Breakfast (7:30 AM) – 10 sec
Chicken porridge with pumpkin & mung beans
30 g rice, 50 g chicken, 50 g pumpkin
OR
Beef soup with carrots & potatoes
Morning Snack (9:00 AM) – 5 sec
1 cup unsweetened yogurt + 200 g soft fruit
OR
1 glass of low-fat milk (200 ml)
Lunch (11:30 AM) – 10 sec
Quinoa or soft brown rice
Grilled salmon or chicken breast
Steamed veggies (spinach, carrots, zucchini)
Portion: ½ cup grains + 100 g protein + 200 g veggies
Afternoon Snack (2:30 PM) – 5 sec
Fruit smoothie (200 ml) or soy milk
Optional: boiled sweet potato or pumpkin
Dinner (6:00 PM) – 8 sec
Soft cooked rice + steamed lean pork
Winter melon & mushroom soup
Dessert: watermelon or papaya
Evening Snack (8:30 PM) – 5 sec
1 glass skimmed milk (200 ml)
#shorts #Healthy #Daily #Daily Meal Plan #Seniors