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Quick and Easy Meals for Seniors

By: Tammera Karr, a board certified holistic nutritionist in Roseburg, OR, and Kristi Von Ruden, a registered and licensed dietitian.

Breakfast

  • Warm oatmeal and berries. Prepare per package. Add a pat of butter and one serving of old-fashioned oats and water. This will give it the consistency of bread pudding. Option: add berries to warm oatmeal.
  • A hard-boiled egg. Accompany with a side of fresh fruit and a slice of whole-wheat toast.
  • Whole grain pancakes or waffles. For extra fiber, choose a brand that contains flax. Then top with fresh berries. For protein, also eat a handful of walnuts or almonds.
  • Yogurt parfait. Mix together yogurt, nuts and fruit. It’s a good combo of healthy fat, Vitamin C and carbohydrates.
  • Power toast. For healthy fat and some protein, spread peanut butter or almond butter on whole-wheat toast; enjoy fresh fruit on the side.
  • Poached egg. Place egg on top of whole-wheat toast and steamed asparagus. Top with a small amount of butter.

Dinner

  • Shrimp and pasta. Heat a pat of butter and 1 Tbs. olive oil in a saucepan. Add chopped fresh herbs (parsley), garlic and a handful of shrimp. Toss and cook until shrimp is done. Place on a bed of pasta and top with chopped fresh tomatoes.
  • Liver and fennel. Place liver slices in a skillet with extra virgin olive oil. Top with chopped fennel, onions and cabbage. Cover and steam until liver is tender. Serve.
  • Beans and rice. Heat up a can of black, pinto or white beans. Serve with brown rice, oats or barley. You can warm the meal in a crockpot and serve later.
  • Southwest chicken salad. Cook boneless, skinless chicken breast on a medium heat in a skillet with extra virgin olive oil. Add salsa. Shred chicken and use for wraps, salad or soup. Reserve leftovers in refrigerator.

**Please follow any diet restrictions your client may have before preparing these meals.**