The best meal plan if you have more than 50 years
More than 50? Turn to these easy meals to strengthen your body.
Did you know that yourMuscle mass really will decrease 3 to 8% per decade after 30 years? And that the rate is even higher after 60 years? It is a very natural part of the aging process called sarcopenia, which causes loss of muscle tissue over time. Although this process is natural, it is vital for people who age to continue eating a diet that will encourage muscle tissue growth to reduce the risk of falls and injuries. In addition, your muscle mass is alsoLinked to your metabolic functionThat's why it's important to eat a diet that strengthens your muscles.
"When we are over 50, our metabolism can slow down a little," says Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM. "What's important to focus on, isConcentrate on the training exercise of force, maintaining muscle mass and eat enough higher protein foods. "
Although there is a lotFood dietitians recommend eating after 50It can be difficult to decipher easy meals that are both high protein and delicious to eat. That's why Paul gathered a meal plan that you can turn if you need some high protein meal ideas that will remain full and satisfied, while encouraging the growth of muscle tissue. Here are some simple meals that it recommends to each part of your day and even more meal ideas, make sure to check out our list of the list of100 recipes the easiest you can do.
Breakfast
One of the easiest foods for cooking to get a boost of protein in the morning?Eggs! Paul says an easy breakfast to turn to just preparescrambled eggs with cheese. You can do it by blurring two big eggs in a saucepan (do not forget to try this thing!) And sprinkle in 1/4 cup of your favorite shredded cheese.
Another easy breakfast that Paul recommends is aPerfect yogurt. Mix a small container of 2% grease,Natural yogurt with 1/4 cup of berries. Paul also says that to keep the bays longer, you can buy them frozen and simply heat them for a few minutes on the stove or microwave to let out the juice. "Your yoghurt snuggles without using added sugar," says Paul.
Or you can turn to one of these19 high protein breakfasts that hold you fully.
Breakfast
Keep it simple at lunch withSalad of tuna and vegetables! Paul says to mix together 1 box ofTuna With 1 tablespoon of mayonnaise, serve it with one side of celery and carrots to dive into a 1/4 cup ranc.
Paul also recommends doingBell pepper turkey background If you are more than one toasty sandwich person at lunch time. You can do them by cutting 1 pepper of bell in quarters, then garnishing each quarter with turkey slices (about 6 oz. Total) and 1 slice of pepper cheese, coupe in quarters. Bake at 350 degrees for about 8 minutes (adding cheese over the last 2 minutes), then serve with carrots and guacamole on the side. Do you get yourself with ourEasier Guacamole Recipe!
Having dinner
For options for dinner, Paul says you can throw together aChili with 1 book ofchopped turkey or beef, an 32 oz. Box of crushed tomatoes and 1 cup of diced mire (carrots, onions and celery). Make, mix the frying themirepoix and beef for about 10 minutes until cooked through, then add it into tomatoes and simmer on the lowest heat for more than 10 minutes. Made 3 servings.
Another option is an easy solutionjumped up that you can do with 6 oz. Chicken diced, 1 red and green pepper shot (each), cooked in a teaspoon of avocado oil for about 8 minutes - or until the chicken is cooked through. Top with 1/4 cup crushed peanuts for extra proteins and a butt, a tablespoon of peanut sauce and red pepper flakes if you are looking to do it a little more spicier. Or try one of them20 incredible recipes to fry!
Dessert
If you are looking for a sweet treat at a given time of the week, we recommend that you find ways to incorporate proteins into the fiber even in your dessert. An easy way to do it is to find ways to add fruits (for fibers) or yogurt (for protein) in your dessert. Some of our favorites include theseKebabs of grilled fruit with yoghurt and honey, thisGrilled strawberry show with balsamic, thoseGrilled apricots, and thatCrunchy skull apple. If you are more of a person of chocolate, we also recommend thesePoached pears with spicy chocolate sauce or theseBananas soaked with dark chocolate.
Get more healthier tips directly in your inbox byRegister for our newsletter! After, read them then:
If you have this symptom, you are less likely to have the new strain Covid
