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Healthy Meals For Seniors Part 2: Lunch Ideas

meal ideas for the elderly What you eat for lunch can make the difference between needing a midday nap or having a fun and active afternoon with other members of your community. Healthy foods are important to fuel your body and energize your day. Here are some ideas for a delicious and healthy lunch.

 

 

 

Turkey and Kale White Bean Stew

This meal is a great option for a healthy filling lunch. It’s tasty and packed with protein and vegetables.

Here are the key ingredients you’ll need:

  • Ground turkey
  • White cannellini beans
  • Onion
  • Carrots
  • Garlic
  • Kale
  • Salt
  • Chicken broth or stock
  • Olive Oil

There are few ways to make this soup but here are some of our favorite recipes.

Ground Turkey White Bean Kale Soup by Primavera Kitchen

Turkey Sausage, Kale and White Bean Soup by Skinnytaste

White Bean, Turkey and Kale Soup by Greatist

Turkey Sausage, Kale, White Bean, and Tomato Stew

Grill Salmon and Veggies

Salmon is a popular option for protein any time of the day. Salmon is rich in Omega-3 fatty acids and a great source of B vitamins and potassium. A piece of grilled salmon and fresh vegetables is a healthy mix of protein and greens. Salmon is also a very tender option, so it’s easy for people who have issues eating solid foods.

  • Side dishes to pair with your salmon:
  • Keep it simple with a side salad
  • Steamed broccoli and carrots
  • Mashed cauliflower
  • Roasted rosemary potatoes

Salad

A flavor-packed salad is great if you’re feeling creative or don’t feel like a hot meal.

A lot of people are turned off by salads citing them as bland. Your salad can have tons of flavor! By adding in the right mix of fruits, vegetables, protein and nuts you can have a great lunch.

Protein Options:

  • Feta Cheese
  • Beans or Lentils
  • Boiled Eggs
  • Hazelnuts
  • Sliced Almonds
  • Walnuts
  • Chia seeds
  • Chickpeas
  • Grilled Chicken
  • Flank Steak
  • Shrimp
  • Salmon

Vegetables Options

  • Spinach
  • Kale
  • Romaine lettuce
  • Arugula
  • Cucumber
  • Broccoli
  • Cauliflower

Fruit Options:

  • Apple Slices
  • Strawberry
  • Blueberries
  • Pear
  • Tangerines

Other Toppings

  • Croutons
  • Hemp Seeds
  • Pickles
  • Avocado
  • Olives

There are so many different combos you can try when it comes to salad. Keep in mind that often when people have a salad, they tend to make one huge mistake. Picking the wrong salad dressing. Salad dressings are great, but many of them are full of sugar and fat so be sure to examine the nutritional information on the label as well as the serving size. Another fantastic option is to make your own salad dressing.

Lunch Smoothie

If you have trouble chewing a smoothie is a great way to still get nutrients and protein into your body. Similar to a salad you want to have a mixture of fruits and vegetables as well as some fats and protein. A good rule of thumb is to use a unsweet green tea or milk (regular, almond or coconut are all wonderful choices depending on your dietary needs and restrictions)as a base. 2 cups of fruit at least one cup of vegetables and a protein.

You probably don’t want to put a piece of flank steak into your smoothie so other choices to add some protein into your smoothies include:

  • Greek yogurt
  • Oats
  • Hemp seeds
  • Almond butter
  • Silken tofu
  • Pumpkin seeds
  • Avocado

The best meals involve a good variety of vegetable, fruits, proteins and carbohydrates. Enjoy your lunch and tell us which recipe is your favorite.

Related Post: Healthy Meals For Seniors Part 1: Breakfast Ideas