7-Day Osteoporosis Diet Plan

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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