7-Day Osteoporosis Diet Plan
Always consult with your specialist before beginning a new meal plan to ensure that it does not conflict with any health conditions or medications you are taking!
Here is a 7-Day Osteoporosis Diet Plan
Day 1
Breakfast
- 30 ml orange juice fortified with calcium and vitamin D
- 125 ml milk
- 1 cup whole-grain cereal fortified with vitamin D
Lunch
- 75 ml ground beef (lean) on a whole-grain bun
(you may add 1 slice cheese, 1-2 lettuce leaves, 2 tomato slices) - Green salad with 1 hard-boiled egg and 2 tbsp. low-calorie dressing
- 250 ml milk
Snack
- 2 slices French bread with 1 teaspoon margarine
Dinner
- 75 grams chicken breast
- 1/2 cup broccoli
- 3/4 cup rice
- 1 cup strawberries with 2 tbsp. lite whipped topping
Snack
- 1 orange
Day 2
Breakfast
- 1 slice whole-grain toast with avocado and peanut butter or fruit jam
- 250 ml calcium-fortified orange juice or 125 ml milk
Lunch
- Chili con Carne (vegetarian)
- Green salad, 1 hardboiled egg, 2 tablespoons low-calorie dressing
- Sorbet with raspberries (small portion)
Snack
- Cucumber, avocado, and tomato salad
Dinner
- Whole-grain pasta, grilled chicken, carrots, zucchini, carrots and cherry tomatoes dressed in olive oil
- Lemon sorbet garnished with berry sauce (small portion)
Snack
- Non-fat yogurt with slices of fruit or berries
Day 3
Breakfast
- Oatmeal with apples and/or raisins (slow cooked)
- 250 ml orange juice (calcium-fortified)
Lunch
- Falafel pita (may add cucumber, lettuce, and tomato)
- 1 slice watermelon
Snack
- 1 apple, banana, or orange
Dinner
- Fajita burrito with chicken or lean steak, bell peppers, onions, and quinoa on a whole-grain tortilla
- Mashed sweet potato
- Corn
Snack
- Strawberries (1 serving)
Day 4
Breakfast
- Scrambled tofu with vegetables (bell peppers, spinach)
- Oven-roasted breakfast potatoes (may sprinkle with shredded cheese)
Lunch
- Whole-wheat wrap with red pepper hummus, grated carrots, and tomato
- 1 apple or banana
Snack
- Fruit smoothie blended with low-fat yogurt
Dinner
- Grilled chicken sautéed with zucchini, asparagus, and mushrooms
- Corn on the cob
Snack
- 1 apple, or banana
Day 5
Breakfast
- Whole-grain cereal with sliced strawberries
- 250 ml soy milk
- 1 banana
Lunch
- Thai soup with noodles, mushrooms, corn and spinach
- Green salad with tomatoes and basil
Snack
- Chickpea or white bean dip
- 1 toasted whole-grain pita, sliced into fours for dipping
Dinner
- Whole-grain spaghetti with vegetables (chopped onions, carrots, broccoli)
- Sorbet with fruits (small portion)
Snack
- Carrot and bean dip, with celery and carrots for dipping
Day 6
Breakfast
- Whole-grain pancakes with applesauce
- 1 small veggie sausage
- 250 ml milk or orange juice (calcium-fortified)
Lunch
- Vegetable soup
- Black bean and corn salad with red peppers
Snack
- 1 apple, banana, or orange
Dinner
- Whole-wheat spinach lasagne with low-fat cheese
- Green salad with vegetables of your choice
Snack
- Whole-grain crackers or crisps
- 4 cubes of low-fat cheese
Day 7
Breakfast
- Omelette or quiche with tomato, spinach, and vegetables
- 250 ml mil or orange juice (calcium-fortified)
Lunch
- 150 grams salmon on a whole-grain bun
- Mashed potatoes
Snack
- Rice or milk pudding prepared with low-fat milk
Dinner
- Nachos topped with kidney beans, avocado, and low-fat cheese
- Greek salad with feta cheese
Snack
- 1 handful of unsalted almonds
7-Day Osteoporosis Diet Plan
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