The best meal plan if you have more than 60 years
These meals will help keep your body strong and healthy.
Hope growing older means more than many good things in your life: more leisure opportunities, more financial security and more time with friends and family! With regard to your diet, reaching 60 years also means more than two important nutrients:protein andfiber.
BecauseThe rate of rotation of the body protein slows up with age, The elderly need more dietary proteins than young adults. In fact, while general protein guidelines recommend 0.8 grams per kilogram of body weight,research Suggests that seniors could be better on knocking up to 1 gram per kilogram every day.
During this time,Fiber requirements also increase with age. Over time, the digestive system slows down, which means more smoking is a must for healthy digestion over 60 years old. And, as you may know, keeping overweight becomes more difficult with all foods of high fiber, as well as high fiber foods, which can be beneficial. some of your weight loss efforts.
Looking for a meal plan just just for your place in life? Try this high-protein high-protein meal plan if you have more than 60 years. You do not miss our lists ofhyper protein andHigh fiber snacks!
Breakfast
You are not alone if you have trouble creating a high protein and fiber breakfast. Many breakfast options seem to have one of these nutrients, but not the other.
Refreshscrambled eggs with spinachAnd you have a morning starter that strikes the perfect balance (and it's tasty, to start). In a nonstick stove, dark twoeggs Until fairly shy to do, then mix in a large handle of fresh spinach. Continue cooking until spinach are faded and seasoned with salt and pepper.
Need a non-egg option? Take into account aHigh protein quinoa porridge-It makes a nice alternative to oats! Heat 2 cups ofMilk In a saucepan until hot, add a quinoa cup and bring to a soft boiling. Simmer until most of the liquid has been absorbed. Remove heat and add maple syrup, brown sugar, cinnamon and / or fresh fruit.
Looking for more options? Check these19 high protein breakfasts that hold you fully.
Breakfast
Roast chicken Is an all-star ingredient for tons of easy dinners - and can also save the day at lunch. DIY your own high protein, rich in fiberpizza at chicken pesto By superimposing naan with whole grains or other flat bread with a shmear of pesto, followed by a chicken with the dice roasting and a pinch of Mozzarella. Cook at 400 degrees Fahrenheit for about 10 minutes or until cheese is nice and sparkling.
AChickpear envelope You will also load fiber and protein at lunchtime (and is particularly convenient for eating at a time). Mash 1/2 cup ofChickpeas In a bowl with a wayo spoon and two tablespoons of cubes. Season with fresh or dried dill, salt and pepper and envelop everything in whole wheat tortilla. Easy to peaceful lunch!
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Having dinner
What is for dinner on a high fiber diet? How about aTasty steak salad? Grill 1/2 pound skirtsteak, seasoned with salt and pepper, as well as 2 cups of multicolored mini-peppers (no need to cut - just throw them on the grill!). Then assemble a salad with a rocket base, followed by slices of steak, peppers, a pinch of goat cheese and a splash of olive oil and balsamic vinegar. Serves two.
Pasta with tuna and beans of Cannellini Gives another simple dinner rich in these target nutrient proteins and fibers. Boil 4 ounces of whole wheat plug pastes until Al Dente, then lay down and add a tuna can and a drained crankininkan bean box. Season with fresh parsley, lemon zest, olive oil, salt and pepper. Makes two portions.
Dessert
Even fordessertIt is certainly possible to keep your pattern of high protein and high fiber go strong! Wrap your Mediterranean style meal withFresh berries with honeyey yogurt and pistachios. For two portions, stir a tablespoon of honey in 1/2 cup of complete plainGreek yogurt. Divide between two bowls and a high with sliced strawberries and crushed pistachio pieces.
If you want a rich dessert,Cookie rings with peanut butter ring could easily become a new favorite sweet. In a large bowl, mix together 1 1/2 cup of rolled oatmeal, 1/2 cup of linen, 1/2 cup of peanut butter, 1/3 cup of honey, 1/2 cup of mini chips of Chocolate and 1 teaspoon of vanilla. Roll in size balls and stay in the refrigerator or freezer for treatment at any time.
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