Incorporating enough protein into your diet is essential for gut health, muscle maintenance, and overall wellness—especially as we age. Today, we’re sharing a full day’s worth of meals that are not only protein-rich but also gentle on digestion. These recipes are perfect for anyone over 50 looking to prioritize their health with balanced, non-animal protein sources.
Breakfast: Chia Seed Pudding with Almond Butter
Start your day with this creamy, protein-packed pudding that’s easy to digest and full of flavor.
Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 tbsp almond butter
- 1 tsp maple syrup (optional)
- ½ tsp vanilla extract
- Fresh berries for topping
Instructions:
- Combine chia seeds, almond milk, almond butter, maple syrup, and vanilla in a jar.
- Stir well and refrigerate overnight (or at least 4 hours).
- In the morning, give it a good mix, top with fresh berries, and enjoy!
Protein Boost: ~10 grams
Engagement Prompt: What’s your favorite chia pudding topping? Share your ideas in the comments!
Lunch: Quinoa Salad with Chickpeas and Avocado
A light yet filling salad packed with plant-based protein and healthy fats to keep you energized all afternoon.
Ingredients:
- 1 cup cooked quinoa
- ½ cup canned chickpeas, rinsed
- 1 avocado, diced
- 1 cup cherry tomatoes, halved or roasted red bell peppers
- 2 cups spinach or arugula
- 1 tbsp olive oil
- Juice of ½ lemon or balsamic vinegar to taste
- Salt and pepper to taste
Instructions:
- Combine quinoa, chickpeas, avocado, tomatoes, and greens in a large bowl.
- Drizzle with olive oil and lemon juice or balsamic vinegar.
- Toss well, season with salt and pepper, and serve.
Protein Boost: ~15 grams
Engagement Prompt: Do you meal-prep your lunches? What’s your go-to protein-packed salad?
Dinner: Lentil and Vegetable Stir-Fry
A hearty and comforting dish that’s full of flavor and perfect for gut health.
Ingredients:
- 1 cup cooked lentils
- 2 cups of mixed vegetables (broccoli, bell peppers, carrots)
- 2 tbsp tamari (gluten free) or soy sauce (low sodium)
- 1 tbsp sesame oil
- 1 tsp grated ginger
- 1 clove garlic, minced
- 1 tbsp sesame seeds
Instructions:
- Heat sesame oil in a large pan over medium heat. Add garlic and ginger, cooking until fragrant.
- Add vegetables and stir-fry for 5–7 minutes.
- Stir in cooked lentils and tamari, cooking for another 2 minutes.
- Sprinkle with sesame seeds before serving.
Protein Boost: ~18 grams
Engagement Prompt: What’s your favorite veggie combination for stir-fries? Let’s inspire each other!
Snack: Pumpkin Seed Protein Bites
These no-bake bites are perfect for an on-the-go snack or a quick protein boost.
Ingredients:
- 1 cup rolled oats
- ½ cup pumpkin seeds
- 2 tbsp ground flaxseeds
- 2 tbsp almond butter
- 2 tbsp maple syrup or honey
- 1 tsp cinnamon
- 1–2 tbsp water (if needed)
Instructions:
- In a food processor, pulse oats, pumpkin seeds, and flaxseeds until coarsely ground.
- Add almond butter, maple syrup, and cinnamon. Blend until the mixture sticks together.
- Roll into small balls and refrigerate for at least 30 minutes before enjoying.
Protein Boost: ~8 grams (per 2 bites)
Engagement Prompt: Have you tried making your own protein bites? What ingredients do you love to add?
Final Thoughts
Eating protein-rich, gut-friendly meals doesn’t have to be complicated! These recipes are easy to prepare and packed with nutrients your body needs to thrive.
Call to Action:
Save this blog for your next meal inspiration, and share your thoughts below! Which recipe are you excited to try first?
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