- These easy dinners are packed with nutrients like protein and calcium to help keep muscles and bones strong as you age.
- Cozy meals like creamy tortellini and an enchilada skillet are perfect for the season.
- Each recipe is made in a single pan to help make cleanup a breeze.
Now that I’m in my 40s, I find myself thinking about aging—not just getting older but living my best life when I’m older. To me that means feeling my best and being able to do all the things I love now, like walking my dog or traveling the world with my husband. One thing I can do to support that is prioritize nutrients like protein and calcium, which help keep our bodies strong as we age. To make that easy, this week’s plan features those nutrients in one-pan dinners (which mean easy cleanup too!). And while we’re talking about aging, I want to highlight our new spotlight: We interviewed five women in their 50s and 60s who are living their best lives—including Carla Hall and Angela Kinsey—and they are truly inspiring. One woman can deadlift 105 pounds at 61 years old! How’s that for inspiration?
Your Weekly Plan
Sunday: Marry Me Tortellini
Monday: High-Protein Lemon Chicken & Rice Skillet
Tuesday: Baked Feta, Tomato & White Bean Skillet
Wednesday: High-Protein Sheet-Pan Salmon with Broccoli
Thursday: Butternut Squash & Black Bean Enchilada Skillet
Friday: Loaded Broccoli & Chicken Soup
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Marry Me Tortellini
Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.
Will “marry me” dishes ever get old? I hope not. The combination of sun-dried tomatoes and cream is just too good. Adding tortellini to the creamy sauce, along with some green peas and spinach, makes a satisfying, comforting meal that’s packed with protein and calcium, nutrients that help support your muscles and bones as you age.
Monday: High-Protein Lemon Chicken & Rice Skillet
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
This one-skillet dinner of chicken, brown rice and spinach delivers both protein and fiber in every delicious bite. Browning the chicken before cooking the rice builds flavor in the skillet that infuses the cheesy sauce.
Tuesday: Baked Feta, Tomato & White Bean Skillet
Photographer: Brittney Cottrell, Food stylist: Marianne Williams, Prop Stylist: Josh Hoggle
When the weather cools down, this hearty skillet of white beans in a garlicky mixture of burst cherry tomatoes hits the spot. The slabs of feta are not just there for flavor; they add calcium too, which can help prevent osteoporosis. Toasted whole-wheat bread is the perfect vehicle for scooping it all up.
Wednesday: High-Protein Sheet-Pan Salmon with Broccoli
Ali Redmond
Whenever I can throw some ingredients on a sheet pan and pop it all into the oven for dinner, I consider that a win, and this salmon-and-broccoli dish is no exception. Both are flavored with a lemon dressing before roasting. Serve some precooked quinoa on the side. You’ll reap the benefits of the omega-3 fatty acids in the salmon, which can help support your heart health.
Thursday: Butternut Squash & Black Bean Enchilada Skillet
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Josh Hoggle.
Enchiladas are the ultimate in comfort food, with their flavorful chile sauce and lots of melted cheese. For this version the enchiladas are built in a skillet instead of rolled, for layers of deliciousness. Butternut squash is packed with beta-carotene, which is essential for vision health, a must as we age. Serve with sliced avocado.
Friday: Loaded Broccoli & Chicken Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
Whether you’re taking the kids trick-or-treating or just answering the door all night, a bowl of this hearty soup will give you the energy you need. It’s loaded with all the traditional loaded potato ingredients—broccoli, Cheddar cheese, sour cream, bacon and scallions. Shredded chicken ensures that it’s high in protein, and the cheese and sour cream contribute calcium as well.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
