10 Quick and Easy Meal Options for Seniors

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As our seniors age with grace, it becomes imperative to have access to healthy foods. Foods can very easily define an individual’s quality of life. We can’t stress the importance of proper nutrition. Good nutrition, coupled with physical fitness, can help seniors boost their immune system, stay in shape, and promote their overall health. We’ve decided to compile a list of quick and healthy meal options for you to consider this summer.


According to the U.S. Department of Agriculture, seniors need 65 grams of protein at the beginning of the day. Protein builds tissue in the body and also maintains proper PH in the body.
Here are a few breakfast options:

  • Fruit Salad
    Feel free to add any fruits of your choice. You can get strawberries, raspberries, blueberries, apples, kiwi, mandarins, and mango. Whisk honey, orange juice, and lemon. This is a quick homemade dressing. Place the fruits in a bowl and mix with the dressing. Serve chilled.This is an excellent breakfast option because it contains a heavy dose of Vitamin C, which is good for boosting the immune system. Blueberries, for instance, are exceptionally high in antioxidants. Apples, high in fiber, contain pectin, which feeds the good bacteria in the body and improves digestion and metabolism. Mangoes are an excellent source of Vitamin C and fiber. They have potent antioxidant and anti-inflammatory properties that help reduce the risk of disease.

    See recipe here: https://www.delish.com/cooking/recipe-ideas/a19609963/easy-fruit-salad-recipe/

  • Creamy Mixed Berry Oatmeal
    You can get milk, oats, berries, chia, flax, and sweetener. Place all items in a blender until creamy. Simmer oat mixture in a saucepan and stir for 2-4 minutes until oatmeal thickens. Place oatmeal and serve with fresh fruits. Adding a berry sauce is optional.This recipe is solid in fiber and great for aiding digestion. The berries are also a nice twist because they act as antioxidants and have rich vitamins.

    See recipe here: https://www.wifemamafoodie.com/creamy-mixed-berry-oatmeal/

  • Whole-grain Pancakes and Fruit
    Mix flour, oats, baking powder, and salt in a large bowl. In a separate bowl, whisk egg, milk, yogurt, and oil. Combine both mixtures and stir until there’s a smooth consistency. Spray the skillet with a cooking spray. Pour the batter over a hot skillet and cook until it’s golden brown. Repeat for the remaining batter. Serve with honey, Greek yogurt (optional), and fresh fruit.

    This recipe is high in healthy fat and fiber. It can be a great energy booster for seniors. Its high content in fiber makes it easy for seniors to digest food.

    See recipe here: https://www.allrecipes.com/recipe/254303/whole-grain-pancakes-with-fresh-fruit/


According to the U.S. Department of Agriculture, seniors should get at least 2 -2 1/2 cups of fresh vegetables or leafy greens every day. Lunch should have the most substantial meals of the day. Here are a few lunch options:

  • Quinoa Salad
    Rinse the quinoa first, then place over a saucepan on medium heat. Bring to a boil, simmer, and cook for 10-15 minutes. Uncover and fluff with a fork. Combine the quinoa with cucumber, bell peppers/sweet pepper, seeds, dried fruits, and herbs. For the dressing, you can whisk olive oil, apple cider vinegar, mustard, honey, salt, and pepper in a small bowl. Pour the dressing over the quinoa salad and serve immediately.This recipe is high in fat and suitable for building energy as seniors work throughout the day. It is also high in fiber and great for metabolism.

    See recipe here: https://www.inspiredtaste.net/38096/quinoa-salad-recipe/

  • Potatoes and Eggs
    Preheat the oven to 400º. Heat a pat of butter in the skillet over medium heat. Add chopped potatoes and cook until tender. Stir herbs like parsley, garlic salt, and pepper (don’t add too much salt). Create four wells in the mixture. Break eggs and pour them into each well. Bake for 12-15 minutes, then add cheddar cheese. Let the cheese melt for another two minutes, then serve immediately.

    This recipe is high in fat and suitable for building energy as seniors work throughout the day. It is also high in fiber and great for metabolism. It also contains a healthy dose of protein.

    See recipe here: https://lilluna.com/baked-cheddar-eggs-potatoes/

  • Southwest Omelet
    Place olive oil in a large skillet over medium heat. Sauté onions and jalapeños until tender. Pour eggs into the skillet and cook over low heat for 4 minutes. Add tomatoes and avocado, and season with salt and pepper. Fold the omelet over the fillings and cook for another 3-4 minutes. Once it’s ready, serve with salsa or avocado slices.

    This recipe is rich in protein and healthy fats. It provides nutrients that are necessary for building and repairing worn-out tissues and boosting energy throughout the day.

    See recipe here:https://www.tasteofhome.com/recipes/southwestern-omelet/


Dinner is the lightest meal of the day. Although this is the last meal of the day, it still has to contain essential nutrients. Here are a few dinner options, you might find interesting:

  • Shrimp Pasta
    Boil pasta in salted water in a large pot. This should take about 1–15 minutes. Once cooked, drain well. Season shrimp in salt and pepper. Melt butter over a skillet in medium heat. Add desired herbs and frequently stir for 2 minutes. Add shrimp and cook until it’s pink. Add more olive oil and add pasta. Stir pasta with shrimp until they are all mixed. Serve immediately.(Substitute butter for olive oil)

    This recipe has the right balance of protein and fats.

    See recipe here: https://damndelicious.net/2015/03/13/garlic-butter-shrimp-pasta/

  • Creamy Vegetable Soup
    Heat butter and olive oil over a skillet in an oven. Sauté onions, celery, garlic, corn, mushrooms, broccoli, and carrot. Mix herbs and add flour. Cook flour and vegetables for about 2 minutes. Add milk and stir continuously until thick. Add salt and pepper. Then, bring the roux to a simmer. Serve immediately.

    This recipe has the right balance of vegetables and fats. It is very high in vitamins and good for seniors.

    See recipe here: https://myfoodstory.com/homemade-creamy-vegetable-soup-recipe/

  • Baked Alaskan Salmon
    Preheat oven to 375º. Spray a large baking dish with olive oil cooking spray. Place the fillet in a pan and sprinkle light salt and pepper. Season with herbs. Spread either Greek yogurt or mayonnaise over the fillet. Top each fillet with tomatoes, onions, basil, garlic, and any herbs of your choice. Bake for 20 minutes until salmon flakes. Serve while hot.

    This recipe is rich in protein. Salmon is high in B vitamins and Omega fatty acids, and also a good source of potassium. It helps control weight, elevates cognitive functions, and reduces the risk of heart disease.

    See recipe here: http://www.grouprecipes.com/51114/easy-baked-alaska-salmon.html#


  • Strawberry and Banana Smoothie
    Chop the desired quantity of frozen strawberries and bananas. Blend fruits, Greek yogurt, and ice together. Pulse until smooth. If the mixture is too thick, add almond milk, and if it is too thin, add more fruits. Flax seeds are optional. Serve immediately.This recipe is very rich in vitamins. The strawberries are rich in fiber, vitamins, and antioxidants, while bananas have minerals such as potassium and magnesium. This recipe protects bowel health and regulates metabolism rates.

    See recipe here: https://www.gimmesomeoven.com/strawberry-banana-smoothie-recipe/

Here at GYC, we believe health is wealth. Wealth may not be physical riches, but the quality of life an individual experiences. We hope you found this useful.

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