Quick and Easy Senior Meals

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As we get older it’s important to get the proper nutrients to fuel our muscles, keep our bones strong, our minds sharp, and our energy levels high. By eating the proper foods we can stay independent longer because we’ve been taking good care of our bodies.  For many seniors, meal preparation can be a difficult task, either because they don’t know what to eat or because it may be a physically demanding chore.  However, in order to stay healthy well into your golden years, it’s important to make sure you’re eating enough and getting adequate nutrition, which may mean hiring an in-home caregiver who can cook and clean for you.

Choose between some of these breakfast, lunch and dinner options for a quick and nutritious meal that can help get you off on the right foot:


  • Steel cut oatmeal with fresh fruit. Steal cut oats are rich in B-vitamins, calcium, fiber and are still low in sodium and unsaturated fat. Consider adding some cinnamon on top of your oatmeal or stir in a tablespoon of peanut butter and walnuts.
  • Eggs, however you like them prepared. Consider mixing a whole egg with 1-2 egg whites to lower the fat content and serve with whole-grain toast. This is a simple way to make an already classic breakfast more nutritious and filling.
  • Yogurt with fresh fruit, granola and honey. This simple meal is light, rich in protein, and has probiotic bacteria to help aid digestion.


  • Tuna wrap. Put one can of drained white albacore tuna onto a large whole-grain flour tortilla. Add lettuce, onion, spinach, tomato or any of your other favorite veggies and top with a tablespoon of mayonnaise for a filling and nutritious lunch.
  • Quinoa salad. Mix sautéed stir-fry veggies, pecans and prepared quinoa in bowl with a splash of Italian salad dressing. With quinoa being one of the most protein rich foods available containing all 9 amino acids which help combat infection in the elderly.


  • Baked salmon or tuna steaks. Garnish your steaks with fresh basil, garlic, onion and a drizzle of olive oil and wrap each one in foil. Bake in the oven on 300 degrees for 15 minutes. The moist and flaky result offers more than taste, but a wealth of omega-3 fatty acids which play an important role in nerve and brain development and can help prevent the onset of dementia and Alzheimer’s.
  • Chicken and vegetables. Take frozen skinless, boneless chicken tenders (without breading) and add low sodium chicken broth, baby potatoes, carrots and celery into a crock pot. Add your own seasoning or use a pre-packaged variety from the grocery store and let sit in the crock pot for 6-8 hours. The wait is worth it, leaving you with a tender chicken stew with health hearty vegetables.

These mouth-watering meals are examples of what Home Care Assistance of New Hampshire caregiver would be able to prepare for you, thanks to their culinary training. These recipes are also an example that delicious meals don’t go out the window when you’re trying to eat healthy.

To speak to a Care Manager about how a New Hampshire caregiver could assists you with tasks of daily living like grocery shopping, cooking and cleaning, call Home Care Assistance at 603-471-3004.


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