Enjoy these recipes that are packed with nutrient-dense ingredients and easy to prepare in under 10 minutes.
Eating well as you age is key to maintaining energy, muscle strength, and overall health. These three lunches are designed to provide high-quality protein, heart-healthy fats, and fibre. This helps support digestion, brain function, and sustained energy.
And the best part? You won't have to spend hours in the kitchen!
Recipes by Clinical Nutritionist Rosie Eyre (Adv.Dip.Nut).
1. Smoked salmon, cottage cheese and spinach wrap
A wrap that will take no time to put together, but will tick all the nutrient boxes.
Salmon and avocado help nourish your skin. Healthy monounsaturated fats support your heart. Omega-3 fats support brain health and reduce inflammation. Cottage cheese is a good source of calcium, which, combined with vitamin D from the salmon, will help maintain strong bones. Spinach is a source of non-heme iron, and regular input of iron rich foods can help you feel less tired.
Serves 2
Ingredients
- 200g smoked salmon
- 6 tbsp cottage cheese
- 1 small lemon, cut into quarters
- 1 and a half cups spinach, washed and dried
- ½ ripe avocado, sliced
- 4 large whole grain wraps
- Salt and pepper
Method
- In small bowl add cottage cheese, juice from half a lemon, a pinch of salt and pepper, and mix together.
- Spread cottage cheese over wraps, layer evenly with salmon, add avocado and spinach. Tip: can mush avocado with back of fork if preferred.
- Roll up and serve with extra lemon wedges.
2. Tuna chickpea power salad
An omega-3 and protein-packed, fibre-rich mix, with a zesty lemon dressing.
This makes for a fresh, anti-inflammatory, filling meal. Lemon juice is a great way to add extra vitamin C onto your plate. Vitamin C helps make collagen. This is important for maintaining healthy skin, joints, and muscles as you age. Protein at lunch keeps you fuller for longer. This helps curb those mid-afternoon energy dips.
Serves 2
