Quick and easy are not often words associated with healthy at-home meals. Whipping up something delicious on a dime is a challenge for everyone, especially when nutrition is essential. Enjoying a balanced diet is necessary at any age. As we get older, our needs change, and an optimized meal plan can play a vital role in staying healthy and vibrant for years to come.
These 11 nutrient-rich meals for seniors are packed with flavor and easy to make at home. The best part? Most of these dishes can be ready in less than an hour with ingredients you likely have in your pantry — just stock up on the fresh veggies.
Low in sodium and high in fiber, this frittata is rich in flavor with the right amount of heart-healthy fats from extra virgin olive oil. This recipe takes 30 minutes to cook and serves six. Get the recipe at Pompeian.
Zucchini Parm Pancakes
These savory zucchini pancakes are packed with nine grams of protein and two grams of heart-healthy fiber. It is a fun and tasty way to enjoy summer squash in an unexpected way. Make these mini veggie cakes as a satisfying snack or side dish. Get the recipe at the American Heart Association.
Chicken Pesto Squash Bowl
Spaghetti squash is a lightened up version of a comfort food favorite. This high protein, low-carb recipe is perfect for seniors who are monitoring their sugar and salt intake. Toss in cherry tomatoes and top with pine nuts for an extra burst of flavor. Get the recipe at Perdue.
Herbed Chicken Marsala
Marsala is a classic Italian dish that is traditionally smothered in rich and calorie-dense sauce. This lighter version is rich and creamy without the added calories. Plus, the sauteed mushrooms are loaded with antioxidants, which are associated with preventing heart disease and cancer. Get the recipe at The Food Network.
Strawberry, Cucumber & Pearl Couscous Salad
Don’t settle for the same old side salad. Made with heart-healthy walnuts and fresh cucumbers and strawberries, this salad packs a lot of nutrition in a small bowl. Serve with pearl couscous and a drizzle of honey balsamic vinaigrette, and you have the perfect summer side. Get the recipe at Walnuts.org.
Soft and Chewy “Sugar” Cookies
Have a craving for a sweet treat, but you are watching your sugar intake? These soft and chewy cookies are the best of both worlds. Bake them up in less than a 30-hour and wow your family. Get the recipe at Yummly.
Save this recipe in your back pocket for a rainy day. This soul-warming turkey stew looks (and tastes) super indulgent, but it’s perfectly balanced for people with diabetes. Get the recipe at the CDC.
Never thought you’d see the words healthy and pancakes in the same sentence, huh? These pancakes are not only a delicious way to start the day, but they also pack in a lot of nutrition. Unlike traditional sugary pancakes, this recipe is a good source of fiber, too. Get the recipe at Feeding America.
Tuna Apple Salad Sandwich
Liven up this classic lunchtime meal by adding raisins, apples, and walnuts into the mix for an extra serving of fiber, healthy fats, and taste. Get the recipe at Choose My Plate.
Mushroom Beef Sloppy Joes
Who doesn’t love a sloppy Joe? This healthier version tastes just like the ones you devoured as a kid. The mushrooms provide an extra serving of veggies, too. Get the recipe at USDA.
Baked Fish and Vegetables
Baked fish is one of the healthiest meals around. Loaded with good fats, this easy recipe is flaky and delicious. Serve with roasted veggies for a balanced and nutritious meal that everyone can enjoy. Get the recipe at Feeding America.
Homemade meals are one of life’s greatest pleasures. Contact us for an at-home caregiver who can provide a helping hand around the kitchen.