5.3 Easy, High-Protein Meals for Seniors

As we age, maintaining muscle mass, strength, and overall health becomes more important than ever. One key ingredient to support healthy aging? Protein. It plays a vital role in preserving muscle, supporting immunity, and promoting recovery from illness or injury. But seniors often don’t get enough of it.
The good news? You don’t need fancy ingredients or complicated recipes to get more protein. Here are five simple, high-protein meals that are easy to prepare and delicious to eat—perfect for older adults looking to stay strong and energized.


1. Scrambled Eggs with Spinach and Cheese

Protein: ~18g per serving
Prep Time: 10 minutes
This classic breakfast is packed with protein and iron. Add a sprinkle of shredded cheese for extra flavor and calcium.
Ingredients:
2 eggs
1/2 cup fresh spinach
1/4 cup shredded cheddar cheese
1 tsp olive oil
Instructions:
Heat olive oil in a pan over medium heat.
Add spinach and sauté until wilted.
Beat eggs and pour into the pan.
Stir gently and cook until set. Add cheese on top and let it melt before serving.
✅ Tip: Pair with whole-grain toast for added fiber.

2. Greek Yogurt Parfait with Berries and Nuts

Protein: ~20g per serving
Prep Time: 5 minutes
This no-cook meal is perfect for breakfast or a snack, and it’s packed with probiotics, antioxidants, and healthy fats.
Ingredients:
1 cup plain Greek yogurt
1/2 cup fresh berries
2 tbsp chopped walnuts or almonds
1 tsp honey (optional)
Instructions:
Layer yogurt, berries, and nuts in a bowl or glass.
Drizzle with honey if desired.
✅ Tip: Choose plain yogurt to avoid added sugars.

3. Tuna Salad Stuffed Avocados

Protein: ~25g per serving
Prep Time: 10 minutes
Tuna is an easy, protein-rich staple. Pair it with creamy avocado for a satisfying and heart-healthy lunch.
Ingredients:
1 can of tuna (in water), drained
2 tbsp Greek yogurt or light mayo
1 stalk celery, chopped
1/2 avocado, halved and pitted
Salt and pepper to taste
Instructions:
Mix tuna, yogurt/mayo, and celery in a bowl.
Spoon mixture into avocado halves and serve.
✅ Tip: Serve with whole grain crackers or a small side salad.
4. Chicken and Vegetable Stir-Fry
Protein: ~30g per serving
Prep Time: 20 minutes
This colorful stir-fry delivers a protein punch along with essential vitamins and minerals.
Ingredients:
1 chicken breast, diced
1 cup mixed vegetables (e.g., bell peppers, broccoli, carrots)
1 tbsp soy sauce or low-sodium tamari
1 tsp sesame oil or olive oil
Instructions:
Heat oil in a skillet or wok.
Cook chicken until golden and fully cooked.
Add vegetables and stir-fry for 5–7 minutes.
Add soy sauce and toss to coat.
✅ Tip: Serve over brown rice or quinoa for extra fiber and nutrients.
5. Lentil Soup with Diced Turkey
Protein: ~22g per serving
Prep Time: 30 minutes
Lentils are a plant-based powerhouse. Add lean turkey for a warming, high-protein dinner.
Ingredients:
1/2 cup dried lentils (or 1 cup cooked)
1/2 cup diced cooked turkey
1 carrot, chopped
1 celery stalk, chopped
2 cups low-sodium chicken broth
Instructions:
In a pot, simmer lentils, broth, carrots, and celery for 20 minutes.
Add turkey and cook for another 5–10 minutes.
Season with herbs or a pinch of salt and pepper.
✅ Tip: Make a big batch and freeze portions for later!