ShareAShop 14-Day Menu
Healthy, balanced meals for older adults living alone
Sources: Australian Eggs Healthy 7-Day Plan + BC Government Healthy Eating for Seniors
About This Menu
This 14-day menu is designed for older adults (60+) living alone or in small households. It combines two government-endorsed meal plans to provide variety, nutrition, and practical shareability.
- First 7 days: Australian Eggs Healthy Meal Plan (aligns to Australian Guide to Healthy Eating for 60–80 years)
- Days 8–14: BC Health Eating for Seniors (aligns to Canada's Food Guide, UK adapted)
- Daily energy: ~8,700–9,000 kJ (2,100–2,200 kcal)
- Emphasis: Protein, whole grains, coloured vegetables, calcium-rich dairy, low sodium
- Shareability: Meals designed with portion-split potential for 2–4 person groups
Week One: Australian Eggs Plan
Day 1
Sunday
Breakfast
Porridge with rolled oats, 1 cup milk, drizzled with honey + 1 banana or 6 dried apricot halves
Lunch
Tex-Mex Egg Tortilla Pockets + 1 tub yoghurt
Dinner
Beef Burrito Bowl: 100g lean beef mince, cherry tomato, cucumber, 1 cup brown rice, Greek yoghurt, feta cheese, lime juice
Snacks & Dessert
1 cup fruit salad with pumpkin seeds; 1 scoop ice cream
Australian Eggs
Day 2
Monday
Breakfast
Nut butter toast (wholemeal/linseed) + 1 glass milk + 1 piece fruit (orange, pear, or banana)
Lunch
Beef & Cannellini Bean Minestrone Soup with wholegrain bread
Dinner
Baked salmon fillet with sweet potato mash, baked vegetables (zucchini, onion, capsicum), lemon juice
Snacks & Dessert
1 tub yoghurt; Fresh fruit & cheese platter
Australian Eggs
Day 3
Tuesday
Breakfast
Muesli with yoghurt & mixed berries (½ cup muesli, 1 tub yoghurt, 1 cup berries)
Lunch
Turkey & salad sandwich (wholegrain bread, turkey, lettuce, tomato, cheese)
Dinner
Egg fried rice with vegetables
Snacks & Dessert
Chai tea with 1 glass milk; Fruit salad with ricotta cheese (1 cup fruit + 2 tbsp ricotta)
Australian Eggs
Day 4
Wednesday
Breakfast
Wholegrain flaky cereal with linseeds, 1 cup milk + 1 cup fruit (pineapple, peach, or melon)
Lunch
Smashed avocado, tuna & feta on wholegrain toast with paprika + bundle of grapes
Dinner
Pork stir-fry: 100g pork, 2 cups vegetables (broccoli, peas, capsicum, onion), 1 cup brown rice, 2 tsp oil
Snacks & Dessert
1 tub yoghurt with linseeds; Chocolate drizzled strawberries (1 cup strawberries, 2 tsp dark chocolate)
Australian Eggs
Day 5
Thursday
Breakfast
Muesli with yoghurt & fruit (½ cup muesli, 1 tub yoghurt, 1 apple or orange)
Lunch
Heart Healthy Shakshuka with wholemeal sourdough
Dinner
Pesto chicken pasta: 1 cup wholemeal pasta, basil pesto, sliced chicken breast, cherry tomatoes, roasted asparagus + side salad
Snacks & Dessert
Cheese on wholegrain crackers; Fruit smoothie (1 cup milk, 1 tbsp walnuts, fruit)
Australian Eggs
Day 6
Friday
Breakfast
Wholewheat cereal biscuits, 1 cup milk, crushed walnuts + berries, raisins, or sultanas
Lunch
Stuffed sweet potato: Baked sweet potato filled with kidney beans, diced tomato, shredded cheese + 1 cup berries
Dinner
Egg Skirt Dumplings + steamed vegetables (broccoli, peas, carrots)
Snacks & Dessert
2 wholegrain crackers with hummus & cucumber; Yoghurt with muesli & crushed nuts
Australian Eggs
Day 7
Saturday
Breakfast
Ricotta & fruit wrap: Wholemeal flat bread with ricotta, sliced banana, peach + 1 glass milk
Lunch
Chicken tacos: Taco shells with shredded chicken, tomato salsa, avocado, lettuce, onion + 1 tub yoghurt
Dinner
Roast lamb & quinoa salad: Diced lean lamb, 2 cups vegetables (broccoli, cress, sprouts, cherry tomato, snap peas), 1 cup quinoa, feta cheese, walnuts
Snacks & Dessert
2 pieces small fruit (nectarines, kiwifruits, plums) + 1 boiled egg; Reduced-fat custard
Australian Eggs
Week Two: BC Health Plan (Adapted)
Day 8
Sunday
Breakfast
Scrambled eggs on wholegrain toast with tomato + 1 cup milk
Lunch
Vegetable barley soup with whole grain bread + apple
Dinner
Baked white fish with herb sauce, steamed broccoli, sweet potato wedges
Snacks & Dessert
Handful of almonds; Yoghurt with berries
BC Health for Seniors
Day 9
Monday
Breakfast
Oatmeal with low-fat milk, sliced banana, teaspoon of honey
Lunch
Turkey & vegetable wrap with low-fat cheese + carrot sticks
Dinner
Lean ground beef with tomato sauce, whole wheat pasta, steamed green beans
Snacks & Dessert
Low-fat muffin; String cheese + whole grain crackers
BC Health for Seniors
Day 10
Tuesday
Breakfast
Whole grain toast with peanut butter + 1 glass low-fat milk + orange
Lunch
Lentil soup with vegetables + whole grain roll + small mixed green salad
Dinner
Grilled chicken breast with herbs, roasted carrots, brown rice
Snacks & Dessert
Low-fat yoghurt + granola; Apple with almonds
BC Health for Seniors
Day 11
Wednesday
Breakfast
Scrambled eggs with mushrooms on whole grain toast + 1 cup milk
Lunch
Baked salmon sandwich on whole grain bread with lettuce & tomato + berries
Dinner
Turkey meatballs in low-sodium tomato sauce with whole wheat pasta, steamed zucchini
Snacks & Dessert
Cheese & crackers; Low-fat custard
BC Health for Seniors
Day 12
Thursday
Breakfast
Low-fat granola with yoghurt & sliced peaches
Lunch
Vegetable & bean chilli with brown rice + avocado slice
Dinner
Baked cod with dill, steamed broccoli, sweet potato, side salad
Snacks & Dessert
Almonds & raisins; Poached pear in cinnamon
BC Health for Seniors
Day 13
Friday
Breakfast
Whole grain cereal with low-fat milk + banana + walnuts
Lunch
Tuna salad wrap (whole grain wrap, canned tuna, lettuce, cucumber, tomato) + berries
Dinner
Lean pork tenderloin with herbs, roasted root vegetables, quinoa
Snacks & Dessert
Low-fat yoghurt + granola; Dried apricots
BC Health for Seniors
Day 14
Saturday
Breakfast
French toast made with whole grain bread, egg, low-fat milk + berries + 1 cup milk
Lunch
Lentil & vegetable soup + whole grain crackers + orange
Dinner
Baked chicken with rosemary, steamed asparagus, wild rice pilaf
Snacks & Dessert
String cheese + whole grain crackers; Low-fat frozen yoghurt with blueberries
BC Health for Seniors