Seafood Boost: Substitute chicken with grilled salmon or tuna for additional omega-3s.
Vegan Power: Use tofu or tempeh and replace yogurt with tahini or cashew cream.
Mediterranean Style: Add cherry tomatoes, cucumber, and feta cheese for a refreshing twist.
Spice It Up: Mix in turmeric or paprika to enhance flavor and reduce inflammation.
FAQ:
1. Why is protein important for older adults?
Protein helps repair and build muscle tissue, which naturally declines with age. Including high-quality protein sources daily supports strength and mobility.
2. How much protein do older adults need?
Experts recommend about 1.0–1.2 grams of protein per kilogram of body weight per day, depending on activity level and health status.
3. Can I make this meal ahead of time?
Absolutely! It’s a great option for meal prepping—just store portions in containers for quick, nutritious lunches or dinners.
4. What other foods support muscle strength?
Eggs, dairy products, legumes, fish, nuts, seeds, and leafy greens all contribute to muscle maintenance and overall health.
