Mighty Mini-Meals

Protein builds muscle and a stronger immune system. Older adults who are eating fewer calories may be missing out. 

If you need to add a little more protein to your day — or someone you care for does — try these flavor-packed mini-meals. They’re easy to make, easy to eat, and they’re lower in sodium and fat than most packaged snacks. 

As with all good things, eat protein in moderation. 
 

PB&J Yogurt Bowl

6 oz plain nonfat Greek yogurt
1 Tbsp fruit preserves or jelly, reduced or no sugar
1 Tbsp peanut butter
2 Tbsp red seedless grapes, cut in half (optional)

Place the yogurt in a bowl. Top with preserves or jelly, then peanut butter. Sprinkle grapes on top if desired.

Per serving: 
190 calories, 9 g fat, 3 g sat. fat, 48 g carbs, 8 g fiber, 19 g protein, 180 mg sodium

Banana Nut Smoothie

1 medium banana
1 Tbsp peanut or 
almond butter
1 cup low-fat chocolate milk
1/2 cup plain nonfat
Greek yogurt
1 cup ice

Add all ingredients to a blender or food processor and mix until smooth. 

Per serving:
340 calories, 9 g fat, 3 g sat. fat, 48 g carbs, 8 g fiber, 19 g protein, 80 mg sodium

Apple Pie Overnight Oats

1 large apple, peeled and diced
1/4 cup low-sugar maple syrup
3/4 cup unsweetened almond milk (or nonfat milk)
1/2 cup unsweetened applesauce
11/4 cup old-fashioned oats
1/2 tsp cinnamon
1/2 tsp apple pie spice
1 tsp baking stevia 
(or non-sugar sweetener 
of choice)
1/4 tsp salt

1. In a medium bowl, microwave the apple in the syrup for about 60 seconds to soften. (Or sauté in a saucepan over low heat for about 90 seconds, stirring often.)
2. Stir the rest of ingredients into the bowl with the apple. Mix well. Divide into two containers. Cover and store in the refrigerator overnight. Microwave for about 1 minute or enjoy cold. 

Per serving: 
390 calories, 9 g fat, 3 g sat. fat, 48 g carbs, 8 g fiber, 15 g protein, 30 mg sodium
 

Do the math
To find out how much protein you need per day, multiply your weight in pounds by 0.36.