What is a good Diet Plan for Someone with Osteoporosis?
Osteoporosis is a bone disease that affects many people. After the age of 50, one in every four men and one in every three women develops osteoporosis. This is your Free 7-Day Osteoporosis Healthy Diet Plan
Day 1
- 30 ml orange juice fortified with calcium and vitamin D
- 125 ml milk
- 1 cup whole-grain cereal fortified with vitamin D
- 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
- 2 slices French bread with 1 teaspoon margarine
- 75 grams chicken breast
- 1/2 cup broccoli
- 3/4 cup rice
- 1 cup strawberries with 2 tbsp. lite whipped topping
Day 2
- 1 slice whole-grain toast with avocado and peanut butter or fruit jam
- 250 ml calcium-fortified orange juice or 125 ml milk
- Chili con Carne (vegetarian)
- Green salad, 1 hardboiled egg, 2 tablespoons low-calorie dressing
- Sorbet with raspberries (small portion)
- cucumber, avocado, and tomato salad
- Whole-grain pasta, grilled chicken, carrots, zucchini, carrots and cherry tomatoes dressed in olive oil
- Lemon sorbet garnished with berry sauce (small portion)
- Non-fat yogurt with slices of fruit or berries
Day 3
- Oatmeal with apples and/or raisins (slow cooked)
- 250 ml orange juice (calcium-fortified)
- falafel pita (may add cucumber, lettuce, and tomato)
- 1 slice watermelon
- 1 apple, banana, or orange
- fajita burrito with chicken or lean steak, bell peppers, onions, and quinoa on a whole-grain tortilla
- mashed sweet potato
- corn
- strawberries (1 serving)
Day 4
- scrambled tofu with vegetables (bell peppers, spinach)
- oven-roasted breakfast potatoes (may sprinkle with shredded cheese)
- whole-wheat wrap with red pepper hummus, grated carrots, and tomato
- 1 apple or banana
- fruit smoothie blended with low-fat yogurt
- grilled chicken sautéed with zucchini, asparagus, and mushrooms
- corn on the cob
- 1 apple, or banana
Day 5
- whole-grain cereal with sliced strawberries
- 250 ml soy milk
- 1 banana
- Thai soup with noodles, mushrooms, corn and spinach
- green salad with tomatoes and basil
- chickpea or white bean dip
- 1 toasted whole-grain pita, sliced into fours for dipping
- whole-grain spaghetti with vegetables (chopped onions, carrots, broccoli)
- sorbet with fruits (small portion)
- carrot and bean dip, with celery and carrots for dipping
Day 6
- whole-grain pancakes with applesauce
- 1 small veggie sausage
- 250 ml milk or orange juice (calcium-fortified)
- vegetable soup
- black bean and corn salad with red peppers
- 1 apple, banana, or orange
- whole-wheat spinach lasagne with low-fat cheese
- green salad with vegetables of your choice
- whole-grain crackers or crisps
- 4 cubes of low-fat cheese
Day 7
- omelette or quiche with tomato, spinach, and vegetables
- 250 ml mil or orange juice (calcium-fortified)
- 150 grams salmon on a whole-grain bun
- mashed potatoes
- rice or milk pudding prepared with low-fat milk
- nachos topped with kidney beans, avocado, and low-fat cheese
- Greek salad with feta cheese
- 1 handful of unsalted almonds
Conclusion
This free osteoporosis meal plan can be changed and customized to meet your needs.
To speed up your recovery process, it is important to engage in physical activity such as Vibration Training and/or bioDensity Osteogenic Loading Exercises.
Osteoporosis can be managed with a well-balanced diet rich in Vitamin D, Calcium, and Magnesium, as well as intermittent fasting and physical activity such as Power Plate pilates exercises.
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!