Quick, Easy, And Healthy Lunch Ideas For Seniors

Quick, Easy, And Healthy Lunch Ideas For Seniors

Preparing a nutritious meal does not have to consist of hours in the kitchen. Salads and other healthy foods keep lunch interesting while ensuring that the meal is consistent with the nutritional needs of an aging senior.

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Chicken Salad

Servings: 5

Serving Size: 1/2 cup

Ingredients:

  • 1 1/2 lbs. raw chicken breasts
  • 4 T light mayonnaise
  • 3/4 C celery, diced
  • 2/3 C red onion, diced
  • 1/2 t pepper
  • 1/2 t dried rosemary
  • 1/2 t dried thyme
  • 1/2 t dried parsley
  • 1/8 t salt (optional)

Directions:

Dice chicken, cook until tender, and then let cool. Combine other ingredients and mix well. Refrigerate until ready to serve. Serve on top of a bed of romaine lettuce (or the lettuce of your choice).

Tuna Melt on English Muffins

Serving: 4

Serving Size: 1/2 muffin

Ingredients:

  • 2 English muffins, 100% Whole Wheat
  • 8 oz light tuna, packed in water, drained
  • 4 T celery, minced
  • 4 T red onion, minced
  • 1 t flat-leaf parsley, minced
  • 3 T light mayonnaise
  • 1 T whole grain mustard
  • Pepper, to taste
  • Lemon juice, to taste
  • 2 oz sharp cheddar

Directions:

Preheat broiler and set rack 4-5 inches from the heat source. In a small mixing bowl, break up the tuna and toss with the celery, onion, and parsley. Add the mayonnaise, mustard, and mix well. Season with pepper and lemon juice to taste. Spread muffins out on a baking sheet and toast under the broiler for 2 minutes. Top the muffins with tuna salad and cheese. Place baking sheet under the broiler and heat 3-5 minutes, until cheese has melted. Serve immediately. Serve with sliced tomatoes, coleslaw, and fruit for a complete meal.

Broccoli Slaw

Servings: 6

Serving Size: 1/2 cup

Ingredients:

  • 2 T crumbled Veggie Bacon
  • 3/4 lb bagged broccoli florets or slaw
  • 2 T plain low-fat yogurt
  • 2 T mayonnaise
  • 1 1/2 T apple cider vinegar
  • 1 t granulated sugar
  • 1/4 t table salt
  • 1/4 t black pepper
  • 1/2 C chopped water chestnuts
  • 1/4 C chopped red onion

Directions:

Cook veggie bacon in large skillet over medium heat, turning frequently until crisped. Coarsely chop broccoli. Whisk yogurt, mayo, sugar, vinegar, salt and pepper in a large bowl. Add water chestnuts, bacon, onion, and broccoli and toss or stir to coat. Serve with a slice of bread, barbequed meat/fish of your choice, or baked potatoes for a complete meal.

Salmon Wrap

Servings: 1

Serving size: 1 wrap

Ingredients:

  • 1 can Alaskan boneless skinless salmon, drained.
  • 1 Whole grain wrap
  • 1/2 avocado, chopped
  • 1/2 small tomato
  • Handful of lettuce
  • 2 T plain yogurt

Directions:

Lay wrap out flat. Layer lettuce, tomato, avocado, and salmon on top. Top with yogurt. Wrap tightly, cut in half, and serve.

Southwest Omelet

Servings: 1

Serving size: 1 omelet

Ingredients:

  • 2 eggs, beaten
  • 1 T olive oil
  • 1/4 C shredded pepper jack cheese
  • 1/4 C salsa or chili sauce
  • 1/2 sliced avocado

Directions:

Pour olive oil into skillet. Heat up and add beaten eggs. Add in the cheese and salsa. When eggs have firmed, fold and remove. Serve with avocado.

All of these lunches can be slightly customized to meet the taste preferences of the senior, but will still pack the same nutritional punch.

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