11 Healthy, Delicious, and Easy-to-Cook Recipes for Senior Citizens

Eating healthy can be challenging at any age, but older adults face several more obstacles to getting a well-balanced diet. From physical challenges that make cooking more difficult to lugging all the groceries to a shifting sense of taste and smell, it can be tricky for older adults to adjust their meals as they age. But nutritious meals that taste great might not be far out of reach. The nutrient-dense, delicious, and easy recipes below can satisfy older adults for breakfast, lunch, and dinner.

5 easy to make breakfast recipes

1. Strawberry Blueberry Banana Smoothie

Indulge their sweet tooth with this naturally sweetened blend of strawberries, blueberries, and bananas. The assortment of fruit provides an alternative to unhealthy processed sugars while delivering antioxidants, potassium, and other key nutrients. Combined with hemp seed, a ready source of healthy fats, or flax and chia seeds, one of these smoothies is a great way for older adults to start their day. A smoothie is infinitely customizable, too: Consider adding peanut butter for protein.

• Good for these diets: Heart-friendly, Egg-free, Gluten-Free
• Time to prepare: 5 minutes
• Time to cook: 5 minutes
• Recipe link: Find the Strawberry Blueberry Banana Smoothie on Eating Well

2. Blueberry Almond Chia Pudding

Instead of having another bowl of oatmeal, mix things up with this delicious chia pudding recipe. It's easy to make and provides a rich, delicately sweet flavor intermixed with the tartness of juicy blueberries and the crunch of almonds. Having this for breakfast gives older adults the antioxidants, minerals, fiber, and omega-3 fatty acids needed to get the most out of their mornings. Best of all, because it's made by sitting in the fridge overnight, it reduces the amount of time older adults spend in the kitchen.

• Good for these diets: Diabetic-friendly, Heart-friendly, Egg-free, Gluten-Free, High-Fiber
• Time to prepare: 10 minutes
• Time to cook: 8 hours
• Recipe link: Find the Blueberry Almond Chia Pudding on Eating Well

3. Spinach & Cheese Breakfast Skillet

If older adults want a heartier breakfast option, this breakfast skillet recipe belongs in their meal planning. A combination of eggs, hash, spinach, and olive oil, this is one of the weightiest meals on our list at 700 calories. This delicious meal sticks in the stomach, helping anyone who eats it feel fuller for longer and avoid needing food throughout the day. And if a senior needs a little lighter serving, this breakfast skillet can easily feed two.

• Good for these diets: High Calcium, High Protein, Diabetic-friendly
• Time to prepare: 10 minutes
• Time to cook: 20 hours
• Recipe link: Find the Spinach & Cheese Breakfast Skillet on Eating Well

4. Spinach & Egg Scramble with Raspberries

Get a helping of protein-rich eggs, nutrient-packed spinach, and whole-grain toast, all topped with a serving of sweet raspberries. Eating this hearty meal can fill an older adult's stomach and give them all the energy needed to make it through the morning.

• Good for these diets: : Diabetic-friendly, Heart-friendly, Dairy-free, High Blood Pressure-friendly
• Time to prepare: 10 minutes
• Time to cook: 10 minutes
• Recipe link: Find the Spinach & Egg Scramble with Raspberries on Eating Well

5. Apple Ricotta Pancakes

Nothing starts the morning off like a stack of pancakes, and this healthy twist to the classic recipe makes for a better-balanced alternative. The creamy ricotta cheese is packed with protein, while the crisp apple slices add a sweet source of fiber along with the whole-wheat flapjacks. With an underlying rich and nutty flavor from the walnut oil, a plate of apple ricotta pancakes is one of the best breakfast dishes around.

• Good for these diets: High Calcium, High Protein, High Fiber
• Time to prepare: 25 minutes
• Time to cook: 25 minutes
• Recipe link: Find the Apple Ricotta Pancakes on Eating Well

3 lunch recipes for a great midday break

1. Homemade Creamy Vegetable Soup

A hot bowl of nutritious and flavorful e soup is an easy-to-make lunch that seniors will find themselves turning to time and again. This recipe is chock full of B12 vitamins and minerals that can fortify an older adult's health while providing a delectably savory meal. And, unlike similar recipes, this one switches the typical heavy cream for whole milk, making for a leaner and healthier lunch. This soup keeps and reheats well, too.

• Good for these diets: Vegetarian, High-Fiber
• Time to prepare: 15 minutes
• Time to cook: 20 minutes
• Recipe link: Find the Homemade Creamy Vegetable Soup on My Food Story

2. Quinoa Black Bean Burrito Bowls

This burrito bowl is simple to prepare and loaded with quinoa, which is a healthier alternative to rice. This Peruvian ingredient is packed with essential nutrients, making it perfect for older adults who want to lead a healthy lifestyle. Complete with various fresh herbs and spices, this recipe is perfect for older people looking for a quick afternoon pick-me-up.

• Good for these diets: Vegetarian, Gluten-Free, Diabetic Friendly, High Blood Pressure
• Time to prepare: 5 minutes
• Time to cook: 30 minutes
• Recipe link: Find the Quinoa Black Bean Burrito Bowls on ToriAvey.com

3. Loaded Mashed Potato Cakes

Potatoes are a blank canvas, which makes them a perfect companion for any meal. They're also high in potassium and Vitamin C. This recipe calls for you to turn them into dense potato cakes loaded with the sharp flavor of green onions, dollops of sour cream, and crumbled bacon. Since these are a bit rich, they can be eaten as a side with the hearty vegetable soup.

• Good for these diets: High Potassium, High-Vitamin C, Gluten-Free
• Time to prepare: 10 minutes
• Time to cook: 10 minutes
• Recipe link: Find the Loaded Mashed Potato Cakes on Spend with Pennies

3 dinner recipes to end the day on a delicious note

1. Basil Tomato Mozzarella Salad with Quinoa

This Mediterranean-inspired dish is a light, refreshing lunchtime meal that's easy to prepare even during the busiest days. Crisp, juicy tomatoes, the subtle flavors of mozzarella, and nutrient-dense quinoa make this salad a healthy go-to for anyone at any age. The mildly sweet taste of rice wine vinegar completes this meal and makes a delectable way to end the day.

• Good for these diets: Vegetarian, Gluten-Free, Diabetic Friendly, High Blood Pressure-friendly
• Time to prepare: 5 minutes
• Time to cook: 20 minutes
• Recipe link: Find the Basil Tomato Mozzarella Salad with Quinoa on Averie Cooks

2. Stuffed Green Peppers

Stuffed peppers are a versatile dish that can fit many seniors' dietary needs. This recipe puts a healthy spin on the typical meat filling by using lean, protein-rich ground turkey and brown rice as the filling. Combined with the roasted poblano peppers, rich in essential vitamins and antioxidants, older adults will appreciate this as their last meal of the day.

• Good for these diets: Gluten-Free, High Protein, Low Saturated Fat
• Time to cook: 50 minutes
• Recipe link: Find the Stuffed Green Peppers on My Plate

3. One-Pot Garlic Pasta

This is a convenient recipe for pasta-loving older adults and cooks who don't want to clean up many dishes. Combine all ingredients in one pot to get delicious noodles bathed in a rich, creamy sauce. Garlic cloves add a sharpness to the flavors, boosting digestive and immune systems with their nutrient-packed cloves. The chicken stock is a source of vitamin B12 and a mild savory flavor that could make this dish a favorite at dinner time.

• Good for these diets: Low Sodium (if you use low sodium chicken broth), High Fiber (If you use whole grain noodles), Low Saturated Fats, Heart Friendly
• Time to prepare: 10 minutes
• Time to cook: 20 minutes
• Recipe link: Find the One-Pot Garlic Pasta on Damn Delicious

What makes a recipe friendly for older adults?

As people get older, their body's nutritional needs tend to change. So, a recipe for older adults is typically modified to meet that. You'll find that many senior recipes are nutritionally-balanced, switching out unhealthy options like beef for leaner meat. The amount of protein, vitamins, minerals, sodium, and more are also considered. However, gathering fresh ingredients for these meals is often expensive, even for the most cost-effective recipes. You'll also find that an older adult-friendly recipe is easy to cook, so they don't need to break out heavy equipment or spend too much time in the kitchen.

How to get nutritious, flavorful meals if you have trouble cooking

If you're an older adult or helping one out, you can take the stress out of cooking by getting your food from Meal Village. Our meal preparation and delivery service brings healthy, professionally-made food right to your door. Choose from various recipes like stir-fried tofu and Thai beef salad, and rest assured, knowing that your dinner is being made with only the freshest ingredients. Each meal is labeled, too, with ingredient lists that help you and your family make healthy choices.

Lead healthy senior lives with a balanced diet

An older adult's dietary needs often take some getting used to, and certain people don't take the transition well. But with proper planning, a few healthy recipes, and a service like Meal Village to fill in on off days, there's no reason why food needs to be left by the wayside.