A 75-year-old woman presents for a routine health maintenance visit. Her medical history is significant for hypertension and osteopenia diagnosed 2 years ago. She reports two minor falls in the past year and notes progressive muscle weakness. Her diet is low in dairy, and she spends little time outdoors. She currently consumes approximately 0.7 g/kg/day of protein. Laboratory studies show a serum 25-hydroxyvitamin D level of 22 ng/mL (reference 30–50 ng/mL) and a normal serum calcium level. Which of the following daily nutritional regimens is most appropriate to reduce her risk of further bone loss, fractures, and sarcopenia?