If you’ve grown tired of cooking, these recipes may inspire you to enjoy it again. They’re not only easy to make and full of flavor, but they also offer the nutrition you need to be healthy as an older adult.

Use this list of delicious and easy meal recipes for seniors so that you can enjoy breakfast, lunch, and dinner while getting the nutrition you need to be well. 

1. Strawberry blueberry banana smoothie bowl

Do you need a healthy breakfast option or even a sweet treat? Then, look no further than this delicious smoothie bowl. 

The recipe combines fruits that do not spike your blood sugar and help to lower your risk of heart disease and diabetes. It uses nut-based milk to lower your calorie intake, while supplying calcium for your bones, as well as nut butter and hemp seeds to provide some of the protein you need to build muscle and have energy. Even better, the recipe calls for mostly frozen fruits and shelf-stable ingredients so that you can keep most of the items on hand. 

Ingredients

• 1 small ripe banana (fresh or frozen) 
• ½ cup frozen strawberries
• ½ cup frozen blueberries 
• ¾ cup unsweetened cashew milk or almond milk
• 1 tablespoon cashew butter or almond butter
• 1 tablespoon hulled or shelled hemp seeds
• Any desired toppings (e.g., granola, fresh or dried fruit, coconut flakes, etc.)

Instructions

1. Place all the ingredients, except the toppings, into a blender. 
2. Blend until smooth. You may need to add more cashew or almond milk to achieve your desired consistency. 
3. Pour into a bowl, add desired toppings, and serve immediately. 

2. Quiche 

When you’re craving a savory meal, a quiche can really hit the spot. Plus, it’s easy to make and can offer a host of nutrients. 

For example, this recipe uses onions, which have anti-inflammatory antioxidants and provide vitamin C for immunity and fiber for better digestion. Its mushrooms are an excellent source of vitamin D, another must-have for your immune system, and B vitamins for energy and brain health.

This quiche may contain no meat, but it offers some protein through eggs and cheese. Still, you can easily brown lean ground beef or turkey and add it to your cooked vegetable mixture for more protein. 

Ingredients

• 1 deep-dish, 9-inch pie crust
• 1 tablespoon extra virgin olive oil
• ½ cup onion, sliced
• ½ cup green bell pepper, chopped
• ½ cup mushrooms, sliced
• ½ cup zucchini, chopped
• 1 large tomato, sliced
• 2 tablespoons all-purpose flour
• 2 teaspoons dried basil
• 3 large eggs, beaten
• ½ cup milk 
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 ½ cups shredded Colby-Jack cheese

Instructions

1. Preheat oven to 400° F.
2. Once preheated, bake the pie crust until firm — about 8 minutes — then remove from the oven and set aside. Reduce the oven temperature to 350° F.
3. Add olive oil to a large skillet over medium heat. Toss in the onion, bell pepper, mushrooms, and zucchini, and cook until soft — around 5 to 7 minutes. Remove all items from the skillet and set aside.
4. Sprinkle the flour and basil over the tomato slices and put them in the skillet. Cook for 1 minute over medium heat; flip and cook for another minute. Remove from the skillet and set aside.
5. In a small bowl, add the eggs, milk, salt, and pepper. Whisk together.
6. Spread 1 cup of the cheese across the bottom of the pie crust. Add your vegetables (onions, bell peppers, mushrooms, and zucchini) on the cheese, and top with the tomato slices. Pour the egg mixture over it all. Top with the remaining shredded cheese.
7. Bake 40 to 45 minutes in the oven. Insert a knife or fork near the center, and when that comes out clean, your quiche is done.
8. Cool for a few minutes and serve warm.

3. Chocolate-banana protein pancakes

Homemade pancakes without unnecessary ingredients can be both tasty and easy with this gluten-free recipe. 

Using oats, instead of other flours, helps fulfill your need for whole grains and offers both fiber and protein. The bananas also provide fiber, as well as potassium and magnesium for heart health, and contribute to the pancake’s fluffy texture and yummy flavor. Incorporating a chocolate protein powder not only enhances the flavor but also boosts the recipe’s protein power — for a total of 15 grams per serving — and your energy levels.

This recipe, a low-calorie option at 200 calories per serving, makes eight pancakes, so you can serve multiple people or have leftovers for tomorrow. 

Ingredients

• 2 medium bananas 
• 4 large eggs
• ¾ cup old-fashioned/rolled oats
• 3 tablespoons cocoa powder
• 3 tablespoons chocolate protein powder
• 1 teaspoon cinnamon

Instructions

1. Add bananas, eggs, and oats into a blender. Blend on low speed until the oats are ground to a flour consistency and the bananas are fully mashed — between 15 to 30 seconds.
2. Add cocoa powder, protein powder, and cinnamon, and blend on low for another 30 to 45 seconds or until smooth.
3. Preheat a skillet or griddle to medium heat and spray with a healthy non-stick cooking spray, such as olive, avocado, or canola oil.
4. Drop 1/3 cup of the batter onto your skillet or griddle and cook until bubbles begin to form on the top of your pancake and its edges start to set — about 5 minutes. Then, flip to cook the other side for roughly 2 minutes. Remove from heat when cooked through. 
5. Top with fresh bananas and syrup, if desired, and serve immediately.

4. One pan salmon and vegetables

Sheet-pan recipes make clean up a snap, while also providing a hearty lunch or dinner. This recipe combines the heart-healthy benefits of salmon and various vegetables for the kind of meal that would be featured among any of the best diets for people over 60.

Potatoes, in particular, have vitamin B6 and antioxidants for disease prevention, as well as fiber for digestion and to help you feel full longer. Asparagus provides over half of your recommended daily intake of vitamin K, essential for strong bones and blood clotting. Yet, if these vegetables aren’t for you, you can substitute them for others, such as broccoli or carrots, but you’ll need to adjust your roasting time.

Ingredients

• 1 ½ pounds baby potatoes of your choice, halved
• Extra virgin olive oil for drizzling
• ½ teaspoon Italian seasoning
• ½ teaspoon garlic powder
• Salt and black pepper to taste
• 4 thick salmon filets (at least 1” thick)
• ¾ pound asparagus, trimmed
• 12 ounces cherry tomatoes, on the vine or regular 
• 4 slices fresh lemon

Seasoned garlic butter

• 4 tablespoons butter, melted
• 2 cloves garlic, minced
• ½ teaspoon Italian seasoning
• ½ teaspoon smoked paprika

Instructions

1. Preheat oven to 425° F. 
2. Toss baby potatoes with olive oil and seasonings — Italian seasoning, garlic powder, salt, and a dash of black pepper. Place the potatoes, cut side down, on an 18 x 13-inch sheet pan. (Use a second sheet pan if your pan is too crowded.) Roast in the oven for 20 minutes. 
3. Make the seasoned garlic butter recipe while the potatoes roast. Set it aside.
4. Once the potatoes are almost tender, take the sheet pan from the oven and move the potatoes to one side of the pan. Add the salmon, asparagus, and tomatoes to the sheet pan, arranging in a single layer, and brush them with the seasoned garlic butter. Season salmon with salt and pepper and place the lemon slices on top of the salmon.
5. Put the pan back in the oven and bake for another 12 minutes, until the salmon is fully cooked yet tender. Depending on the thickness of your salmon fillets, you may need to cook a few extra minutes. The USDA recommends an internal temperature for fish of 145 degrees.
6. Serve immediately. Refrigerate leftovers and enjoy within a couple of days by reheating them in the microwave or oven.

5. Egg salad lettuce wraps 

Egg salad makes a delectable alternative to regular sandwiches, while providing a heaping amount of protein. This egg salad recipe offers 27 grams of protein in a single serving, while also helping maintain your weight when you swap bread for iceberg lettuce. It’s an excellent source of vitamin K, helps protect your eyes, and works to keep you hydrated.

Make this recipe a couple of days in advance and refrigerate it for a quick lunch when you need it. Double the ingredients to feed a second person. 

Ingredients

• ¼ cup Greek plain nonfat yogurt
• 1 tablespoon mayonnaise
• ½ teaspoon Dijon mustard
• Pinch of salt
• Ground black pepper to taste
• 3 hard-boiled eggs, peeled
• 2 stalks celery, minced
• 2 tablespoons red onion, minced
• 2 to 3 large iceberg lettuce leaves
• 1 tablespoon fresh basil, chopped (optional)

Instructions

1. Add the yogurt, mayonnaise, mustard, salt, and pepper to a medium bowl, and whisk to combine. 
2. Remove and discard one egg yolk. Chop the remaining eggs and add to the bowl. 
3. Add celery and onion and stir to combine all ingredients. 
4. Cut the lettuce leaves in half and stack one on top of another to make two lettuce wraps. 
5. Place the egg salad on top of the wraps and top with basil if desired. 
6. Serve with a side of carrot sticks or apple slices.

6. Bean and corn salsa 

This colorful recipe not only brings a bounty of flavor but also packs a lot of nutrition. Fresh vegetables like red bell pepper offer antioxidants and vitamin C, while black beans provide plant-based protein and fiber — as do the corn and avocado.

Serve it as a side dish with fish, for example, or as a snack with healthy chips made from whole-grain corn tortillas.  

Ingredients

• A 15-ounce can of black beans, rinsed and drained
• A 15-ounce can of corn, drained
• 1 red bell pepper, diced
• 1 jalapeño pepper, seeded and minced
• 1 small red onion, diced
• 2 large tomatoes, seeded and diced
• 2 avocados, diced
• 1 bunch cilantro, finely chopped (optional)

Dressing Ingredients

• 2 limes, juiced
• 2 tablespoons extra virgin olive oil
• Kosher salt and black pepper to taste
• 1 tablespoon honey

Instructions

1. Add the dressing ingredients to a jar, secure the lid, and shake vigorously. Set aside.
2. Add all the vegetables to a large bowl.
3. Pour the dressing over the vegetables and toss to combine.
4. Serve immediately or refrigerate until you are ready to serve.

7. Butternut squash soup

Soup is the perfect dish for cooler days, and butternut squash soup couldn’t be more perfect since its main ingredient comes in season in the fall. Yet, that’s not the only reason.

Butternut squash is full of vitamins A and C, which your immune system needs in the fall and winter months when illness abounds. It’s also full of fiber, while the fresh ginger helps to soothe your digestive system. The sage works to support your memory and brain health, among other benefits.

Enjoy this soup, which serves six, within four days of preparation if you place it in the refrigerator, or freeze it to eat later.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large yellow onion, chopped
• ½ teaspoon sea salt
• 1, 3-pound butternut squash, peeled, seeded, and cubed
• 3 garlic cloves, chopped
• 1 tablespoon fresh sage, chopped
• ½ tablespoon fresh rosemary, minced
• 1 teaspoon fresh ginger, grated
• 3 to 4 cups vegetable broth
• Ground black pepper
• Chopped parsley, toasted pepitas, and crusty bread for serving

Instructions

1. Heat the oil in a large pot over medium heat. 
2. Add the onion, salt, and black pepper to the pot and sauté until soft — between 5 to 8 minutes. Add the squash, stirring occasionally for 8 to 10 minutes until it begins to soften.
3. Add the garlic, sage, rosemary, and ginger, and cook 30 seconds to 1 minute, until fragrant.
4. Add 3 cups of the broth to the pot. Bring to a boil and cover. Reduce heat to a simmer, and cook 20 to 30 minutes, until the squash is tender.
5. Remove the pot from the heat, and let the contents cool slightly. Pour the soup into a blender and blend until smooth. You may need to do this in batches. If your soup is too thick after blending, add up to 1 more cup of broth and blend again. 
6. Season to taste, top with parsley and pepitas, and serve with crusty bread.

8. Vegetarian shepherd's pie

While another savory meal, this shepherd’s pie uses lentils — a member of the bean family — in lieu of meat for a few reasons. 

Lentils are high in nutrition but low in cost when compared to ground beef, for example, making them one of the best foods for seniors. Like ground beef, they share a similar texture when cooked and are a great source of protein, iron, and other vitamins and minerals. But they’re lower in saturated fat and calories. Combine these facts with the pie’s vegetables and their nutrients, you may have a hard time believing that something that tastes so good could be so healthy. Its combination of soy and barbecue sauces and seasonings give it an unbelievable flavor.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 16 ounces mushrooms, sliced
• 4 cloves garlic, minced
• 2 teaspoons dried thyme leaves
• 1 ½ cups brown or green lentils*
• 3 cups vegetable broth*
• 1 cup peas, fresh or frozen
• 2 tablespoons soy sauce
• ¼ cup barbecue sauce
• Mashed potatoes** 

* To make this easy recipe a little easier, you may substitute the lentils and vegetable broth for one 38-ounce can of lentils and one vegetable bouillon cube. You simply drain and rinse the lentils and then crumble and stir the bouillon cube in with the lentils.

** You may use any mashed potato recipe. However, if you need one, here is a recipe for vegan garlic mashed potatoes.

Instructions

1. Preheat oven to 425° F.
2. Place the olive oil in a large skillet over medium-high heat. Add the onion, carrots, mushrooms, garlic, and thyme, and sauté for 6 to 8 minutes. It’s done when the vegetables are softened and the garlic and thyme are browned. Remove all from the pan and set aside.
3. Return the pan to the stovetop and add in the lentils and broth. Cover and simmer for 25 to 30 minutes until the broth is absorbed and the lentils are tender. While the lentils cook, prepare the mashed potatoes.
4. Return the vegetables to the skillet with the lentils, and add the peas, soy sauce, and barbecue sauce. Once all is heated, scoop the mixture into a casserole dish and then spread the mashed potatoes on top.
5. Bake for 10 to 15 minutes until the pie is bubbling around the edges.

9. Slow cooker verde chicken tacos

Slow cooker meals can make evenings easy, and with a chicken taco recipe as simple as this one, mealtime doesn’t get any easier — or tastier. 

Pair the chicken with rice and avocado in a bowl or simply add the mixture to a whole wheat or corn tortilla for a quick lunch. When you make your own salsa verde or choose the one with the least ingredients, you can create the most wholesome dish possible.  

Ingredients

• 2 pounds chicken breasts, boneless and skinless
• 2 cups salsa verde
• 1 teaspoon kosher salt
• 1 teaspoon ground cumin
• 2 tablespoons fresh cilantro, chopped (optional)
• Sour cream (optional)

Instructions

1. Combine the chicken, salsa verde, salt, and cumin in a slow cooker, and cook on high for 2 ½ to 3 hours or on low for 4 to 5 hours.
2. Use tongs toremove the chicken from the slow cooker. Move to a cutting board and shred with two forks.
3. Return the shredded chicken to the slow cooker and stir. If you'd like a creamy salsa verde chicken, you may now stir in ½ cup of sour cream with the chicken. 
4. Top with fresh cilantro before serving, if desired.

10. Stuffed peppers 

If you’ve never considered a stuffed green pepper a comfort meal, this recipe will change your mind. Prepare to be wowed by a variety of tastes and textures since you’ll find turkey, rice, vegetables, and seasonings all in a dish that fits in the size of your hand. Even better, it’s healthy for you.

You can take its benefits a step further when you use brown rice instead of white and contribute to your recommended daily intake of whole grains. This simple swap can decrease your risk of diabetes, heart issues, and even premature aging.

Ingredients

• 4 large green bell peppers 
• 1 pound ground turkey (85% lean or higher)
• 1 cup rice, uncooked
• ½ cup onion, peeled and chopped
• 1 ½ cups tomato sauce, unsalted
• Ground black pepper to taste

Instructions

1. Preheat the oven to 350° F.
2. Cut around the stem of the green bell peppers to remove the top. Inside the pepper, remove the seeds and the white pulp areas that store the seeds.
3. Bring a saucepan of water to a boil and cook peppers for 5 minutes. Set the peppers aside and drain the water from the pan.
4. Add turkey to the saucepan and brown it. Add the rice, onion, ½ cup tomato sauce, and black pepper, and stir to combine.
5. Stuff each pepper with the mixture in the pan and set them in a casserole dish.
6. Pour the rest of the tomato sauce over the green peppers.
7. Cover and bake for 30 minutes.

Photo credit: iStock