Edidiong looked through the window and saw her neighbour, Mama Ebun, sitting on her porch, staring blankly at the sky. It had been only two weeks since Mama Ebun’s husband passed on, and the loneliness seemed to wrap around her like a heavy blanket. Edidiong, a professional chef, had always admired her neighbour’s kindness and warmth. She was the type of woman who gave her fruits if she bought too much from the market and waved with a smile, even on the most challenging of days.

Now, Edidiong couldn’t shake the sadness she felt seeing Mama Ebun alone. Grief had taken a toll on her. She had become quieter, thinner, and frailer. Edidiong’s heart ached for her. She knew what loss did to the body, how it could break more than just the heart.

Determined to help, Edidiong decided to cook for Mama Ebun as often as possible, not just to fill her stomach but to nourish her soul and body. She would make protein-rich meals to help Mama Ebun replace lost muscle and other nutritious variations to keep her healthy and strong.

Edidiong prepared a warm pot of jollof rice with steamed vegetables and grilled fish that evening. She felt a quiet resolve as she knocked on Mama Ebun’s door. This was something small, but in a way, it felt like everything. When Mama Ebun opened the door, her eyes softened at the sight of the meal. “You didn’t have to, Edidiong,” she whispered.

“I wanted to,” Edidiong smiled.

As they sat down to eat, the silence between them wasn’t lonely; it was filled with care.

The older we get, the easier it is to lose much of our muscle mass. If not correctly handled with a well-balanced diet, it could make it difficult for older adults to move around and accomplish minimal tasks. As a caregiver, just like Edidiong, you should ensure that all meals prepared for your seniors help their overall health. Here are a few high-protein meal options for muscle mass to get you on the right track.

As we age, our bodies lose muscle mass, a condition known as sarcopenia. Maintaining muscle strength is crucial for seniors, as it helps with mobility, balance, and the ability to carry out daily activities. Even simple tasks like climbing stairs or lifting objects can become difficult without enough muscle. In extreme cases, muscle loss can lead to frailty, falls, and longer recovery times from illness or injury.

A protein-rich diet is essential to combat this muscle decline. Seniors, especially those over 65, require more protein than younger adults to maintain and rebuild muscle mass. This means caregivers and loved ones should prioritise tasty meals packed with high-quality protein.

• Fish: Fish like mackerel, salmon, and tilapia are excellent protein sources. They’re also rich in omega-3 fatty acids, which can reduce inflammation and support heart health. You can serve them alongside steamed vegetables for a balanced meal that’s light yet filling, or make them into a sauce and pair them with brown rice.

• Eggs: Eggs are high in protein and filled with healthy fat and fat-soluble vitamins. A single large egg contains about 6 grams of protein and is rich in essential amino acids, vitamins, and minerals, such as vitamin D and choline. They can be prepared in various ways—boiled, scrambled, or poached—making them a perfect addition to breakfast or lunch.

• Beans: Beans are not only high in protein, with around 15 grams per cooked cup, but also rich in fibre, which helps with digestion. Beans can help seniors retain their muscle mass and can be enjoyed in many ways. Their versatility makes them easy to incorporate into various meals and provide essential nutrients like iron and magnesium.

• Nuts: Nuts are nutrient-dense snacks that offer about 6 grams of protein per ounce, depending on the type. Almonds, for instance, are also rich in healthy fats, fibre, and vitamin E, while walnuts provide omega-3 fatty acids. Seniors can enjoy them as snacks or add them to yoghurts or oatmeal. 

• Peanut Butter: Peanut butter is a delicious spread that contains around 25 grams of protein per 100 grams. It’s also rich in healthy fats and fibre. Seniors can spread it on whole grain toast, mix it into smoothies, or use it as a dip for veggies like garden eggs. It’s a quick and easy way to add protein to their diet. Peanut butter with no added sugar or salt is the most advisable variety.

• Chia Seeds: Chia seeds are tiny but packed with nutrients, providing about 5 grams of protein per ounce. They’re also rich in omega-3 fatty acids and fibre. Chia seeds can be added to smoothies, sprinkled on yoghurt, or mixed into oatmeal. They can also absorb liquid, making them great for puddings or as a recipe thickener.

• Tofu: Tofu, made from soybeans, is an excellent plant-based protein source, with about 8 grams of protein per 100 grams. It’s also low in calories and contains healthy fats. Tofu is an excellent meat substitute and can be grilled, fried, boiled, and served as a side, just like beef or fish. It absorbs flavours well, making it an ideal addition to stir-fries or salads.

• Chicken Breast: Skinless chicken breast is a lean protein powerhouse, boasting about 31 grams of protein per 100 grams. It’s low in fat and high in essential nutrients like B vitamins, which help with energy metabolism. Grilling or baking chicken breast keeps it juicy and flavorful.

• Turkey: Turkey, like chicken, is a lean and nutritious protein source. It has about 29 grams of protein in every 100 grams and is low in fat. Roasted or grilled turkey is great for stews, sandwiches, wraps, or served with vegetables to make a balanced meal that helps support muscles. Adding turkey to an older adult’s diet can help maintain muscle and keep them strong as they age.

• Snails: Snails are high in protein and low in fat, with about 16 grams of protein per 100 grams. They’re also full of important nutrients like iron, magnesium, and amino acids, which help repair muscles and keep them strong. Snails are often grilled, cooked in stews, or added to soups. For seniors, snails can be a great protein choice to help maintain muscle and improve overall health.

• Greek-style Yoghurt: Greek-style yoghurt is thicker than regular yoghurt and contains about 10 grams of protein per 100 grams. It’s also rich in probiotics, which promote gut health. It can be enjoyed plain or flavoured with fruits and nuts for a satisfying snack or breakfast. Additionally, using Greek-style yoghurt in smoothies or as a base for dressings can enhance the protein content of various dishes.

By offering a variety of meals, you can ensure your loved ones get the nutrients they need while enjoying tasty and comforting food. Maintaining muscle mass is very important for healthy ageing, and with these meal ideas, you can help them stay strong and active.

Caring for seniors is not just a job—it’s a chance to show kindness and support, and provide good food. At @Ìtọ́jú, we prepare all our meals with the health of our seniors in mind. We ensure that everything they eat, from main meals to snacks, is balanced and full of nutrients. Let the meals you prepare show that same care, just like Edidiong did for Mama Ebun.

Disclaimer: The nutrition advice here does not replace a consultation with a registered and certified doctor or health practitioner. Always check with your doctor to ensure the meals are suitable, especially if the senior has allergies or health conditions.

For more information on elderly nutrition, check out our blog, Healthy Breakfast Ideas for Seniors During Rainy Season, and feel free to reach out to us at @Ìtọ́jú.