Are you concerned about your bone health? A well-balanced diet plays a vital role in maintaining strong bones and preventing osteoporosis. Our 7-day Osteoporosis Diet Plan is here to guide you on a journey towards optimal bone health.
Day 1
Breakfast
- 8 ounces orange juice fortified with calcium and vitamin D
1 cup whole-grain cereal fortified with vitamin D
4 ounces milk
Lunch
- 2.5 ounces extra-lean ground beef on a whole grain bun (may add one slice of nonfat American cheese, one lettuce leaf, and two red tomato slices)
green salad with one hard-boiled egg and 2 tbsp. olive-oil-based dressing
8 ounces whole milk (or calcium-fortified unsweetened soy or almond milk)
Snack
- One orange
A protein and calcium-rich snacks such as Greek yoghurt, string cheese, or cottage cheese
Dinner
- 2.5-ounce chicken breast
1 cup broccoli
3/4 cup rice OR 2 slices French bread with 1 tsp. butter
1 cup strawberries with 2 tbsp. whipped cream or yoghurt
Day 2
Breakfast
- One slice of whole-grain toast with peanut butter or avocado
One apple
8 ounces calcium-fortified orange juice or 4 ounces milk
Lunch
- vegetarian chilli
green salad with one hard-boiled egg and 2 tbsp. dressing
frozen yoghurt, ricotta, or cottage cheese
Snack
- yoghurt with sliced fruit or berries
Dinner
- pasta primavera with whole grain pasta, grilled chicken, yellow squash, zucchini, carrots, and cherry tomatoes, dressed in olive oil
cucumber, avocado, and tomato salad
small serving frozen yoghurt with raspberries
Day 3
Breakfast
- slow-cooked oatmeal prepared with milk and topped with nuts
Lunch
- falafel pita sandwich with cucumber, lettuce, and tomato
One slice watermelon
Snack
- One apple, banana, or orange, or one serving strawberries PAIRED WITH EITHER:
yoghurt, almonds, peanut butter, pumpkin seeds, or cheese stick
Dinner
- fajita burrito with chicken or lean steak, bell peppers, and onions on a whole grain tortilla
green salad or cabbage slaw topped with cheese or avocado
Day 4
Breakfast
- scrambled tofu with vegetables, such as bell peppers, sugar snap peas, and spinach
oven-roasted breakfast potatoes sprinkled with shredded cheese
Lunch
- whole wheat wrap with red pepper hummus, grated carrots, and tomato (may also try black or white bean spreads)
One apple or banana
Snack
- fruit smoothie blended with yoghurt, milk, or calcium-fortified non-dairy substitute such as soy
Dinner
- grilled chicken sautéed with zucchini, asparagus, and mushrooms
corn on the cob
Day 5
Breakfast
- whole-grain cereal with sliced strawberries
4 ounces soy milk
One small banana
Lunch
- Thai soup with spinach, mushrooms, and protein (tofu, chicken, shrimp, etc.)
carrot and bean dip, with celery or carrots for dipping
green salad with tomatoes and basil
Snack
- Greek yoghurt parfait with chopped fruit and nuts
Dinner
- whole-grain spaghetti (or bean-based or chickpea pasta) with grilled chicken, shrimp, or lean ground turkey, and vegetables, such as chopped onions, grated carrots, and diced broccoli
a calcium-rich dessert like frozen yoghurt, a pudding made with milk, or ricotta drizzled with honey
Day 6
Breakfast
- whole-grain pancakes topped with yoghurt or cottage cheese and fresh fruit
One small low-sodium veggie or lean turkey sausage link
4 ounces milk or calcium-fortified orange juice
Lunch
- vegetable or bean-based soup topped with a dollop of Greek yoghurt, sour cream, or shredded cheese
black bean and corn salad with red peppers
One apple, banana, or orange
Snack
- Four 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
- omelette or quiche with cheese, tomato, spinach, and other desired vegetables
8 ounces juice or milk
Lunch
- 4- to 6-ounce salmon burger on a whole grain bun
green salad, cabbage slaw, or roasted broccoli
Snack
- rice pudding or milk pudding prepared with low-fat milk, OR
One handful of unsalted almonds
Dinner
- nachos topped with kidney beans, avocado, and low-fat cheese
Greek salad with feta cheese
Remember, this Osteoporosis Diet Plan is just a starting point. Personalize it to fit your tastes and nutritional needs. Focus on foods rich in calcium, vitamin D, magnesium, and other nutrients that boost bone health. Stay hydrated and consider consulting a healthcare professional or dietitian for personalized guidance. Your thoughtful food choices are an investment in the long-term strength and health of your bones.
We can help ease and relieve your symptoms with relaxing massage, osteopathy, Hijama, infrared, and PEMF therapy.
We are always happy to help!
References: HealthLine
