How to Meal Prep for Seniors - The Beginner’s Guide
Meal prepping is an ace way to make sure you and your loved ones are eating healthy, nutritious meals. It can be especially beneficial for aging seniors, who may have a harder time cooking or preparing food. Let's check how to meal prep for seniors properly. We'll give you some tips on why meal prepping is important for seniors and show you how to start meal prepping for your aging parents.
Why Is Meal Prepping Beneficial for Seniors?
There are many reasons why meal prepping can be beneficial for aging parents. Meal prepping as a part of assisted living can help your parents eat more nutritious foods. It can also help them save time and money on food. Additionally, meal prepping can help seniors stay organized and reduce stress around mealtime. That’s why many people order food from a senior-friendly meal prep delivery to ensure their parents will be fueled for long. Some skilled nursing facilities also opt for such an option to save time in the kitchen.
Some of the crucial benefits of meal prepping for seniors include:
- Healthier eating. When you meal prep, you have more control over the ingredients you add to your food. This way, you can pick healthy, nutrient-rich goods that are satisfactory for your health.
- More time. Meal prepping significantly cuts off the time spent in the kitchen. By preparing meals ahead of time, you won't have to spend as much time cooking and cleaning up after meals.
- Less stress. Meal prepping can help reduce stress around mealtime. When you have meals already prepared, you won’t have to worry about what to make for dinner or if you have enough time to cook a meal.
- Calorie counting. If you’re trying to lose weight or watch your calorie intake, meal prepping can help. When you meal prep, you can portion out your food and control the number of calories you’re eating.
Top Tips for Beginners on How to Meal Prep for Seniors
If you’re interested in meal prepping for your aging parents, there are a few things you should keep in mind. Here are some tips for meal-prepped food for seniors:
- Choose recipes that are easy to make. When you’re meal prepping for seniors, it’s important to choose recipes that are easy to make. There are many senior-friendly recipes available online that don’t require a lot of prep time or cooking skills.
- Portion out the food. When you’re meal prepping for seniors, be sure to portion out the food. This will help them control their portions and avoid overeating.
- Consider their dietary needs. When you’re meal prepping for seniors, it’s important to consider their dietary needs. If they have any allergies or medical conditions, be sure to choose recipes that are appropriate for them.
- Make it ahead of time. When you’re meal prepping for seniors, it’s important to make the food ahead of time. This way, they can just reheat it when they’re ready to eat.
- Gather all of the ingredients and supplies you will need. This includes pots, pans, utensils, spices, and any other ingredients.
- Pick a day and time that you will meal prep. Make sure to allow enough time to cook and clean up.
- Decide what recipes you will make. Pick yummy recipes that can be made ahead of time and that your parents will enjoy eating.
- Wash all of your veggies and fruits before you start meal prepping.
- Cut up all of your foods ahead of time.
- Make sure to have enough storage containers on hand.
5 Meal Prep Recipes That Are Senior-Friendly
1. Vegetable Lasagna
Ingredients:
- 12 whole wheat lasagna noodles
- 15 oz. container of ricotta cheese
- ½ cup of grated Parmesan cheese
- eggs
- 26 oz. jar of pasta sauce
- frozen spinach, thawed and drained
- zucchini, sliced thin
- carrots, shredded
Instructions:
Cook noodles according to the package instructions. Use your big bowl to mix together ricotta cheese, Parmesan cheese, and eggs. Spread a solid layer of sauce on the bottom of a baking dish. Assemble lasagna by layering noodles, cheese mixture, vegetables, and sauce. Repeat layers until the dish is full. Cover the juicy lasagna with foil and bake it at 375 degrees for 30 minutes. Remove foil and bake for an additional 15 minutes. Let the cheesy lasagna cool for at least 15 minutes before serving. Serves 12.
2. Chicken Salad
Ingredients:
- chicken breasts, cooked and shredded
- celery, diced
- red grapes, halved
- low-fat mayonnaise
- plain yogurt
- lemon juice
- salt and pepper, to taste
Instructions:
Use your large bowl and mix together all of the ingredients until evenly combined. Taste and adjust seasoning as necessary. Serve the juicy chicken on a bed of greens, in a sandwich, or on crackers. Serves four.
3. Salmon Wrap
Ingredients:
- whole wheat tortillas
- canned salmon, drained and flaked
- avocado, diced
- cilantro, chopped
- lime juice
- salt and pepper, to taste
Instructions:
Lay out your tortillas. Use a little bowl to mix together the salmon, avocado, cilantro, lime juice, salt, and pepper. Divide the mixture evenly among tortillas. Roll the salmon wraps up tightly and place them in the fridge for at least an hour before serving. Serves four.
4. Vegetable Soup
Ingredients:
- olive oil
- onion, chopped
- carrot, chopped
- celery, chopped
- garlic cloves, minced
- vegetable broth
- salt and pepper, to taste
- canned diced tomatoes
- kale, stemmed and chopped
Instructions:
Use a large pot to heat the olive oil over medium heat. Add the onion, carrot, celery, and garlic. Cook until softened, stirring occasionally. Pour in the broth and diced tomatoes. Bring the veggie soup to a simmer, then add the kale. Season with salt and pepper. Let cook until the kale is wilted. Serve hot with crusty bread or crackers. Serves four.
5. Quinoa Burgers
Ingredients:
- quinoa, cooked
- onion, diced
- red bell pepper, diced
- egg
- bread crumbs
- can of black beans, rinsed and drained
- garlic cloves, minced
- cumin
- salt and pepper, to taste
Instructions:
Use your large bowl to mix together the quinoa, onion, bell pepper, egg, bread crumbs, black beans, garlic cloves, cumin, salt, and pepper. Form into four burgers. Set your grill pan to medium-high heat and spray it with cooking spray. Grill the flavory burgers for about five minutes per side until golden brown and slightly firm to the touch. Serve the quinoa burgers on whole wheat buns with your favorite condiments. Serves six.
Frequently Asked Questions
How to Store Meal Prepped Food?
When meal prepping is a part of in-home senior care, it is important to store your food properly to ensure that it stays fresh and lasts as long as possible. Here are some tips to follow:
- Always store meal-prepped food in airtight containers. They will keep the food fresh and prevent bacteria from growing.
- If you are storing cooked food, make sure to let it cool completely before storing it in the fridge or freezer.
- Label all of your meal prep containers with the date that the food was made, so your parents know when to consume it.
- Frozen meal prep meals will last for up to three months, while refrigerated meal prep meals will last for up to four days.
- Use BPA-free containers to store your meals. BPA is a dangerous chemical that can be harmful to your parents' health. When reheating meal-prepped food, make sure to heat it until it is steaming hot. This will kill any bacteria that has grown on the food.
For How Many Days Should I Meal Prep?
If you are meal prepping for one parent, we recommend meal prepping for three to four days. If you are meal prepping for both parents, we recommend meal prepping for five to six days.
What Foods Are Great to Include in My Parent's Meal Plan?
- Fruits and vegetables are nutritious and a great source of vitamins and minerals.
- Whole grains are a top-notch source of fiber, which is important for seniors' digestive health.
- Lean protein provides the body with amino acids, which are the building blocks of muscle.
- Healthy fats help to keep seniors' skin and hair healthy.
- Dairy products provide seniors with calcium, which is important for bone health.
Conclusion
Meal prepping is an outstanding way to make sure your aging parents are getting the nutrients they need. It is also a convenient way for the elderly to have healthy meals on hand. Try meal prepping for three to four days at a time. Include fruits, vegetables, whole grains, lean protein, healthy fats, and dairy in your parent's meal plan. By following these tips, you can make prepping meals easy and stress-free for both you and your aging parents.
