One Pot Meals – Quick and Easy Meals for Older Adults

As we age, maintaining good nutrition becomes increasingly important but it’s also often a lot more challenging. Factors such as a reduced appetite, difficulty chewing or swallowing, and chronic health conditions can make it hard for older adults to get the essential nutrients their bodies need. 

According to statistics provided by the Illinois Department on Aging (IDoA), around half of older adults suffer from malnutrition or are at risk. This can lead to weakened immunity, muscle loss, and a decreased quality of life. In addition, a National Library of Medicine publication highlights that nearly 1 in 2 older adults are at risk of insufficient protein intake.

One-pot meals offer a simple and efficient way to address these nutritional concerns without compromising on taste. By preparing meals in a single vessel, older adults (or their caregivers) can save time, reduce cleanup, and ensure they’re consuming balanced meals packed with essential nutrients. Below are 10 one-pot recipes tailored to meet the dietary needs of people aged 65 and older, with a focus on key nutrients like protein, fiber, calcium, and healthy fats.

1. Lentil and Vegetable Stew

Difficulty Level: 1

Prep Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Servings: 4

Ingredients:

1 cup dried lentils, rinsed

1 onion, chopped

2 cloves garlic, minced

2 carrots, diced

2 celery stalks, diced

1 zucchini, diced

1 can (14.5 oz) diced tomatoes

4 cups low-sodium vegetable broth

1 tsp dried thyme

1 tsp dried oregano

Salt and pepper to taste

Instructions:

In a large pot, sauté onion and garlic over medium heat until translucent.

Add carrots and celery; cook for 5 minutes.

Stir in zucchini, lentils, diced tomatoes, vegetable broth, thyme, and oregano.

Bring to a boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.

Season with salt and pepper before serving.

Nutritional Highlight: Lentils are an excellent source of plant-based protein and fiber, supporting muscle maintenance and digestive health.

2. Baked Tomato and Feta Rice

Difficulty Level: 2

Prep Time: 10 minutes

Cooking Time: 40 minutes

Total Time: 50 minutes

Servings: 4

Ingredients:

1 cup brown rice

1 pint cherry tomatoes

1/2 cup crumbled feta cheese

2 cloves garlic, minced

2 cups low-sodium chicken broth

1 tbsp olive oil

1 tsp dried oregano

Salt and pepper to taste

Instructions:

Preheat oven to 375°F (190°C).

In a baking dish, combine rice, cherry tomatoes, garlic, olive oil, oregano, salt, and pepper.

Pour in chicken broth and stir to combine.

Cover with foil and bake for 30 minutes.

Remove foil, sprinkle feta cheese on top, and bake uncovered for an additional 10 minutes, until cheese is melted and rice is tender.

Nutritional Highlight: This dish provides a balance of complex carbohydrates, protein, and healthy fats, essential for sustained energy and muscle health.

3. One-Pot Salmon and Shiitake Rice

Difficulty Level: 2

Prep Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Servings: 4

Ingredients:

2 cups white rice

4 salmon fillets

1 cup shiitake mushrooms, sliced

2 cloves garlic, minced

1 tbsp soy sauce

1 tbsp mirin (optional)

3 cups low-sodium chicken broth

1 tbsp olive oil

Salt and pepper to taste

Instructions:

In a large pot, heat olive oil over medium heat. Sauté garlic and mushrooms until fragrant.

Add rice, soy sauce, mirin, and chicken broth; stir well.

Place salmon fillets on top of the rice mixture.

Bring the mixture to a simmer, cover, and cook on low heat for 25-30 minutes until rice is tender and salmon is fully cooked.

Fluff the rice with a fork and serve warm.

Nutritional Highlight: This dish provides heart-healthy omega-3 fatty acids from salmon, which help reduce inflammation and support brain function in older adults.

4. Chicken and Quinoa Skillet

Difficulty Level: 2
Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients:

2 boneless, skinless chicken breasts, diced

1 cup quinoa, rinsed

1 bell pepper, chopped

1 zucchini, diced

1 small onion, chopped

2 cloves garlic, minced

2 cups low-sodium chicken broth

1 tsp dried basil

1 tbsp olive oil

Salt and pepper to taste

Instructions:

Heat olive oil in a large skillet over medium heat. Add chicken and cook until browned.

Add onion and garlic, sautéing for 2-3 minutes.

Stir in quinoa, bell pepper, zucchini, chicken broth, basil, salt, and pepper.

Bring to a boil, reduce heat, and cover. Simmer for 20 minutes until quinoa is cooked.

Fluff with a fork and serve warm.

Nutritional Highlight: Quinoa is a complete protein, providing all essential amino acids for muscle maintenance and recovery.

5. Mediterranean Chickpea and Spinach Stew

Difficulty Level: 1
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed

2 cups fresh spinach

1 can (14.5 oz) diced tomatoes

1 small onion, chopped

2 cloves garlic, minced

1 tsp cumin

1 tsp paprika

1 tbsp olive oil

2 cups low-sodium vegetable broth

Salt and pepper to taste

Instructions:

Heat olive oil in a pot over medium heat. Add onion and garlic, cooking until softened.

Stir in chickpeas, tomatoes, vegetable broth, cumin, and paprika.

Bring to a simmer and cook for 15 minutes.

Add spinach and cook for 2-3 more minutes until wilted. Season with salt and pepper.

Serve warm.

Nutritional Highlight: Chickpeas provide plant-based protein and fiber for digestive health, while spinach is rich in iron and vitamin K for bone strength.

6. One-Pan Baked Cod with Vegetables

Difficulty Level: 2
Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients:

4 cod fillets

1 zucchini, sliced

1 bell pepper, chopped

1 small red onion, sliced

1 tbsp olive oil

1 tsp dried oregano

Juice of 1 lemon

1/2 tsp salt

1/2 tsp black pepper

Instructions:

Preheat oven to 375°F (190°C).

Place cod fillets on a baking sheet lined with parchment paper.

Arrange vegetables around the fish. Drizzle with olive oil and lemon juice, then season with oregano, salt, and pepper.

Bake for 25 minutes until fish flakes easily with a fork.

Serve warm.

Nutritional Highlight: Cod is a lean protein rich in vitamin B12, essential for nerve function and red blood cell formation.

7. Creamy Mushroom and Barley Soup

Difficulty Level: 2
Prep Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Servings: 4

Ingredients:

1/2 cup pearl barley

1 cup mushrooms, sliced

1 small onion, chopped

2 cloves garlic, minced

1 carrot, diced

1 tbsp olive oil

4 cups low-sodium vegetable broth

1/2 cup milk or unsweetened almond milk

Salt and pepper to taste

Instructions:

Heat olive oil in a pot over medium heat. Sauté onion, garlic, and carrot for 5 minutes.

Add mushrooms and cook for 5 more minutes.

Stir in barley and vegetable broth. Bring to a boil, then reduce heat and simmer for 35 minutes.

Stir in milk, season with salt and pepper, and serve.

Nutritional Highlight: Barley is high in fiber, supporting heart health and digestion, while mushrooms provide antioxidants and vitamin D.

8. Sweet Potato and Black Bean Chili

Difficulty Level: 2
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4

Ingredients:

2 sweet potatoes, peeled and diced

1 can (15 oz) black beans, drained and rinsed

1 can (14.5 oz) diced tomatoes

1 small onion, chopped

2 cloves garlic, minced

1 tsp chili powder

1 tsp cumin

2 cups low-sodium vegetable broth

1 tbsp olive oil

Instructions:

Heat olive oil in a pot over medium heat. Sauté onion and garlic for 5 minutes.

Add sweet potatoes, chili powder, cumin, and vegetable broth. Simmer for 20 minutes.

Stir in black beans and diced tomatoes, cooking for 10 more minutes.

Serve warm.

Nutritional Highlight: Sweet potatoes are high in beta-carotene, essential for eye health, and black beans provide protein and fiber.

9. One-Pot Turkey and Brown Rice Casserole

Difficulty Level: 3
Prep Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
Servings: 4

Ingredients:

1 lb diced turkey

1 cup brown rice

1 small onion, chopped

1 bell pepper, diced

2 cups low-sodium chicken broth

1 tsp dried thyme

1 tbsp olive oil

Salt and pepper to taste

Instructions:

Heat olive oil in a pot over medium heat. Add turkey and cook until browned.

Stir in onion, bell pepper, rice, chicken broth, thyme, salt, and pepper.

Bring to a boil, reduce heat, cover, and simmer for 35-40 minutes.

Serve warm.

Nutritional Highlight: Turkey is a lean protein that supports muscle strength, while brown rice provides fiber for digestive health.

Conclusion

Eating well in later years doesn’t have to be complicated or time-consuming. These one-pot meals help to ensure balanced nutrition, making it easier to enjoy wholesome, delicious dishes without the hassle of lengthy preparation or cleanup. That said, though, no diet or eating plan can guarantee that everyone’s needs are met.

Aging brings about substantial changes in nutritional requirements that are unique to every person. It may still be necessary to augment an eating plan with vitamins and minerals or to use nutritional supplements to make up specific deficiencies. Why not chat with the team at LL Medico? With 30 years of experience in senior care products, we’re confident that we can help. Give us a call at (855) 422-4556 or email support@llmedico.com.