Intro

Cooking for yourself can be a real pain, especially as a senior. Older adults need to be mindful of the dishes they eat. Not only do meals have to be nutritionally balanced, they also must be easy to prepare and easy to eat. And, of course, they have to taste good too!

Here are 4 quick meals for seniors that taste great and can be prepared in a matter of minutes. It doesn’t get any easier than this, unless you have fresh meals delivered directly to your door!

Oven-Roasted Salmon and Veggies

Salmon is one of the best sources of protein for older adults. It’s a lean source of protein that also has B-vitamins and omega-3 fatty acids, making it a heart-healthy food. Served with a generous portion of vegetables, this dish is delicious and packed with nutrients.

You can use any veggies you like with this: it’s impossible to go wrong. Frozen veggies save time and energy, but you can use fresh produce as well! I like to use a bag of frozen broccoli and cauliflower. Peppers, onions, carrots, and zucchini are some other great choices: the sky’s the limit!

Ingredients:

• 1 (4 oz) salmon filet per person
• 1 bag frozen mixed veggies
• 1 lemon, sliced or 1 tsp lemon juice
• 2 tbsp olive oil or neutral oil
• Garlic powder or minced garlic
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 450ºF and line a baking sheet with parchment paper.
2. In a mixing bowl, combine vegetables, oil, garlic, salt, and pepper.
3. Place salmon filets skin side down onto baking sheet and surround with veggies.
4. Add slices of lemon (or drops of lemon juice) on top of each filet.
5. Remove from oven after 13-14 minutes or when salmon is flaky and tender.
6. Serve, adding extra salt and pepper as desired.

This recipe is foolproof and one of the easiest meals for seniors to make on their own! It doesn’t require any complicated prep or fancy equipment, but results in a healthy and tasty dish.

Tasty Tip: Some vegetables take more time than others to cook. If you need to cook your veggies for longer, simply put them back in the oven after taking the salmon out. Check every 5 minutes until veggies are done.

Italian Bean Soup

Soups are great, easy dinners for elderly Americans. They require little effort, plus the leftovers mean you can enjoy it as a few more lunches and dinners! This recipe is also very soft, making it perfect for seniors who

Just like before, this is a malleable recipe – so use whatever you’ve got on hand! Whatever beans and veggies you use will come together with tasty Italian seasonings in this dish. I like to keep it vegetarian, but you can easily add browned ground beef or turkey to up the protein.

Ingredients:

• 2 (15 oz) cans low-sodium white beans (cannellini, great northern, or similar)
• 1 medium onion, diced (or 1 cup pre-diced onion)
• 1 (10 oz) can low-sodium crushed tomatoes
• 1 cup frozen kale, spinach, or other leafy green
• 1 (32 oz) box low-sodium vegetable broth (or any kind of broth)
• 1 tbsp olive oil
• 1 tbsp Italian seasoning (or equal parts dried oregano and basil)
• 1 tbsp garlic powder or minced garlic
• Salt and pepper, to taste
• (optional) 1 pound ground turkey or beef, browned

Instructions:

1. Add olive oil to a large stock pot over medium heat.
2. Add the onions and a pinch of salt, then cook until soft and lightly browned.
3. Add all remaining ingredients to the pot. (Tip: Pour in the broth last!)
4. Reduce heat to medium-low and simmer for at least 30 minutes. Taste and add salt and pepper if needed.
5. Serve in bowls with bread, pasta, or rice.

Tasty Tip: If you want to add meat to the soup, brown it in the pot and set aside before cooking the onions. Add the meat back in during step 3.

Note: Canned goods like beans and tomatoes are convenient, but they typically have too much sodium for a healthy senior diet. Look for “No Salt Added” on the label to ensure you are minimizing your sodium intake. If you’re struggling to find the right ingredients, consider a meal delivery service like Martha’s Senior Gourmet, which delivers tasty, low-sodium meals right to your door.

Breakfast Egg Bake

Whether it’s for breakfast or dinner, eggs are one of the healthiest foods for seniors to enjoy. They are a lean source of good protein. The only drawback is the cholesterol found in the yolk. If you’re on a low-cholesterol diet, consider using just egg whites in this dish.

This recipe makes up to 9 servings, so it’s great for a family breakfast. You can also easily heat up any leftovers in the microwave.

Ingredients:

• 12 eggs
• 6 strips of bacon, cut into bite size pieces
• 1 small onion, diced (or ½ cup pre-diced onion)
• 1 cup fresh spinach (frozen is okay too)
• ½ cup milk
• ½ cup shredded mozzarella, swiss, or your choice of cheese
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 350ºF. Grease an 8×8 square pan with cooking spray.
2. Add bacon pieces to a frying pan, then put over medium heat. Cook to desired doneness, about 10 minutes. Remove the bacon and set aside, but leave some grease in the pan.
3. Add the onion and spinach to the frying pan and cook in the bacon grease until softened, about 5 minutes.
4. In a bowl, add the eggs, milk, and a pinch of salt and pepper. Beat with a fork or a whisk until combined.
5. Add all ingredients to the egg mixture and stir gently. Carefully pour mixture into the greased 8×8 pan. Gently stir if needed to distribute ingredients. Optionally, top with extra cheese.
6. Bake for 45-50 minutes or until cooked through. You can use a toothpick to test the center of the egg bake: if it comes out clean, the bake is ready!
7. Spoon out or cut into slices and serve fresh! Leftovers can be refrigerated and reheated in the microwave.

Tasty Tip: You can leave out the bacon and replace it with breakfast sausage or a plant-based sausage substitute. You can also skip it altogether, but remember to add a splash of oil or a pat of butter before sauteeing the veggies.

Easy Stir-Fry

Stir-frying is a traditional Asian technique, but you don’t need a wok to prepare this fast and easy meal. By using pre-prepped ingredients, you can save time and energy for a tasty and healthy dinner ready in minutes.

Stir-fries are a great way to incorporate a bunch of different veggies, so don’t be shy!

Ingredients:

• 1 cup pre-cooked chicken breast (cut into 1-inch pieces if needed)
• ½ cup diced peppers and onions (fresh or frozen)
• ½ cup vegetable medley (fresh or frozen)
• 3 tbsp teriyaki sauce
• ½ tbsp of minced garlic or garlic powder
• 1 tbsp vegetable oil
• Salt and pepper, to taste
• Brown rice, for serving

Instructions:

1. Heat a large pan or wok over medium-high heat.
2. Add the vegetables to the pan and stir-fry until tender and lightly browned.
3. Add the rest of the ingredients and stir until thoroughly mixed and heated.
4. Serve over rice and enjoy!

I love this recipe because you can change up any ingredients and still enjoy a delicious, healthy meal. Try replacing the chicken with shrimp or firm tofu! Brown rice has much more fiber than white rice and is a great healthy side for this stirfry, but any kind of rice or noodle is great.

Tasty Tip: Fresh and frozen vegetables work equally well in this dish! You can use any fresh or frozen medley of vegetables: other yummy ideas include peas, corn, and cauliflower.

Tasty Tip: If you can’t find teriyaki sauce, simply combine 3 tbsp of low-sodium soy sauce with 1 tbsp of honey or agave nectar.

Martha’s Senior Gourmet: A Stress-Free Option

The 4 recipes above are designed to be healthy, tasty, and easy to prepare. However, even these streamlined recipes may require too much work – especially if you’re making meals for yourself every single day.

If you or a loved one has trouble cooking, Martha’s Senior Gourmet delivers fresh, premade meals to your door up to 7 days per week. Martha has menus to suit a number of special dietary needs and is committed to providing meals for seniors of the highest quality.

Click this link to sign up for Martha’s Senior Gourmet!

FAQs

What is a good meal for an elderly person?

My Oven-Roasted Salmon recipe is perfect for older adults. Salmon is a healthy, lean protein and the dish incorporates many vitamin-rich vegetables.

What can I cook for an elderly person with no appetite?

My Breakfast Egg Bake packs a bunch of calories into a small, tasty package. Easy-to-eat foods like smoothies and drinkable soups are also good ways to help people with no appetite.

How do you get food for elderly parents?

A meal delivery service like Martha’s Senior Gourmet delivers high quality meals directly to seniors. The service offers nutritionally balanced dishes for every meal of the day.