5 Protein-Packed Lunch Ideas for Seniors

Eating well-balanced meals is essential at any age, but protein-rich food is especially beneficial for seniors. Protein supports bone metabolism, muscle maintenance, immunity, and physical function.

However, as you age, the more protein you may need. That’s because your body’s ability to efficiently absorb and use protein decreases as you grow older.

Delicious Lunch Ideas To Boost Protein Intake

To combat this issue, experts recommend that seniors consume about 1-1.2 grams of protein per kilogram body weight or 2.2 pounds.

Want to add more protein to your daily diet? If so, here are five protein-packed lunch ideas to try.

1. Pesto Chicken Quinoa Bowl

Quinoa is a superfood with high levels of protein, fiber, iron, zinc, magnesium, and folate. Prepare a pesto chicken quinoa bowl to enjoy this delicious, whole grain for lunch. The mingling flavors of Italian spices and basil pesto result in a taste that’s hard to resist!

This easy recipe takes only one hour to prepare and serves six. That means you’ll have more than enough leftovers to enjoy throughout the week!

2. Blackened Tilapia with Zucchini Noodles

Fish and zucchini are both excellent sources of protein. Enjoy a protein-dense lunch when you whip up this blackened tilapia and zucchini noodles recipe from Taste of Home. This quick and easy dish only requires one skillet and makes up to four servings.

Don’t like tilapia? Swap it out for any light fish of your choice or even shrimp.

3. Tuna Salad

Tuna salad is the perfect refreshing meal on a hot summer day. Tuna also contains high levels of protein and omega-3 fatty acids, which reduce inflammation, support heart and joint health, and may also improve your mental wellbeing.

Skipjack tuna is best for this dish since it has less mercury than albacore.

To make this dish, combine tuna, hummus, mustard, and lemon juice in a bowl and stir. Serve the tuna salad on crackers or enjoy it on its own.

4. Steak and Rice Bowl

Do you have a hankering for some steak? Satisfy your meaty desire with this steak and rice bowl recipe from The Kitchn. This recipe is perfect for anyone who enjoys dishes with some extra kick. The chimichurri-inspired sauce delivers the bold flavors without the heat.

5. Chicken Fried Rice

Another quick and easy meal that we love is this chicken fried rice recipe from Taste of Home. Though it only takes about 30 minutes to make, this dish is tasty and filling. Plus, it contains 38 grams of protein!

Helping Seniors Practice Healthy Eating Habits

Could you use a hand preparing protein-packed meals? If so, contact Visiting Angels of Eagle, CO! Our compassionate, knowledgeable in-home caregivers provide meal planning and preparation solutions to seniors throughout Aspen, Basalt, Carbondale, Glenwood Springs, Vail, Beaver Creek, Bachelor Gulch, Edwards, Avon, Frisco, Keystone, Breckenridge, and Summit, CO. They can also assist you with personal grooming, light housekeeping, medication management, and more.

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