Easy-to-Make Recipes for Seniors on the Go

Nourishing yourself with the right meals is key to staying vibrant and energized throughout the day. For active seniors who seize every moment, planning and preparing meals can be time-consuming. Don’t worry, there’s no need to settle for the quickest, most convenient options in your cupboard. Embracing a lifestyle that promotes wellness and vitality is easy with these quick, nutritious, and delicious recipes tailored for seniors on the move. Add them to your meal plan and enjoy the benefits of healthy eating without sacrificing your valuable time!

Easy-To-Make Recipes for Breakfast

According to conventional wisdom, breakfast is the most important meal of the day. Studies are inconclusive on this topic; however, it is important to recognize that since your metabolism changes as you age, the amount of calories you need to burn is likely reduced. Therefore, choosing smarter, lighter breakfasts focusing on proteins is better.

Eggs-ellent Egg White Omelette

Egg whites are a great way to get your morning protein while avoiding the high cholesterol content typically associated with eggs. This recipe is packed with antioxidants from vegetables and finished off with healthy fat (olive oil). Give it a try and see how easy this recipe is!

Ingredients:

• 4 large egg whites
• Salt and pepper, to taste
• 1 tablespoon olive oil
• 1/4 cup chopped onion
• 1/4 cup chopped bell pepper (any color)
• 1/4 cup chopped tomatoes
• 1/4 cup chopped spinach
• 1/4 cup shredded low-fat cheese (optional)
• Fresh herbs (such as parsley or basil), for garnish (optional)

Instructions:

1. In a medium bowl, whisk the egg whites until slightly frothy. Season with salt and pepper to taste. Set aside.
2. In a non-stick skillet, heat the olive oil over medium heat. Add the chopped onion and bell pepper. Sauté for 2-3 minutes, or until the onion becomes translucent and the bell pepper softens.
3. Add the chopped tomatoes and spinach to the skillet. Cook for an additional 2 minutes, stirring occasionally.
4. Pour the egg whites over the vegetables in the skillet, ensuring they are evenly distributed. Cook for 2-3 minutes, or until the egg whites are set around the edges.
5. If using cheese, sprinkle it evenly over the omelet. Cover the skillet with a lid and cook for 1-2 minutes, or until the cheese is melted and the egg whites are fully cooked.
6. Gently fold the omelet in half, and slide it onto a plate. Garnish with fresh herbs, if desired. Serve immediately with whole grain toast or a side salad for a complete, nutritious meal.

Nutrition Facts

NOTE: All nutrition facts given in this article are approximations only. Actual nutrition facts may vary depending on the brands & ingredients used.

Totals without cheese:

• Calories: 218
• Protein: 15.4g
• Fat: 13.7g
• Carbohydrates: 7.8g

Totals with cheese:

• Calories: 298
• Protein: 23.4g
• Fat: 18.7g
• Carbohydrates: 8.8g

Chillin’ Chia Pudding

Need to fuel up before a high-intensity workout? Fruit and chia pudding is a great dish for those who may struggle to get enough calories or fiber in their diet while on the go. Chia seeds are packed with soluble fiber necessary for digestion and lowering cholesterol. Add to this benefit by garnishing your chia pudding your favorite fruits.

Heads up: Because chia seeds need to soak, you’ll want to prepare this overnight.

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened oat milk (or any milk of your choice)
• 1/2 teaspoon vanilla extract
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• 1 cup mixed fruit (e.g., berries, diced mango, peach, or pineapple)
• 1/4 cup chopped nuts (e.g., almonds, walnuts, or pecans, optional)
• Fresh mint leaves, for garnish (optional)

Instructions:

1. In a medium bowl, combine the chia seeds, oat milk, vanilla extract, and honey or maple syrup (if using). Stir well to ensure that the chia seeds are evenly distributed.
2. Cover the bowl with plastic wrap or a lid, and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and create a pudding-like texture.
3. When you’re ready to serve the pudding, give it a good stir to break up any clumps. If the pudding is too thick, add a little more oat milk and stir until you reach the desired consistency.
4. Spoon the chia pudding into serving bowls or glasses. Top with the mixed fruit and chopped nuts (if using).
5. Garnish with fresh mint leaves, if desired, and serve immediately.

Nutrition Facts

Totals without honey/maple syrup and nuts:

• Calories: 420
• Protein: 12g
• Fat: 21g
• Carbohydrates: 51g
• Fiber: 20g

Totals with honey/maple syrup and nuts:

• Calories: 684
• Protein: 17g
• Fat: 39g
• Carbohydrates: 75g
• Fiber: 23g

Bonus – Peanut Butter Toast (Whole Grain)

If you’re really in a rush, you can’t go wrong with good old peanut butter toast. Loaded with Iron, Magnesium, Vitamin E, and Vitamin 6, a simple slice of PB toast surprisingly has many benefits. Research shows that those who regularly eat nuts and nut butter are less likely to develop diabetes and certain heart diseases.

Toast a slice of whole grain bread for the best nutritional value. Spread on your favorite peanut butter and garnish your toast with fresh fruits, if desired, and go on your way, entirely powered up! You can even stir protein powder, collagen, and other supplements into your peanut butter if desired, but check with your doctor beforehand to make sure these won’t interfere with any medications you may be taking.

Nutrition Facts

1 slice of whole grain bread:

• Calories: 80
• Protein: 4g
• Fat: 1g
• Carbohydrates: 14g
• Fiber: 2g

2 tablespoons of peanut butter:

• Calories: 190
• Protein: 8g
• Fat: 16g
• Carbohydrates: 6g
• Fiber: 2g

Totals for peanut butter toast (whole grain):

• Calories: 270
• Protein: 12g
• Fat: 17g
• Carbohydrates: 20g
• Fiber: 4g

Easy-to-Make Recipes for Lunch

As the sun reaches its peak and you’re gearing up for the rest of the day, you need food that can keep up with your plans. Dive into these delicious lunch recipes, designed to energize you and help you tackle whatever lies ahead.

Quaint Quinoa

Quinoa helps balance blood sugar and helps in weight maintenance, so it is often used as a healthier rice substitute. With a few sauteed veggies added for flavor and nutritional value, you can’t go wrong with this quick and easy lunch!

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper (any color)
• 1/2 cup chopped zucchini
• 1/2 cup chopped carrots
• 1/2 cup chopped cherry tomatoes
• 2 cloves garlic, minced
• Salt and pepper, to taste
• 2 tablespoons chopped fresh parsley, for garnish (optional)
• 1/4 cup crumbled feta cheese, for garnish (optional)

Instructions:

1. Rinse the quinoa under cold water in a fine-mesh sieve to remove any bitterness.
2. In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for 15 minutes, or until the quinoa has absorbed all the liquid and is cooked through.
3. While the quinoa is cooking, heat the olive oil in a large non-stick skillet over medium heat. Add the chopped onion, bell pepper, zucchini, and carrots, sautéing for 5-7 minutes, or until the vegetables are tender.
4. Stir in the chopped cherry tomatoes and minced garlic. Season with salt and pepper to taste. Cook for an additional 2-3 minutes, or until the tomatoes have softened.
5. Fluff the cooked quinoa with a fork, and then add it to the skillet with the sautéed vegetables. Stir to combine, and cook for an additional 2 minutes to ensure the flavors meld together.
6. Remove the skillet from the heat. Garnish the quinoa and vegetable mixture with chopped fresh parsley and crumbled feta cheese, if desired. Serve immediately.

Nutrition Facts

Totals without feta cheese:

• Calories: 435
• Protein: 10.6g
• Fat: 17.5g
• Carbohydrates: 59.6g
• Fiber: 9.8g

Totals with feta cheese:

• Calories: 535
• Protein: 16.6g
• Fat: 25.5g
• Carbohydrates: 60.6g
• Fiber: 9.8g

Tenacious Tacos

Tacos are a quick, healthy, tasty bite that is sure to transport you south of the border. Try this quick and easy recipe to add some spice to your diet.

Ingredients:

• 1 tablespoon olive oil
• 1/2 pound ground lean turkey or chicken
• 1/2 cup diced onion
• 1/2 cup diced bell pepper (any color)
• 1/2 cup canned black beans, drained and rinsed
• 1/2 cup frozen corn, thawed
• 1/2 packet low-sodium taco seasoning
• 1/4 cup water
• 8 small whole-grain or corn tortillas
• 1 cup shredded lettuce
• 1 medium tomato, diced
• 1/4 cup shredded low-fat cheese (e.g., cheddar or Monterey Jack)
• 1/4 cup non-fat Greek yogurt or light sour cream (optional)
• Salsa or hot sauce (optional)

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the diced onion and bell pepper, and cook for 3-4 minutes until they begin to soften.
2. Add the ground turkey or chicken to the skillet, breaking it up with a spatula as it cooks. Cook until browned and cooked through, about 5 minutes.
3. Stir in the black beans, corn, and taco seasoning. Add the water and stir to combine all the ingredients. Cook for 2-3 minutes until the mixture is heated through and slightly thickened.
4. While the taco filling is cooking, warm the tortillas in the microwave for 15-20 seconds or on a dry skillet for about 10 seconds per side.
5. To assemble the tacos, place a spoonful of the turkey or chicken mixture onto each tortilla.
6. Top each taco with shredded lettuce, diced tomato, and a sprinkle of low-fat cheese.
7. If desired, add a dollop of non-fat Greek yogurt or light sour cream and a spoonful of salsa or a drizzle of hot sauce to each taco.
8. Fold the tortillas in half and serve immediately, or wrap in foil to enjoy later.

Nutrition Facts

Totals for the entire recipe (4 servings):

• Calories: 1375
• Protein: 88g
• Fat: 34g
• Carbohydrates: 171g
• Fiber: 27g

Nutrition facts per serving (2 tacos):

• Calories: 344
• Protein: 22g
• Fat: 8.5g
• Carbohydrates: 43g
• Fiber: 7g

Easy-to-Make Recipes for Dinner

When you’ve had a long day on the go, the last thing you want to do is intensive meal prep. These healthy recipes are easy to make and packed with the necessary proteins and vitamins to keep you full throughout the night.

Turn to Tofu

Tofu, a versatile and nutrient-packed food made from soybeans, is a fantastic choice for senior adults seeking to boost their health and vitality. As a plant-based protein powerhouse, tofu is perfect for those who follow vegetarian or vegan lifestyles. It’s chock-full of essential amino acids and vital minerals like calcium, iron, and magnesium, ensuring that your bones stay strong, your red blood cells keep flowing, and your muscles function smoothly. Plus, tofu is low in calories and saturated fat, supporting heart health and weight management as we age.

Ingredients:

• 8 oz whole-grain pasta (e.g., spaghetti, rotini, or penne)
• 2 tablespoons olive oil, divided
• 2 cloves garlic, minced
• 2 cups frozen or baby spinach
• 1/4 cup water
• 8 oz firm tofu, drained and cubed
• 1/4 cup almonds
• Salt and pepper, to taste
• 1/4 cup grated Parmesan cheese, for garnish (optional)

Instructions:

1. Cook the pasta according to the package instructions until al dente. Drain and set aside.
2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the spinach to the skillet along with 1/4 cup of water. Cook for 3-4 minutes until the spinach is wilted and tender. If using frozen spinach, cook until it is completely thawed and heated through.
4. In a food processor or blender, combine the cooked spinach and garlic mixture, cubed tofu, almonds, and the remaining 1 tablespoon of olive oil. Season with salt and pepper to taste.
5. Blend the ingredients for 1-2 minutes until smooth and creamy. If the sauce is too thick, add a little water to reach the desired consistency.
6. Pour the creamy pesto tofu sauce over the cooked pasta, and toss to combine.
7. If desired, garnish with grated Parmesan cheese before serving.
8. Serve immediately, or store in an airtight container to enjoy later.

Nutrition Facts

Totals for the entire recipe (4 servings):

• Calories: 1508
• Protein: 66g
• Fat: 65g
• Carbohydrates: 183g
• Fiber: 32g

Nutrition facts per serving:

• Calories: 377
• Protein: 17g
• Fat: 16g
• Carbohydrates: 46g
• Fiber: 8g

Leaping Lentil Salad

Lentils, small legumes packed with nutrients, offer a myriad of health benefits that make them a fantastic choice for anyone, especially seniors seeking to maintain their health and vitality. As an excellent source of plant-based protein, lentils help build and repair tissues while providing energy. They are rich in dietary fiber, which promotes healthy digestion, prevents constipation, and helps regulate blood sugar levels. Additionally, lentils contain essential minerals such as iron, which supports red blood cell production, and magnesium, which aids in muscle and nerve function. Their high folate content contributes to healthy brain function and the production of red and white blood cells. Furthermore, lentils are low in fat and calories, making them ideal for weight management and supporting heart health.

Ingredients:

• 1 cup dried green lentils (or 2 cups cooked lentils)
• 2 cups water or vegetable broth
• 2 medium carrots, peeled and finely diced
• 1 small red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh chives
• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste
• 4 cups mixed salad greens
• 1/4 cup crumbled goat cheese (optional)

Instructions:

1. If using dried lentils, place them in a saucepan with the water or vegetable broth. Bring to a boil, then lower the heat, cover, and let simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and let the lentils cool.
2. In a large mixing bowl, combine the cooked lentils, diced carrots, chopped red onion, parsley, and chives.
3. In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard. Season with salt and pepper to taste.
4. Pour the dressing over the lentil mixture and gently toss to combine.
5. Divide the mixed salad greens among four plates. Top each plate with a generous serving of the lentil salad.
6. If desired, sprinkle crumbled goat cheese over each salad for added flavor and creaminess.
7. Serve immediately, or store the lentil salad separately in an airtight container for up to 3 days for a quick and easy meal on the go.

Nutrition Facts

Totals for the entire recipe (4 servings):

• Calories: 1209
• Protein: 52g
• Fat: 66g
• Carbohydrates: 112g
• Fiber: 44g

Nutrition facts per serving:

• Calories: 302
• Protein: 13g
• Fat: 17g
• Carbohydrates: 28g
• Fiber: 11g

Additional Tips for Eating Healthily on the Go

Make the Most of Ingredients You Already Have at Home

Transform your pantry into a treasure trove of culinary delights by creatively utilizing the ingredients you already have on hand. Embrace the art of mixing and matching flavors to create scrumptious meals that are as unique as you are. Experiment with different combinations of grains, proteins, and veggies to put together quick, wholesome dishes without needing to make an extra trip to the store. Remember, spices and herbs are your best friends; they can work wonders in elevating simple ingredients into mouthwatering masterpieces. And don’t be afraid to think outside the box – a dash of ingenuity can transform those pantry staples into delightful dishes that keep your taste buds guessing.

Try this: Run a Google search for “quick easy to make recipes for ______” and insert the ingredients you have at home. You’ll be surprised at what pops up – and how delicious the recipes are! Some good sources of online recipes include (but are not limited to) FoodNetwork.com and AllRecipes.com.

Choose Recipes That Use Minimal Pots and Pans For Easy Cleanup

Simplify your mealtime routine with delicious one-pot or one-pan recipes that make cleanup a breeze. Embrace the magic of sheet pan meals, where proteins and veggies cook together harmoniously on a single baking sheet, creating a symphony of flavors with minimal mess. Or explore the world of one-pot wonders, where everything cooks together in a single pot or skillet, melding flavors and textures into culinary perfection. These time-saving recipes not only save you from a mountain of dishes but also offer a fantastic opportunity to experiment with new ingredients and combinations, all while keeping your kitchen spick and span.

Store Leftovers Safely

Safety is key when it comes to storing leftovers. Make sure to cool cooked food to room temperature before transferring it to airtight containers. Be mindful of portion sizes and store leftovers in individual containers to make reheating and consuming even more convenient. Once properly stored, promptly refrigerate or freeze your leftovers to maintain freshness and prevent bacterial growth. When reheating, ensure the food reaches an internal temperature of 165°F to guarantee it’s safe to eat. By following these simple guidelines, you can enjoy delicious meals with peace of mind, knowing you’re treating yourself to both tasty and safe cuisine.

There’s Always a Way to Eat Healthily

Embracing quick and easy meal ideas can be a game-changer for seniors on the go, allowing you to savor nutritious, flavorful dishes without sacrificing precious time. By making the most of ingredients you already have, opting for minimal pots and pans recipes, and safely storing leftovers, you can create a stress-free dining experience that nourishes both body and soul. So, go ahead and explore the culinary landscape with curiosity and creativity, knowing that the journey to good health and delicious food can be as simple as a one-pan wonder or a cleverly combined pantry creation.

There’s another way to enjoy a good meal: leaving it to the hands of your professional aide at The Moorings at Lewes. With programs tailored to your lifestyle, you can continue to live and eat healthily, even if you are always on the go. Discover more about our community and how we can be your new home after retirement. Talk to us at 1-302-644-6370. Our lines are open 24/7, and always happy to assist you.