Lunch Recipes For Seniors

“We know that we really are what we eat,” said Elisabetta Politi, dietician director at the Duke Diet and Fitness Center. But each senior’s diet plan is individual, she noted. “If dad has reached age 75 and has not developed heart disease or cancer, you need not recommend any different food intervention than what he is already doing. Dad has found a meal plan that works.”

The follow lunch recipes are great ways to achieve a healthy diet without having your senior getting frustrated by eating the same thing day in and day out.

Chicken Salad

Servings: 5
Serving Size: 1/2 cup

Ingredients:
1 1/2 pounds raw chicken breasts, cooked and diced
4 tablespoons light mayonnaise
3/4 cup celery, diced
2/3 cup red onion, diced
1/2 teaspoon pepper
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley
1/8 teaspoon salt (optional

Directions:
After chicken is cooked, combine all ingredients and mix well. Refrigerate until ready to serve. Serve cold on top of a bed of romaine lettuce.

Nutritional Analysis per Serving:
Calories per serving: 200
Carbohydrates: 4 grams
Fat: 7 grams
Protein: 28 grams
Sodium: 220 mg

Broccoli Slaw

Servings: 6
Serving Size: 1/2 cup

Ingredients:
2 tablespoons crumbled veggie bacon
3/4 pound broccoli florets or slaw (bagged)
2 tablespoons plain low-fat yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons apple cider vinegar
1 teaspoon granulated sugar
1/4 teaspoon table salt
1/4 teaspoon black pepper
1/2 cup water chestnuts, chopped
1/4 cup red onion, chopped

Directions:
Cook bacon in a large skillet over medium heat, turning frequently until crisp. Chop coarsely. Whisk yogurt, mayo, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon, and broccoli and toss or stir to coat evenly.

Nutritional Analysis per Serving:
Calories per serving: 70
Carbohydrates: 10 grams
Fat: 2 grams
Protein: 3 grams

Tuna Melt on English Muffins

Servings: 4
Serving Size: 1/2 muffin

Ingredients:
2 English muffins, 100% whole-wheat
8 ounces light tuna, packed in water, drained
4 tablespoons celery, minced
4 tablespoons red onion, minced
1 teaspoon flat-leaf parsley, minced
3 tablespoons light mayonnaise
1 tablespoon whole grain mustard
Freshly ground pepper, to taste
Freshly squeezed lemon juice, to taste
2 ounces sharp cheddar cheese

Directions:
Preheat the broiler and set the rack about 4-5 inches from the heat source. In a small mixing bowl, break up the tuna with a fork. Toss with the celery, onion, and parsley. Add the mayo and mustard, and stir to combine. Season with the pepper and lemon juice to taste. Spread the muffins out on a baking sheet and toast under the broiler for 2 minutes. Top the toasted muffins with tuna salad and cheese. Place the baking sheet under the broiler and heat for 3-5 minutes until the cheese has melted. Serve immediately.

*Serving Suggestion: Serve with sliced tomatoes, coleslaw, and fruit for a complete meal.

Nutritional Analysis per Serving:
Calories per serving: 240
Carbohydrates: 18 grams
Fat: 10 grams
Protein: 21 grams

Chicken Caesar Wrap

Servings: 4
Serving Size: 1/2 wrap

Ingredients:
1/2 pound roasted chicken breast, boneless, thinly sliced
1/4 cup low calorie Caesar salad dressing
2 tablespoons grated Parmesan cheese
2 spinach or whole-wheat tortillas, large (10-12″)
4 cups romaine lettuce, chopped

Directions:
In the center of a tortilla, place 2 cups lettuce, 1 tablespoon Parmesan cheese, 2 tablespoons dressing, and 4 ounces of chicken. Fold in the sides and roll up. Cut in half. Each wrap makes 2 servings.

Nutritional Analysis per Serving:
Calories per serving: 300
Carbohydrates: 30 grams
Fat: 10 grams
Protein: 23 grams
Sodium: 450 mg