Over 60? These 13 Cozy Protein Meals May Help You Stay Strong, and They Are Made for One or Two

After 60, the plate starts doing a bigger job. A group of nutrition and aging experts called the PROT-AGE Study Group recommends that adults over 65 aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight a day, more than the standard adult recommendation of 0.8 grams. A study of more than 2,000 older adults also linked higher protein intake to less muscle loss over three years. Below are cozy, easy protein meals sized for one or two, each with the protein per serving and a reason it suits older cooks. Ask your doctor what is right for you, and let’s get cooking..

Baked Salmon With Lemon and Soft White Beans

This plate packs about 40 grams of protein per serving, and it is soft, flaky and easy to chew. Salmon also brings omega 3 fats, and creamy white beans add fiber and a little extra protein. Everything cooks on one pan in about 20 minutes, so there is very little cleanup. It is one of the easiest protein meals you can make. Make two portions and save one for lunch tomorrow. Do you eat fish at least once a week?

You will need: Serves 2: 2 salmon fillets (about 6 oz each), 1 can (15 oz) cannellini beans drained and rinsed, 1 cup baby spinach, 1 lemon, 2 cloves garlic sliced, 2 tablespoons olive oil, 1/2 teaspoon dried thyme, salt, pepper.

How to make it: 1. Heat the oven to 400F. 2. Toss the beans, garlic, thyme and 1 tablespoon oil on a small sheet pan. 3. Set the salmon on top, brush with the rest of the oil and season with salt, pepper and lemon zest. 4. Bake 12 to 15 minutes until the salmon flakes and reaches 145F. 5. Stir the spinach into the hot beans to wilt. 6. Squeeze lemon juice over everything and serve.

Easy Protein Meals: Cottage Cheese Scrambled Eggs

Stirring cottage cheese into scrambled eggs makes them extra creamy and bumps up the protein to about 25 grams for one serving. Eggs are soft, cheap and quick, so this is a great breakfast for anyone who finds meat hard to chew. Cook them low and slow for the softest curds. Do you like your eggs soft or firm?

You will need: Serves 1: 3 large eggs, 1/4 cup cottage cheese, 1 teaspoon butter, 1 tablespoon chopped chives, salt, pepper, 1 slice whole grain toast.

How to make it: 1. Whisk the eggs with a pinch of salt and pepper. 2. Melt the butter in a nonstick pan over low heat. 3. Pour in the eggs and stir slowly with a spatula. 4. When they are almost set, fold in the cottage cheese. 5. Cook 30 seconds more until creamy. 6. Top with chives and serve with toast.

Greek Yogurt Bowl With Berries and Walnuts

A cup of plain Greek yogurt has about 20 grams of protein, close to double what you get from the same amount of regular yogurt. Top it with berries for color and sweetness and walnuts for crunch, and breakfast is ready in two minutes with no cooking. Not all protein meals need a stove. Choose plain yogurt and add your own honey so you control the sugar. Which berry is your favorite?

You will need: Serves 1: 1 cup plain Greek yogurt, 1/2 cup raspberries or blueberries, 2 tablespoons chopped walnuts, 1 tablespoon ground flaxseed, 1 teaspoon honey, pinch of cinnamon.

How to make it: 1. Spoon the yogurt into a bowl. 2. Top with the berries. 3. Sprinkle with walnuts and flaxseed. 4. Drizzle with honey. 5. Dust with cinnamon. 6. Eat right away or cover and chill up to a day.

Protein Meals for the Freezer: White Chicken Chili

This mild, creamy chili is gentle on the stomach and gives about 30 grams of protein in each of four servings. Chicken and white beans cook low and slow until tender enough to shred with a fork. Freeze extra portions in single containers for easy dinners later. Quick poll: do you top yours with cheese (A), sour cream (B) or avocado (C)?

You will need: Serves 4: 1 pound boneless chicken breasts, 2 cans (15 oz each) great northern beans drained, 1 onion chopped, 2 cloves garlic, 1 can (4 oz) mild green chiles, 3 cups low sodium chicken broth, 1 teaspoon cumin, 1/2 teaspoon oregano, 4 oz cream cheese, salt.

How to make it: 1. Put the chicken, beans, onion, garlic, chiles, broth and spices in a slow cooker. 2. Cover and cook on low 6 hours. 3. Take out the chicken and shred it with two forks. 4. Stir the cream cheese into the pot until melted. 5. Return the chicken and stir. 6. Season and serve with your favorite toppings.

Tuna Melt on Whole Grain Bread

A tuna melt is pantry comfort food, and one sandwich gives about 25 grams of protein. Canned tuna is soft, affordable and keeps for a long time, so it is great for cooking for one. Add a little celery for crunch and a slice of tomato for freshness. Do you like your tuna melt open faced or closed?

You will need: Makes 2: 1 can (5 oz) tuna drained, 2 tablespoons mayonnaise or Greek yogurt, 1 tablespoon chopped celery, 1 teaspoon lemon juice, 4 slices whole grain bread, 2 slices cheddar or Swiss, 2 slices tomato, 1 tablespoon butter.

How to make it: 1. Mix the tuna, mayo, celery and lemon juice. 2. Spread it on 2 slices of bread. 3. Add tomato and cheese and top with the other bread. 4. Butter the outside. 5. Cook in a skillet over medium low with a lid, 3 to 4 minutes per side. 6. Cut and serve warm.

Lentil and Chicken Sausage Soup

Lentils are one of the cheapest sources of protein and fiber, and they cook soft without soaking. With chicken sausage added, each of four bowls has about 20 grams of protein. Of all the protein meals here, this hearty soup tastes even better the next day and freezes well. It is a warm, filling lunch for a chilly afternoon.

You will need: Serves 4: 1 cup dry brown or green lentils rinsed, 8 oz fully cooked chicken sausage sliced, 1 onion, 2 carrots, 2 celery stalks, 2 cloves garlic, 1 can (14.5 oz) diced tomatoes, 6 cups low sodium broth, 1 teaspoon Italian seasoning, 2 cups spinach.

How to make it: 1. Brown the sausage in a little oil and set aside. 2. Cook the onion, carrots and celery 6 minutes, then add garlic. 3. Add lentils, tomatoes, broth and seasoning. 4. Simmer 25 to 30 minutes until the lentils are tender. 5. Stir in the sausage and spinach. 6. Season to taste and serve.

Freezer Friendly Turkey Meatballs in Tomato Sauce

Soft turkey meatballs simmered in tomato sauce are easy to chew and give about 25 grams of protein in each serving of four meatballs. Protein meals do not need to be fancy. Make a full batch, eat some now and freeze the rest for quick dinners. Serve them over pasta, spaghetti squash or in a soft roll. Do you prefer them baked or simmered?

You will need: Serves 4: 1 pound ground turkey, 1 egg, 1/3 cup breadcrumbs, 1/4 cup grated Parmesan, 2 tablespoons milk, 1 clove garlic grated, 1 teaspoon Italian seasoning, 1/2 teaspoon salt, 1 jar (24 oz) marinara sauce.

How to make it: 1. Heat the oven to 400F. 2. Mix everything except the sauce gently with your hands. 3. Roll into 16 meatballs and set them on a lined pan. 4. Bake 15 minutes. 5. Warm the sauce in a pot, add the meatballs and simmer 10 minutes until they reach 165F. 6. Serve, or cool and freeze in portions.

Protein Meals for Two: Egg and Vegetable Frittata

A frittata is a great way to use up vegetables and get about 25 grams of protein per serving. It is soft, filling and just as good cold the next day. Use whatever vegetables you have, like peppers, spinach, zucchini or leftover potatoes. Cut it in wedges and pair it with a small salad for an easy supper.

You will need: Serves 2: 6 eggs, 1/4 cup milk, 1/2 cup shredded cheese, 1 cup chopped vegetables, 1 teaspoon olive oil, salt, pepper, fresh herbs.

How to make it: 1. Heat the broiler. 2. Whisk the eggs, milk, salt and pepper. 3. Cook the vegetables in oil in an 8 inch oven safe skillet for 4 minutes. 4. Pour in the eggs and cook over medium low 5 minutes until the edges set. 5. Sprinkle with cheese. 6. Broil 2 to 3 minutes until the top is set and golden.

Tofu and Vegetable Stir Fry With Rice

Tofu is soft, mild and budget friendly, and a 14 ounce block gives two people about 20 grams of protein each. Pressing it dry and pan frying it gives it a golden outside that soaks up the sauce. Add colorful vegetables and serve over rice. Plant protein meals like this one are a nice change of pace. Have you ever cooked with tofu?

You will need: Serves 2: 14 oz extra firm tofu pressed and cubed, 2 tablespoons cornstarch, 2 tablespoons oil, 2 cups mixed vegetables (broccoli, peppers, snap peas), 2 tablespoons low sodium soy sauce, 1 tablespoon honey, 1 teaspoon grated ginger, 1 clove garlic, cooked rice.

How to make it: 1. Toss the tofu with cornstarch. 2. Fry it in 1 tablespoon oil over medium high until golden, about 8 minutes, then set aside. 3. Stir fry the vegetables in the rest of the oil 4 minutes. 4. Mix the soy sauce, honey, ginger and garlic. 5. Add the tofu and sauce to the pan and toss 1 minute. 6. Serve over rice.

Shrimp and Grits Made With Milk

Cooking grits in milk instead of water makes them creamy and adds extra protein. Topped with garlicky shrimp, each of four bowls has about 30 grams. Shrimp cooks in only a few minutes and is very tender. Among Southern protein meals, this favorite feels like a restaurant meal but is easy enough for a weeknight. Grits or polenta, what do you call it at your house?

You will need: Serves 4: 1 cup quick grits, 2 cups milk, 2 cups water, 1/2 cup shredded cheddar, 1 pound peeled shrimp, 2 tablespoons butter, 2 cloves garlic, 1/2 teaspoon paprika, 1 lemon, green onions, salt.

How to make it: 1. Bring the milk and water to a simmer and whisk in the grits. 2. Cook 5 to 7 minutes, stirring, until thick, then stir in the cheese and salt. 3. Season the shrimp with paprika and salt. 4. Cook them in butter with garlic 2 minutes per side until pink. 5. Squeeze lemon over the shrimp. 6. Spoon over the grits and add green onions.

Chicken Soup With Extra Chicken

A bowl of chicken soup is comfort in a bowl, and adding extra chicken makes it one of the most filling protein meals for the week, about 30 grams per bowl. Soft vegetables and tender chicken are easy to eat, and the broth is soothing on a cold day. Make a big pot and freeze single portions. Protein works best alongside regular movement like walking and gentle strength exercises, and people with kidney disease may need to limit protein, so check with your doctor. Want more cozy bowls? Try our comfort soups that taste like a warm hug.

You will need: Serves 4: 1 1/2 pounds boneless chicken breasts or thighs, 8 cups low sodium chicken broth, 2 carrots sliced, 2 celery stalks sliced, 1 onion chopped, 2 cloves garlic, 1 teaspoon dried thyme, 1 cup egg noodles, salt, pepper, parsley.

How to make it: 1. Put the chicken, broth, vegetables, garlic and thyme in a large pot. 2. Bring to a boil, then simmer 20 minutes until the chicken reaches 165F. 3. Take out the chicken and shred it. 4. Add the noodles and simmer 8 minutes. 5. Return the chicken. 6. Season and add parsley.

Soft Protein Meals: Baked Cod With Mashed Sweet Potato

Cod is a mild, flaky white fish that is very easy to chew, and a six ounce fillet gives about 30 grams of protein. Paired with creamy mashed sweet potato, it makes a colorful, cozy plate. A buttery crumb topping adds a little crunch. It is a simple dinner that feels special.

You will need: Serves 2: 2 cod fillets (about 6 oz each), 2 tablespoons panko, 1 tablespoon melted butter, 1 tablespoon chopped parsley, 1 lemon, 2 sweet potatoes, 2 tablespoons milk, 1 tablespoon butter, salt, pepper.

How to make it: 1. Peel and cube the sweet potatoes and boil 12 to 15 minutes until soft. 2. Mash with milk, butter and salt. 3. Heat the oven to 400F and set the cod on a lined pan. 4. Mix the panko, melted butter, parsley and lemon zest and press it on the fish. 5. Bake 12 to 15 minutes until the fish flakes and reaches 145F. 6. Serve over the sweet potato with lemon wedges.

Peanut Butter Banana Overnight Oats With Milk

Make this the night before and breakfast is waiting for you. Oats soak in milk and Greek yogurt until soft and creamy, and peanut butter adds flavor and protein. One jar gives about 25 grams. It is easy on the teeth and keeps you full until lunch. Would you eat it cold or warmed up? Sources: PROT-AGE Study Group, Journal of the American Medical Directors Association, 2013; Health ABC Study, American Journal of Clinical Nutrition, 2008.

You will need: Serves 1: 1/2 cup old fashioned oats, 3/4 cup milk, 1/4 cup plain Greek yogurt, 2 tablespoons peanut butter, 1 teaspoon chia seeds, 1/2 banana sliced, 1 teaspoon honey, pinch of cinnamon.

How to make it: 1. Stir the oats, milk, yogurt, peanut butter, chia and cinnamon in a jar. 2. Cover and refrigerate overnight. 3. In the morning, stir well. 4. Add a splash of milk if it is too thick. 5. Top with banana and honey. 6. Eat cold or warm it 1 minute in the microwave.