By Susan Williams
Susan Williams, MEd, RH(AHG)In a previous article, we reviewed how to easily identify how much protein is currently recommended for building and maintaining muscle mass, and more.
But to figure out how to translate that into food that we like, will eat, and enjoy can be tricky. At our house, we find that making “bowls” is the way to go. Here’s how we make it work:
Simple Plan for targeting 35g protein, 8g of fiber, 250mg calcium
For nearly every bowl include:
- 1 large lean protein (chicken breast, salmon, eggs, plant-based options, etc.).
- 1 high-fiber bean or veggie.
- 1 calcium-rich ingredient.
- Lots of vegetables (go after “the rainbow”).
- Low-calorie sauce.
That combination reliably gets you:
- High protein.
- Good amount of fiber.
- Calcium to support strong bones.
I target around 450 calories per bowl, but you can target more or less based on your age, weight and activity level. It is easy to find bowl recipe ideas on the Internet by typing in your criteria.
Then just keep those items on hand for an easy to assemble “fast food” meal. When I know I’ve got a particularly busy week coming up, I go ahead and:
- Wash, chop and prep veggies, and store them in quart size mason jars.
- While chopping, also cook up a couple of whole grains or beans for that week.
- Roast up a couple of proteins for the week.
- Either store in the fridge, or put five-ounce portions in individual containers in the freezer.
That makes for truly nutritious, less expensive, delicious “fast food.”
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.