18 Quick, Easy, And Healthy Meals For Seniors
Introduction
If you are looking for an easy, healthy, and quick way to cook your meals, then this article is for you. With all the demands on our time, it’s tempting to grab take-out or even worse – processed fast food – however, this may not be the healthiest option available. And if you are looking for recipes that will help keep seniors healthy as they age, this article is also for you!
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Quick, Easy, And Healthy Meals For Seniors
1. Mixed Vegetable Fried Rice
Mixed Farro (or wheat) is good for your body since it has lots of fiber and protein, as well as Vitamins B6, B12, and folate. This recipe uses rice but you can use either Farro or Quinoa if you have trouble finding mixed Farro. We recommend adding some meat or other protein to the mix if you are looking to increase your caloric intake.
2. Chicken Stir Fry With Basil
Lean chicken or turkey is one of the most versatile meats out there. It’s not only good for your heart, but it’s also a great source of protein, low in calories and fat. This dish utilizes some ingredients you probably already have on hand. Use frozen vegetables to save time.
3. Scrambled Egg White Omelet
Eggs are an excellent source of high-quality proteins, phosphorous, riboflavin, niacin, and selenium MCTs are also present in eggs which can help weight loss programs. They are also high in fat-burning healthy fats.
4. Healthy Chicken Quesadillas With Tomato Salsa
You can use chicken, turkey, beef, or even vegetables of your choice for this dish. Just make sure you cut down on the added cheese since it’s generally high in fat, sodium, and calories. If you need to add more flavor to this dish try using salsa or guacamole instead of cheese.
5. Tofu Stir-Fry With Broccoli And Peppers
Tofu is made from soybeans (also known as edamame) which is rich in protein, phosphorus, and calcium. It is low in calories and fat, but it does have a lot of carbs.
6. Salisbury Steak With Mushroom Gravy
Ground beef is a very versatile meat that you can combine with a variety of ingredients to create new meals. Always opt for lean or extra lean ground beef since it has fewer calories and less fat than regular ground beef. It’s also good topped off with some vegetable gravy which can add lots of flavor to the dish while keeping you from adding more saturated fats from the butter or other ingredients used to make traditional white gravy. If you add broccoli, spinach, or other vegetables into this recipe, then you will increase your caloric intake by adding fiber and nutrients.
7. Turkey And Vegetable Chili
This is a great way to use turkey as a substitute for beef in chili recipes. Sodium is added to most chili recipes so it’s important to use high-quality foods such as lean ground turkey and canned beans to keep the sodium intake at a healthy level.
8. Vegetarian Chili With Quinoa And Black Beans
Quinoa is an excellent source of protein, magnesium, phosphorus, zinc, and iron. It also contains folic acid and antioxidants that may protect against heart disease and cancer. High-quality chicken broth is also rich in collagen, which gives the body flexibility and promotes your immune system.
9. Quinoa And Vegetable Hashbrown Casserole
Use French-fried potatoes to make a yummy casserole. This casserole also works great as a quick meal when you’re in a hurry, especially when you’re on the go. Just add some bacon or sausage if you want to add some extra flavor to this dish. Use frozen hash browns so they don’t have to cook too long in the oven and burn themselves.
10. Tofu Stir-Fry With Bok Choy And Snow Peas
Beans are a staple food that provides a good source of protein, fiber, iron, and other nutrients that your body needs for energy and health. It’s also a good source of vitamins and minerals such as calcium and zinc.
Bok choy is a good source of complex carbohydrates, fiber, vitamin A and C, beta carotene which helps fight against diseases such as cancer. It also provides you with lots of antioxidants.
11. Tomato Sausage Meatloaf
It’s important to get protein from meat, but if you’re on a vegan diet, you still need to get enough fiber. So take care to use plenty of beans or tofu in this dish which will not only give you the protein but also the fiber.
12. Vegetarian Quiche With Broccoli
Quiche is a versatile dish that can be served for lunch or dinner at any time. It’s extremely versatile and can be served for breakfast, lunch, or even as a side dish for dinner. You can make this recipe with any kind of vegetables and meats of your choice.
13. Broccoli, Cauliflower, And Cabbage Soup
Soup is an excellent meal because it’s easy to make and it’s very filling. This recipe can be made either vegetarian or with meat if you want to add more protein. It also uses cauliflower leaves, which are great to include in your diet since they are rich in fiber and nutrients including Vitamin K, A, and C, folate, calcium, iron, and magnesium. It also contains lutein which helps promote eye health.
Cabbage is also a good source of vitamin K which will help lower blood pressure levels, as well as vitamin B6, which helps promote healthy blood sugar levels.
14. Low-Fat Turkey Meatloaf
Turkey is a great source of high-quality protein that helps keep you full and satisfied throughout the day. It’s also a good source of many important nutrients such as potassium, selenium, and phosphorus. The other ingredients in this dish include onions, which are rich in antioxidants and vitamins like C and K as well as alfalfa sprouts which contain lots of fiber and protein, and other nutrients.
15. Smoked Salmon Dip With Crackers
A whole lot of smoked salmon makes an excellent dip that can be enjoyed with fresh vegetables or crackers or sliced bread dipped into the dip. Be sure to include lots of vegetables and low-fat dairy products like cream cheese and low-fat milk to make this dish as healthy as possible.
16. Spinach And Goat Cheese Quiche
Quiche is a very versatile dish that you can use to create various meals such as breakfast or lunch. It’s also a great way to eat eggs if you’re following a weight loss program because it’s rich in nutrients such as choline, which is very important for brain health and eye health. This recipe uses spinach and goat cheese which are both good sources of iron, folate, vitamins A and C, potassium, and other nutrients which can help support your immune system, heart health, and weight management programs.
17. Southwest Spaghetti Pie
This recipe uses lean ground beef, which is one of the most inexpensive cuts available. It’s also high in protein and is rich in iron, zinc, and B vitamins. This dish can be made with either ground beef or ground turkey to make it healthier.
18. Spinach And Feta Stuffed Chicken Breast
Chicken breast is an excellent protein source because it combines everything you need for a healthy body along with being delicious. It also contains selenium, which helps boost the immune system as well as play a role in many different bodily functions, including stress reduction.
19. Curried Chicken Salad
Chicken is an excellent source of many nutrients such as riboflavin, vitamin B12, choline, niacin, zinc, and iron. It’s also an excellent source of protein which our bodies need for building muscle tissue. This recipe uses fresh spinach which is full of vitamins and minerals that are essential to health. You can include other vegetables or nuts into this dish to include more fiber but it won’t change the nutritional content of the dish. Depending on how you use your chicken breast, you can increase your caloric intake by adding carrot sticks or other vegetables next to the chicken breast so they will absorb some of the fat from the chicken.
Conclusion
This post is composed of mostly simple recipes that are very easy to follow, can be made in different ways, and are all very tasty. The recipes that need the most work require the least amount of time, so if you decide to follow these suggestions you will be able to prepare your own healthy meals much more easily.