7 Easy Meals For Seniors To Prepare Ahead Of Time

Making meals ahead of time (aka meal prepping) can take the stress out of cooking by doing the following: 

• It improves nutrition by giving you more control over what goes into your meals (1).
• It saves time: Instead of cooking from scratch daily, you can prepare meals in 1-2 weekly sessions.
• You can reduce food waste since you plan and portion your meals in advance, which helps ensure you use ingredients before they spoil.

You can cook entire meals to save for later or prep ingredients, such as chopping vegetables or portioning out snacks. 

You can also make it a weekly ritual, spending 2-3 hours doing the following with your meals:

• Organizing
• Cooking
• Storing

Alternatively, you can prep smaller amounts every few days to keep things fresh.

Either approach works; you have to choose what suits you.

Here are a few meal ideas that are senior-friendly and easy to prepare ahead of time.

This article answers the following questions:

• What are good make-ahead meals for the elderly/older adults?
• What are some easy to prepare meals for seniors?

What Are Some Easy Meals For Seniors To Prepare?

1. Slow Cooker Soups

Soups receive the highest ratings among old-fashioned meals for older adults. 

They are an excellent option for seniors because they are:

• Easy to chew
• Customizable
• Packed with nutrients

The slow cooker simplifies everything—just add your ingredients and let it cook. 

On the weekend, you can make a big batch and freeze it in single-serving portions to reheat whenever needed.

Some tasty and healthy soup ideas can be:

• Chicken noodle
• Vegetable barley
• Hearty lentil soup

You can also experiment with different herbs and spices to add flavor without adding salt.

Crockpot Chicken Noodle Soup Recipe (2)

Chicken soup isn’t just for when you’re feeling under the weather. 

A warm bowl of chicken soup should include veggies, soft noodles, and tender chicken, creating a comforting and nutritious option for seniors.

Ingredients

• 1 ½ pounds boneless skinless chicken breasts
• 3 large carrots peeled and sliced into coins
• 3 cloves garlic minced, more to taste
• ½ teaspoon dried thyme leaves
• ½ teaspoon dried rosemary
• 1 bay leaf optional
• 2 ribs celery sliced
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 large yellow onion diced
• Chopped fresh parsley for garnish
• 8-9 cups reduced-sodium chicken broth
• 8 ounces egg noodles wide or extra wide
• 2 teaspoons chicken bouillon (Brand recommendation: Better Than Bouillon)

Instructions

1. Place chicken breasts in a 6-quart slow cooker.
2. Add onion, carrots, celery, garlic, thyme, rosemary, salt and pepper over the top.
3. If using bay leaf and chicken bouillon, add those now, too.
4. Pour in broth.
5. Cover and cook on LOW for 7-9 hours or HIGH for 3-4 hours.
6. Remove chicken from slow cooker and shred with two forks; return to pot.
7. Stir in noodles and return the cover; cook an additional hour on LOW until noodles are tender.
8. Add seasoning and adjust as needed (remove bay leaf before serving).
9. Serve garnished with chopped parsley.

Nutrition Information (recipe makes 6 servings)

Calories: 258 | Carbohydrates: 33g | Protein: 22g | Fat: 3g | Cholesterol: 80mg | Sodium: 332mg | Potassium: 558mg | Fiber: 2g | Sugar: 3g | Vitamin A: 6120IU | Vitamin C: 5.3mg | Calcium: 40mg | Iron: 1.3mg

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2. Make-Ahead Breakfast Options 

Although dieticians consider breakfast the most important meal of the day, many seniors skip it because they find preparing meals in the morning challenging.

Preparing breakfast options ensures they start their day with a nutritious meal.

Egg muffins are an easy option to make and freeze for later consumption. 

You can also make overnight oats by combining the following in a jar or container and placing the mixture in the fridge to eat in the morning:

• Milk
• Rolled oats
• Your choice of fruit
• Add nuts, seeds, or granola for more crunch and protein in the morning.

Egg And Cheddar Breakfast Muffins Recipe (3)

If you have ten minutes on the weekend, you can make a batch of these tasty, high-protein, low-carb egg muffins.

Ingredients

• 12 large eggs
• ½ cup whole milk
• 1 teaspoon sea salt
• 2 jalapeños, seeded and diced (optional and may be subbed for regular bell peppers)
• ½ teaspoon freshly cracked black pepper
• 1 pound chopped bacon, cooked
• 2 cups shredded cheddar cheese
• fresh cilantro, optional

Instructions

1. Preheat oven to 350 degrees Fahrenheit
2. Whisk eggs, milk, sea salt, and pepper in a large mixing bowl until well combined.
3. Evenly distribute cooked bacon, cheese, and jalapeños (or bell pepper) into each muffin cup.
4. Pour egg mixture over the top of each filled muffin tin.
5. Bake for 20-25 minutes or until set and slightly golden brown on top.
6. Serve immediately, garnished with fresh cilantro if desired, or let cool completely before transferring to a freezer-safe bag for later consumption.

Nutrition Info Per Serving (recipe makes 12 servings)

Calories: 309 | Protein: 16 g | Carbohydrates: 2 g | Total Fat: 26 g | Dietary Fiber: 0 g | Cholesterol: 232 mg | sodium: 641 mg | Total Sugars: 1 g

Read more: Flexitarian Meal Prep Made Simple

3. Freezer-Friendly Casseroles

Casseroles are hearty and comforting meals.

You can make a big batch of your favorite casserole and store it in the freezer for later use.

Prepare casserole options such as lasagna or macaroni and cheese, portion it into individual servings, and freeze them for future meals.

Freezer-To-Oven No Boil Lasagna Recipe (4)

3 meats, authentic noodles, and no prep work – just dump and bake! 

This lasagna recipe is perfect for reheating in individual portions for seniors.

Ingredients

For the meat sauce:

• 1 pound ground beef
• 4 cloves garlic minced
• 1 pound ground Italian sausage
• 1 medium onion chopped (about 1 cup)
• 1 (28-ounce) can crushed tomatoes
• 1 (15 ounce) can tomato sauce
• 1 (6 ounces) can tomato paste
• 2 tablespoons granulated sugar or to taste (optional)
• Salt and freshly ground black pepper
• 1 1/2 teaspoons dried basil
• 1 teaspoon Italian seasoning
• 1 teaspoon fennel seeds

For the cheese filling:

• 1 (15 ounce) container ricotta cheese
• 2 teaspoons dried parsley
• 1/2 teaspoon salt
• 1 large egg

For assembly:

• 1 box lasagna noodles NOT no-boil (no boil noodles will not thaw well when reheated)
• 1 pound shredded mozzarella cheese
• 1 cup freshly grated Parmesan cheese
• Fresh parsley minced for garnish.

Instructions

To make the cheese filling:

1. In a mixing bowl, whisk together ricotta cheese, egg, parsley, and salt until well blended; chill in the refrigerator while you make the sauce

To make the sauce:

1. In a large pot or Dutch oven, cook ground beef and sausage over medium heat until browned.
2. Add onion and garlic (if you are freezing, do not add onions or garlic yet) and cook for about 5 minutes, until softened.
3. Stir in crushed tomatoes, tomato sauce, and paste; stir.
4. Sprinkle the sauce with sugar, basil, Italian seasoning, fennel seeds (optional), salt, and pepper.
5. Bring to a boil, then reduce heat to low; cover with a lid, leaving it slightly cracked open so that steam can escape while it cooks.
6. Cook for 2-4 hours, stirring occasionally. If the sauce’s flavor has reduced, taste it and adjust the seasoning as needed.

For assembly:

1. Preheat oven to 375 degrees Fahrenheit
2. Spread 2 cups of sauce into the bottom of a deep baking dish.
3. Add a layer of uncooked lasagna noodles, about 3-4.
4. Spread the ricotta mixture (a heaping 2/3 cup), mozzarella (1 ½ cup), and Parmesan (⅓ cup), which make up the first layer of your lasagna.
5. Add another layer of pasta, 2 cups sauce, and cheese, and repeat for the second layer.
6. Top with the remaining noodles, meat sauce, and cheese (1 cup mozzarella cheese, ⅓ cup Parmesan cheese).
7. Cover with foil and bake for 25 minutes or until bubbly around the edges.
8. Remove the foil and return the dish to the oven. Bake for 25-30 minutes, until the cheese is melted and browned.
9. Let it stand for 10 minutes before cutting into squares.
10. If freezing, let it cool completely, then cut into portions and wrap in plastic wrap and aluminum foil for best results when reheating from the frozen state later.

Nutrition Serving: 1 slice (recipe makes 12 servings)

Calories: 498 kcal | Carbohydrates: 33g | Protein: 30g | Fat: 27g | Saturated Fat: 12g | Cholesterol: 105mg | Sodium: 528 mg | Potassium: 351mg  | Fiber: 2g | Sugar: 4g | Vitamin A: 343IU | Vitamin C: 1mg | Calcium: 325mg | Iron: 3mg

4. Pre-Portioned Smoothie Packs (5)

Smoothies are a great way to pack nutrients without wasting too much time preparing food. 

A helpful tip is to pre-portion smoothie packs by combining these ingredients into individual bags:

• Vegetables
• Frozen fruit
• Protein powder
• Add your preferred liquid and blend for a quick breakfast or snack.

This frozen fruit and veg make-ahead smoothie pack recipe can inspire you to make your own at home.

5. Sheet Pan Dinners

Many older adults and caretakers wonder, what is the easiest healthy dinner for seniors?

Sheet pan dinners are a convenient way to prepare an entire meal using just one pan. 

You can chop up all your desired ingredients, such as chicken, vegetables, and potatoes, season them, and then spread them on a sheet pan. 

When it’s time to cook, just pop the pan in the oven for an easy and hassle-free dinner.

Sheet Pan Salmon And Bell Pepper Recipe (6)

Salmon is an excellent source of protein and has many health benefits. 

This easy sheet pan dinner combines salmon with bell peppers for a delicious and nutritious meal.

Ingredients

• 2 tablespoons olive oil
• 4 (3-ounce) fillets salmon fillets
• 2 red bell peppers, chopped
• 1 yellow bell pepper, chopped
• 1 onion, sliced

Sauce:

• 6 tablespoons lemon juice
• 3 tablespoons olive oil
• 2 tablespoons water
• 1 tablespoon maple syrup
• 5 cloves garlic
• 1 ½ teaspoons salt
• 1 ½ teaspoons red pepper flakes
• 1 teaspoon ground cumin
• ½ bunch fresh parsley, chopped
• 1 lemon, sliced

Instructions

1. Preheat the oven to 400 degrees Fahrenheit and line a sheet pan with parchment paper.
2. In a small bowl, whisk together all sauce ingredients until well combined.
3. Place salmon fillets on one side of the prepared sheet pan and brush with sauce, reserving some for later use.
4. Evenly spread the chopped bell peppers and onions on the other side of the sheet pan.
5. Drizzle the remaining sauce over the vegetables.
6. Top everything with lemon slices and bake in the oven for 15-20 minutes or until the salmon and tender veggies are fully cooked.
7. Serve immediately or let cool before storing in pre-portioned containers for future meals.

Nutrition Facts

Servings Per Recipe: 4 | Calories: 337 | Total Fat 23g | Saturated Fat: 3g | Cholesterol: 47 mg  | Sodium: 921 mg | Total Carbohydrate: 17g | Dietary Fiber: 4g | Total Sugars: 7g | Protein: 19g | Vitamin C: 121 mg | Calcium: 66 mg | Iron: 2 mg | Potassium: 748 mg

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6. Mason Jar Salads (7)

Mason jar salads are another make-ahead meal option that you can customize to your liking. 

Layer your preferred ingredients in a mason jar for a simple, portable lunch or dinner option. 

Mason jar salad ingredients include:

• Vegetables
• Dressing
• Greens
• Protein

This Taco Mason Jar Salad Recipe is an excellent option for seniors.

7. Freezer-Friendly Burritos (8)

Burritos are a tasty and versatile meal that you can make ahead of time and freeze for later use. 

You can fill the burritos with:

• Vegetables
• Cheese
• Protein
• Salsa

Wrap the burritos in foil or plastic wrap and freeze them. When you’re ready to eat, just heat them in the microwave for a quick and satisfying meal.

This Chicken Freezer Burrito Recipe is one option to try.

Read more: Lunch Ideas for the Elderly: Tasteful and Healthy Meals for Seniors

What Are 5 Foods That Seniors Should Eat?

Leafy Greens 

Leafy greens, such as spinach, kale, and Swiss chard, are rich in:

• Fiber
• Antioxidants
• Vitamins A, C, and K

They help maintain healthy eyesight, support bone health, and aid digestion (9). 

Fatty Fish 

Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function (10). 

Whole Grains 

Oats, quinoa, and brown rice are high in complex carbohydrates and fiber, helping regulate blood sugar levels and promote good digestion (11). 

Berries 

Blueberries, strawberries, and raspberries have high amounts of:

• Antioxidants
• Vitamins
• Minerals

These delicious berries support cognitive health and combat free radicals (12). 

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Low-Fat Dairy Or Dairy Alternatives 

Foods like yogurt, milk, or fortified plant-based alternatives provide calcium and vitamin D, essential for maintaining strong bones and preventing osteoporosis (13, 14).

This Meal Plan For Seniors At Home makes healthy eating simple, affordable, and tailored to their unique needs.

What Is A Good Meal For An Elderly Person?

A good meal for an older adult should prioritize the following characteristics:

Nutritional Balance 

A “good meal” is a healthy meal consisting of essential vitamins and minerals, such as a mix of the following:

• Various fruits and vegetables
• Lean proteins
• Whole grains
• Healthy fats (15).

Ease of Preparation 

Meals should be simple, ideally using one-pot or batch-cooking methods, such as casseroles, soups, or sheet-pan meals. 

Soft and Easy Textures 

Soft meals for elderly are ideal and should be easy to chew and swallow. 

A tender consistency helps individuals with dental issues or swallowing difficulties.

Items like soups, stews, and well-cooked vegetables are excellent options (16). 

Dietary Considerations 

Healthy meals for seniors should address specific health concerns, such as:

• Low-sodium options for heart health
• Low-sugar meals for those managing diabetes
• High-protein dishes for maintaining muscle mass (17).

Portion Control and Variety 

Offer appropriately sized portions with diverse flavors and ingredients to encourage appetite and ensure a balanced diet.

Our blog 7-Day Meal Plan For Elderly Older Adults, offers delicious, easy-to-make recipes designed to boost health and simplify mealtime.

Frequently Asked Questions

• What is the best breakfast for seniors?

The best breakfast for seniors involves choices like oatmeal topped with fruit and nuts, whole-grain toast with avocado or peanut butter, or scrambled eggs with fresh vegetables. These meals provide essential nutrients and are easy to prepare. 

• Which food is not recommended for senior citizens?

Seniors should avoid foods high in sodium, saturated fats, and added sugars. 

Examples include processed meats, fried foods, sugary snacks, and heavily salted or packaged meals. 

• What can I make for lunch for elderly people?

Simple, balanced lunch options include a vegetable-packed soup, a turkey or chicken sandwich on whole-grain bread, a mason jar salad with mixed greens, grilled protein, and a light dressing.

Try these Easy Meals For The Week and enjoy stress-free cooking with flavors everyone will love.

• Are 2 eggs for breakfast OK for seniors?

Yes, 2 eggs can be a healthy breakfast choice for seniors. 

Eggs are a good source of protein, vitamins, and minerals. Cooked healthily, such as boiled or scrambled with minimal added fat, can be an excellent addition to a balanced breakfast. If you have cardiovascular disease, follow your doctor’s recommendations regarding egg consumption.

The Bottom Line

Cooking freezer-friendly and senior-friendly meals doesn’t have to be complicated. 

With these easy and convenient recipes, you can ensure your loved ones get the nutrition they need without sacrificing taste or convenience. Whether it’s a comforting casserole, pre-portioned smoothie packs, or a sheet pan dinner, there are many options for preparing delicious and healthy meals for seniors.