If you have osteoporosis, there are several key nutrients you need to supply to your body to keep your bones as strong as possible. First, you need to know what nutrients your body needs and what foods to avoid. Calcium is an important component of bone tissue, and vitamin D helps the body absorb calcium. Protein is essential for maintaining healthy tissues, including muscle tissue, and low protein intake is associated with an increased risk of hip fractures. Vitamin C enhances calcium absorption, while magnesium helps build strong bones. Vitamin K and zinc are also important for bone health. Excess salt and alcohol can harm bone health, so consume them in moderation. Also, avoid excessive caffeine and foods high in phytates, as they can affect calcium absorption. Here is a recommended 7-day meal plan, but consult your doctor before starting to ensure it doesn't interfere with any medications or health conditions. This plan is based on recommendations from the American Dietetic Association, the book 'Building Bone Vitality,' and the International Osteoporosis Foundation's healthy recipes.