It’s true that as we age, our bodies require fewer calories; however, the protein needs go up, and a significant protein boost can prevent our bodies from losing muscle, build bone density, and also help to keep our immune system functioning strongly. Unfortunately, after a long and busy day, a multi-step meal can often be a lot to handle. The best dinner for the elderly needs to incorporate all that great nutrition without any fuss in the kitchen.
Sheet Pan Salmon
There are many types of fish, such as salmon, packed with the wonderful heart beneficial omega 3s, which means a good helping of protein is served up in the same mouthful as the healthy fat. Just drizzle with olive oil, season with lemon juice, salt, and pepper, and bake at 200 C / 400 F for 12 -15 minutes or until the salmon is tender, and voila, a high-protein meal is ready.
Rotisserie Chicken and Sweet Potato Mash
Pre-prepped, no raw meat prep, rotisserie chicken provides your main protein source for this dish. It requires almost no effort on your part. Just shred a large breast portion to be the huge protein powerhouse. Mash with a little bit of milk or yoghurt (to provide more protein) before serving with the shredded chicken.
Soft Protein Scrambled Eggs with Cottage Cheese
Whip two eggs with 2 tbsp low-fat cottage cheese, and tip into your lightly buttered, warm pan. Cook gently over a low heat, stirring all the time until you get lovely soft curtains of cooked egg. Serve with 1 slice of wholemeal toast.
Mediterranean Tuna Salad Avocado Boats
Quick and high-protein food does not come faster than a can of tuna! Mash with 1 tbsp of olive oil, a squeeze of lemon,1 tbsp chopped very finely cucumber, and Greek yoghurt instead of mayonnaise to load it with protein.
Easy Black Bean and Cheese Quesadilla
The protein and fibre-packed can of black beans provides a very gentle and healthy plant protein boost. Spread half a cup of rinsed and drained beans onto one half of a soft wholegrain tortilla, along with 2oz Monterey Jack cheese. Fold over and toast on a dry frying pan or grill on both sides for 2-3 minutes until golden and the cheese is gooey.
Greek Yoghurt Fruit and Nut Bowl
Some evenings, the effort to cook is far too much, and an easy, no-cook dinner can be perfect. The sheer protein in Greek yoghurt compared to its regular counterpart is significant- twice the amount in fact, with plenty of vitamin C. Top with your preferred soft fruit like berries and two tbsp of ground nuts such as walnuts and seeds such as hemp seeds or chia seeds for that extra protein and healthy fat.
The Easy Slow Cooker or Instant Pot Beef Stew
Cube up beef and put it in a slow cooker/Instapot with 2 cups of low-sodium beef stock, carrots cut in half, celery cut in half, baby potatoes in quarters and whatever herbs you like. Cook on low for 6-8 hours. Cook in a large batch and freeze in portions for on-the-run meals!
Cottage Cheese on Toast with Cucumber
Toast a slice of whole grain bread and generously cover with cottage cheese (low or full fat), top with very thinly sliced English cucumber, salt, pepper and dill (fresh or dried). You achieve a satisfying texture contrast whilst remaining utterly digestible.
