This menu plan is based on an 2000 calorie/day diet

(50% Carbohydrate, 20% Protein, 30% Fat).

The plan accounts for two snacks a day that can be used as pre-exercise fuel, recovery nutrition, or as a bridge between meals when hungry. If exercising fewer than three days a week, decrease to one snack per day. It is important for active adults to stay hydrated throughout the day. Drink two cups of water before exercise and water with meals and snacks throughout the day.