Hopefully, getting older means more of the many good things in your life: more leisure options, more financial security, and more time with friends and family! When it comes to your diet, reaching 60-plus also means more of two important nutrients: protein and fiber.
because the body’s protein turnover slows down with age, older adults require more dietary protein than younger adults. While general protein guidelines recommend 0.8 grams per pound of body weight, research suggests that the elderly may be better off increasing up to 1 gram per pound per day.
In the meantime, The need for fiber also increases with age. Over time, the digestive system slows down, which means more fiber is a must for healthy digestion over 60. And as you may know, keeping obesity becomes harder and harder with each passing year – so filling, high-fiber foods can be a beneficial part of your weight loss efforts.
Are you looking for a nutrition plan that exactly fits your place in life? Try this high protein and fiber meal plan if you are over 60 years old. And then don’t miss our lists of high protein and high fiber snacks!
Mitch Mandel and Thomas MacDonald
You are not alone if you are struggling to prepare a high protein and fiber breakfast. Many breakfast options appear to have one of these nutrients but not the other.
Open something Scrambled eggs with spinach and you have a morning starter that offers the perfect balance (and is delicious at that). In a non-stick pan, stir two eggs until almost ready, then toss in a large handful of fresh spinach. Continue cooking until the spinach has collapsed and season with salt and pepper.
Need a no-egg option? Consider a high protein quinoa porridge– it’s a nice alternative to oatmeal! Heat 2 cups of milk in a saucepan until hot, then add 1 cup of quinoa and bring to the boil. Simmer until most of the liquid has been absorbed. Remove from heat and add maple syrup, brown sugar, cinnamon, and / or fresh fruit.
Are you looking for even more options? Check out these 19 high protein breakfasts that will keep you full.
Rotisserie chicken is an all-star ingredient for loads of simple dinners – and it can save the day at lunch too. DIY your own high protein, high fiber Chicken pesto pizza by layering whole grain naan or other flatbread with a pesto, followed by diced rotisserie chicken and a pinch of mozzarella. Bake at 400 degrees Fahrenheit for about 10 minutes or until the cheese is nice and bubbly.
A Chickpea wrap will also load you up with fiber and protein at lunchtime (and is especially handy for eating on the go). Mash 1/2 cup of chickpeas in a bowl with a dollop of mayonnaise and two tablespoons of diced celery. Season with fresh or dried dill, salt and pepper and wrap the whole thing in a wholemeal tortilla. Easy peasy lunch!
TIED TOGETHER: Sign up for our newsletter and receive even more tips for healthy eating in your inbox!
What is a high-protein, high-fiber diet for dinner? How about a hearty steak salad? Grill 1/2 pound of rock steak, seasoned with salt and pepper, and 2 cups of colorful mini peppers (no cutting necessary – just throw on the grill!). Then put together a salad with a rocket base, followed by steak slices, paprika, a pinch of goat cheese and a dash of olive oil and balsamic vinegar. Serves two.
Pasta with tuna and cannellini beans makes another simple dinner high in these target nutrients, protein and fiber. Cook 4 ounces of whole wheat corkscrew pasta until al dente, then drain and add a can of tuna and a can of drained cannellini beans. Season with fresh parsley, lemon zest, olive oil, salt and pepper. Makes two servings.
Even for dessert, it’s definitely possible to maintain your high-protein, high-fiber pattern! Round off your meal in a Mediterranean style fresh berries with honey yogurt and pistachios. For two servings, stir a tablespoon of honey into half a cup of full-fat Greek plain yogurt. Divide between two bowls and top with sliced strawberries and crushed pistachio pieces.
If you are craving a richer dessert, Peanut butter and oatmeal biscuit canapes could easily become a new favorite candy. In a large bowl, mix 1 1/2 cup of oatmeal, 1/2 cup of ground flaxseed, 1/2 cup of peanut butter, 1/3 cup of honey, 1/2 cup of mini chocolate chips, and 1 teaspoon of vanilla. Roll into bite-sized balls and store in the refrigerator or freezer for a treat whenever you want.
For even more nutrition plan tips, read these next: