Bone health meal plan, calcium through the day.
Calcium, vitamin D and protein are the three parts of eating for bone strength. This week puts all three on the plate at about 1,700 calories a day, with a shopping list for the rest. Alma can fit it to your goal.
Built from NIH and Bone Health and Osteoporosis Foundation advice.
The rules
Three habits for stronger bones
Calcium through the day
Yogurt, milk, sardines, calcium-set tofu or kale across your meals.
Vitamin D on the list
Fatty fish, egg yolks and fortified milk. Ask your clinician about supplements.
Protein and produce
Protein at each meal, and fruit and vegetables at most meals.
Sample week
Seven days of bone health meals
About 1,650 to 1,850 calories a day. Scale portions to your needs. Find your number
Bone density testing and osteoporosis medicines are a clinician's call. If you have kidney disease, take a medicine that affects calcium, or have had a fracture, talk with your care team before changing how you eat.
Day 1Monday
BreakfastGreek yogurt with figs and sesame1 cup plain Greek yogurt, 2 dried figs, 1 tbsp sesame seeds, 1 tsp honey
LunchSardine and white bean toast1 can sardines in olive oil, ½ cup white beans, 2 slices whole-grain toast, lemon, parsley
SnackWarm milk with almonds1 cup 1% milk, 1 oz almonds
DinnerBaked tofu with broccoli and brown rice6 oz calcium-set tofu, 2 cups broccoli, 1 cup cooked brown rice, 2 tsp sesame oil, garlic
About 1,650 kcal110 g protein27 g fiber
Day 2Tuesday
- BreakfastCheddar and spinach omelet with milk2-egg omelet with spinach and 1 oz cheddar, ½ cup calcium-fortified orange juice, 1 slice whole-grain toast
- LunchKale and quinoa salad with feta2 cups massaged kale, 1 cup cooked quinoa, 1 oz feta, ¼ cup chickpeas, 2 tsp olive oil, lemon
- SnackCottage cheese with pineapple¾ cup cottage cheese, ½ cup pineapple, 1 tbsp pumpkin seeds
- DinnerSalmon with sesame greens and potatoes5 oz salmon, 2 cups bok choy, 1 cup boiled potatoes, 1 tbsp tahini, sesame seeds
About 1,710 kcal113 g protein24 g fiber
Day 3Wednesday
- BreakfastFortified oatmeal with milk and almonds1 cup cooked oats, 1 cup fortified soy milk, 1 oz almonds, 1 cup blackberries
- LunchSardine and tomato pasta1 can sardines, 1½ cups cooked whole-wheat pasta, ½ cup marinara, 1 oz Parmesan
- SnackYogurt with kiwi and chia¾ cup plain Greek yogurt, 1 kiwi, 1 tbsp chia seeds
- DinnerChicken with kale and white beans5 oz chicken thigh, 2 cups kale, ¾ cup white beans, 2 tsp olive oil, lemon
About 1,850 kcal130 g protein42 g fiber
Day 4Thursday
- BreakfastRicotta toast with figs½ cup part-skim ricotta, 1 slice whole-grain toast, 2 dried figs, 1 tsp honey
- LunchMiso tofu soup with soba and edamame6 oz firm tofu, 1 cup cooked soba, 2 cups spinach, 1 cup edamame, 1 tbsp miso
- SnackCheese and apple slices1 oz Swiss cheese, 1 apple, 1 tbsp walnuts
- DinnerRoast chicken with tahini yogurt5 oz chicken breast, ½ cup plain yogurt with tahini, 1 cup potatoes, 2 cups roasted carrots, 2 tsp olive oil
About 1,770 kcal130 g protein32 g fiber
Day 5Friday
- BreakfastYogurt smoothie with kale and peach1 cup Greek yogurt, 1 cup kale, 1 peach, 1 cup fortified soy milk, 1 tbsp ground flax
- LunchChickpea and feta salad with pita½ cup chickpeas, 1 oz feta, cucumber, tomato, 1 tbsp olive oil, 1 whole-wheat pita
- SnackFortified cocoa with almonds1 cup fortified milk heated with 1 tbsp cocoa, 1 oz almonds
- DinnerShrimp and broccoli stir-fry with rice5 oz shrimp, 2 cups broccoli, 1 cup cooked brown rice, 2 tsp canola oil, ginger
About 1,670 kcal107 g protein30 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with yogurt and berries2 four-inch buckwheat pancakes, ½ cup plain Greek yogurt, 1 cup blueberries, 1 tbsp maple syrup
- LunchGrilled cheese with tomato soup2 slices whole-grain bread, 1½ oz cheddar, 1 cup homemade tomato soup, 1 tsp butter
- SnackCottage cheese with strawberries¾ cup cottage cheese, 1 cup strawberries, 1 tbsp sunflower seeds
- DinnerTofu and edamame curry with rice6 oz firm tofu, ½ cup edamame, ½ cup cooked brown rice, ½ cup light coconut milk, 2 tsp olive oil
About 1,660 kcal93 g protein24 g fiber
Day 7Sunday
- BreakfastWaffle with ricotta and peach1 whole-wheat waffle, ½ cup part-skim ricotta, ½ peach, cinnamon
- LunchLentil soup with kale and Parmesan1½ cups lentil soup, 1 cup kale, 1 oz Parmesan, 1 slice sourdough
- SnackYogurt with figs and pistachios¾ cup Greek yogurt, 2 dried figs, ½ oz pistachios
- DinnerBaked salmon with sesame broccoli and quinoa4 oz salmon, 2 cups broccoli, ¾ cup cooked quinoa, 2 tsp sesame oil, sesame seeds
About 1,690 kcal117 g protein34 g fiber
Shopping list
What to buy
Most days
Now and then
Ask your clinician about vitamin D, and about calcium if you avoid dairy.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods are good for bone health?
Milk, yogurt, cheese, calcium-set tofu, canned sardines with bones, kale, bok choy and broccoli all carry calcium. Fatty fish, egg yolks and fortified milk add vitamin D. The Bone Health and Osteoporosis Foundation also says getting enough protein matters, and vegetables and fruit carry bone-supporting nutrients.
How much calcium do you need a day?
The NIH Office of Dietary Supplements sets calcium at 1,000 mg a day for women 19 to 50 and men 51 to 70, and 1,200 mg a day for women 51 and older and everyone over 70. Yogurt, milk, sardines, tofu and greens all count. Labels vary by brand, so check them if you track closely.
Can this meal plan replace osteoporosis medicine?
No. Food supports bone, and osteoporosis medicines are a decision for you and your clinician. Do not stop or change a prescribed medicine on your own. Ask your care team what calcium and vitamin D intake fits your situation.
Do you need a vitamin D supplement?
The NIH sets vitamin D at 600 IU (15 mcg) a day for ages 1 to 70 and 800 IU (20 mcg) over 70. Fatty fish, egg yolks and fortified milk help, but food often falls short. Ask your clinician whether a supplement fits you.
Is dairy the only source of calcium?
No. Canned sardines with bones, calcium-set tofu, fortified soy milk, kale, bok choy, almonds and sesame seeds all carry calcium. Spinach has calcium too, but the body absorbs little of it. Dairy is an easy source, which is why this week leans on it.
How many calories is this meal plan?
About 1,650 to 1,850 calories a day, with 93 to 130 grams of protein and 24 to 42 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards the greens, fish and whole grains this week is built on. Alma also builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.