Meal

Apple slices, salt sticks to munch on

Quantity	Ingredients	Energy kcal	Fat g
120g	Apple	62	0
50g	Salt sticks	174	0