Senior Meals

 High in protein and easy to make, these meals are designed for one person but can easily be multiplied for more people. 

Senior meals for one (multiply as needed) that are SO easy to make that it makes following a diet easy!


Simple Mediterranean plate
  • 6 cherry (not grape) tomatoes, halved
  • 10-12almonds
  • 1 oz feta, cubed
  • 8 Kalamata olives
  • 3 large or 6 small whole wheat crackers
Place the tomatoes, feta, and olives in 2 tbsp Italian dressing and toss
Serve on a plate with everything else

Tuna and Walnuts
  • 3-4 oz small can of tuna, drained well, flaked in a bowl
  • 1/2 cup chopped apple 
  • 2 tbsp chopped walnuts
  • 2 tbsp light mayo
  • squeeze of lemon juice
  • pinch black pepper
stir together and eat or scoop on whole grain crackers (4-5)

Cottage Cheese Bowl
  • 3/4 c cottage cheese, drained before measuring
  • 1/2 avocado, cubed and tossed in Italian dressing
  • 1/2 cup cherry toms, halved and tossed in Italian dressing
  • 1 tbsp sunflower or pumpkin seeds sprinkled over top
Make sure to lay the avocado and tomato on top of the cottage cheese
Drizzle 1 tsp of EVOO over everything and finish with a pinch of salt
Serve with pita crackers on the side

Rotisserie chicken plate
  • 3-4 oz Rotisserie chicken, shredded
  • 1/2 c cucumber slices (6-7 thin slices)
  • 1/2 cup carrot sticks or baby carrots
  • 2 tbsp hummus with a drizzle of evoo and lemon
Lay each item out on a plate and use the hummus as a dip

Beanie Bowl
  • 1/2 c canned black beans or chick peas, rinsed and warmed in the microwave for 30 seconds
  • 1/2 avocado, cubed
  • 1/2 cup cherry toms halved
  • 1 low-carb tortilla
Drizzle 1 tsp EVOO and squeeze lemon, Italian seasoning, cumin, smoked paprika, and mix with the beans
Lay the beans down first, followed by everything else, and mix well; serve with the low-carb tortilla

Herby Yogurt Bowl
  • 3/4 cup plain Greek yogurt
  • 1/2 cup cubed very small cukes
  • 2 tbsp canned chick peas
  • drizzle 1 tsp evoo
  • 1 tbsp fresh herbs, chopped or dried dill
  • salt and pepper
Stir to make into a dip bowl with whole grain crackers

Stuffed Avocado
  • 1 avocado, remove pit (scoop out more if need be)
  • 1 pouch of salmon, flaked
  • 1 tbsp plain Greek yogurt or light mayo
  • 1 lemon squeezed 
  • black pepper
  • 1 tbsp fine chopped celery or cuke
Spoon half of the salmon mixture into the avocado halves
top with dill and EVOO and salt and pepper

Banana Peanut Butter Toast
  • 1 slice whole-grain toast
  • 2 tbsp peanut butter 
  • 1/2 medium banana in sliced rounds
  • 1 tsp chia seeds or flax
  • 1 tsp honey over the toast
Crispy Rice Bowl with Salmon
  • Long grain brown pre-cooked Jasmine rice*
  • 2 cans salmon (no skin; no bones) chunked
  • cubed avocado
  • shredded carrots and cucumber
  1. Crisp up the rice in a little oil until crispy
  2. Place in a bowl and top with the other ingredients
  3. Drizzle Sesame seed oil over the top with a little soy sauce
  4. Garnish with sesame seeds
* This would be the stuff in a pouch, you can serve three people on one pouch and even add some wonton strips for more crunch if you like

Garlic Butter Chicken & Broccoli
  • 3 large boneless, skinless chicken thighs
  • 1 bag frozen Broccoli florets, defrosted
  • 1 tbsp Butter
  • 1 clove Garlic, chopped
  • Salt, pepper
Dice chicken and cook in a skillet with butter.
Add garlic and broccoli.
Cover and cook for 5–7 minutes, until the broccoli softens.
[Tip: Add parmesan for extra protein and flavor.]

Avocado Tuna Salad Bowl
  • 1–2 regular-sized cans tuna
  • 1 avocado
  • 1/4 Greek yogurt or mayo to taste (or mix)
  • Lemon juice
  • Celery and/or cucumber
  1. Mix tuna, avocado, yogurt, lemon, and chopped veggies.
  2. Serve in lettuce cups or eat straight from the bowl.
Cottage Cheese Power Bowl
  • 2 cups Cottage cheese
  • Hard-boiled eggs
  • Cherry tomatoes
  • Everything bagel seasoning
  1. Add cottage cheese to a bowl.
  2. Slice eggs and add toppings.
  3. Sprinkle seasoning and olive oil.
Steak & Zucchini Skillet
  • Thin sliced steak (1/2 lb per person, lean)
  • Zucchini (1 cup per person)
  • Olive oil
  • Garlic powder
  1. Cook steak slices in hot skillet.
  2. Remove, cook zucchini.
  3. Mix together and season.
Chicken & Avocado Power Bowl
  • 6 oz grilled chicken breast per person (18 oz)
  • 1 avocado
  • 1/2-1 lb Spinach or mixed greens
  • Olive oil + lemon juice
  • Feta cheese
You can use rotisserie breasts or even dark meat and white together, just make sure its cooked first!
Place the greens in the bowl and pour over the EVOO and lemon juice
Place the chicken, avocado and feta on top and drizzle with more EVOO and sprinkle with Italian seasonings.

Steak & Eggs Plate
Protein: ~55–60g
Carbs: ~3g
6 oz sirloin steak
3 eggs
Sautéed mushrooms or spinach
Cook steak in a hot skillet, then fry or scramble the eggs in the same pan.

Salmon + Greek Yogurt Sauce
Protein: ~50–55g
Carbs: ~6g
7 oz salmon
½ cup Greek yogurt
Garlic + lemon
Roasted asparagus
Mix yogurt, garlic, and lemon as a quick sauce for the salmon.

Salmon + Greek Yogurt Sauce
Protein: ~50–55g
Carbs: ~6g
7 oz salmon
½ cup Greek yogurt
Garlic + lemon
Roasted asparagus
Mix yogurt, garlic, and lemon as a quick sauce for the salmon.

Egg White Protein Scramble
Protein: ~50–55g
Carbs: ~4g
1 cup egg whites
2 whole eggs
3 oz turkey sausage
Spinach and shredded cheese
Cook everything together in one skillet.






















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