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Osteoporosis

Your 7-Day Osteoporosis Diet Plan

Day 3

Breakfast

  • slow-cooked oatmeal prepared with apples and/or raisins
  • 8 oz. calcium-fortified orange juice

Lunch

  • falafel pita sandwich (may add cucumber, lettuce, and tomato)
  • 1 slice watermelon

Snack

  • 1 apple, banana, or orange, or 1 serving strawberries

Dinner

  • fajita burrito with chicken or lean steak, bell peppers, onions, and quinoa on a whole-grain tortilla
  • mashed sweet potato
  • corn

Day 4

Breakfast

  • scrambled tofu with vegetables, such as bell peppers, sugar snap peas, and spinach
  • oven-roasted breakfast potatoes (may sprinkle with skim-milk American shredded cheese)

Lunch

  • whole-wheat wrap with red pepper hummus, grated carrots, and tomato (may also try black or white bean spreads)
  • 1 apple or banana

Snack

  • fruit smoothie blended with low-fat yogurt or skim milk

Dinner

  • grilled chicken sautéed with zucchini, asparagus, and mushrooms
  • corn on the cob

Day 5

Breakfast

  • whole-grain cereal with sliced strawberries
  • 4 oz. soy milk
  • 1 small banana

Lunch

  • Thai soup with noodles, spinach, mushrooms, and corn
  • carrot and bean dip, with celery and/or carrots for dipping
  • 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, such as chopped onions, grated carrots, and diced broccoli
  • small serving sorbet with berry sauce or fruits
Day 6

Breakfast

  • whole-grain pancakes topped with applesauce or fruit spread
  • 1 small veggie sausage link
  • 4 oz. milk or calcium-fortified orange juice

Lunch

  • vegetable and/or bean-based soup
  • black bean and corn salad with red peppers
  • 1 apple, banana, or orange

Snack

  • 4 cubes of low-fat cheese
  • whole-grain crackers or crisps

Dinner

  • whole-wheat spinach lasagna with low-fat cheese
  • green salad, with vegetables of your choice

Day 7

Breakfast

  • omelet or quiche with tomato, spinach, and other desired vegetables
  • 8 oz. calcium-fortified juice or skim milk

Lunch

  • 4- to 6-oz. salmon burger on a whole-grain bun
  • mashed potatoes

Snack

  • rice pudding or milk pudding prepared with low-fat milk
  • 1 handful of unsalted almonds

Dinner

  • nachos topped with kidney beans, avocado, and low-fat cheese
  • Greek salad with feta cheese

This meal plan was adopted from recommendations by the American Dietetic Association, the book “Building Bone Vitality: A Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis,” and the International Osteoporosis Foundation, which offers many bone-friendly recipes.

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