Senior 65+ at 1800 kcal
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Healthy Aging Nutrition For Active Older Adults🍽️ Continental, Mediterranean🥗 Non_veg🔥 1800 kcal💪 100g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oatmeal + walnuts + blueberries + Greek yogurt + flax | 50g + 15g + 80g + 100g + 10g | 380 | 18 | 50 | 12 |
| Snack | Apple + cheese + almonds | 1 + 30g + 15g | 240 | 9 | 25 | 12 |
| Lunch | Salmon + quinoa + leafy greens + olive oil + lemon | 120g + 80g + 150g + 10g | 460 | 32 | 40 | 18 |
| Snack | Hummus + carrots + cucumber | 40g + 100g + 100g | 160 | 6 | 18 | 6 |
| Dinner | Lean beef + sweet potato + Brussels + olive oil | 120g + 200g + 150g + 8g | 460 | 30 | 40 | 16 |
| Bedtime | Cottage cheese + flax + cinnamon | 150g + 8g | 140 | 17 | 8 | 5 |
| Total | 1840 | 112 | 181 | 69 |
Protein 1.0–1.2 g/kg (higher than RDA) for sarcopenia prevention,Vitamin D 1000–2000 IU; B12 from fortified or supplement (absorption declines),Calcium 1200 mg/day from food + supplement if needed
Why these macros matter
Hitting 100g of protein at 1800 kcal makes this an easy win for healthy aging nutrition for active older adults. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.