Breakfast
Apple Cinnamon Protein Oat Bake
A protein-packed baked oatmeal casserole with apple, cinnamon, eggs and vanilla protein powder for a steady-energy start to your day.
4–6 servings
Healthy recipes for adults over 60
Simple, protein-forward meals and snacks from my weekly letters. 97 recipes and counting.
Breakfast
Breakfast
Black Bean & Spinach Egg Muffins
Make-ahead egg muffins with black beans and spinach — an easy grab-and-go breakfast with a solid dose of morning protein.
3 servings (6 muffins)
Breakfast
Easy Protein-Packed Granola
Homemade oat and nut granola with protein powder, chia or flax, cinnamon and honey — great sprinkled over Greek yogurt.
About 5 cups
Breakfast
Garden Veggie Egg Bake
Eggs whisked with cottage cheese or Greek yogurt, baked with spinach, bell pepper, zucchini and cheese — a simple, protein-rich veggie bake.
4 servings
Breakfast
High Protein Overnight Oats
Oats, Greek yogurt, protein powder, milk and chia seeds soaked overnight and topped with blueberries, for a make-ahead breakfast with about 65g protein.
1 serving
Breakfast
High-Protein Egg Bake with Spinach, Feta, and Turkey Sausage
Eggs and cottage cheese baked with turkey sausage, spinach, feta and peppers — an easy make-ahead breakfast that reheats well.
6 servings
Breakfast
Morning Protein Smoothie
Greek yogurt, milk, berries, banana, spinach, flax and nut butter blended into a quick breakfast with about 25–30 grams of protein.
1 smoothie
Breakfast
Red, White & Blue Greek Yogurt Berry Cups
Layered Greek yogurt, strawberries, blueberries and granola — a festive, protein-rich Fourth of July breakfast, snack or simple dessert.
6 small cups
Breakfast
Simple Veggie & Egg Skillet
Eggs cooked right in the pan with bell pepper, spinach and tomatoes — a quick, protein-and-fiber skillet meal with no prep ahead needed.
1–2 servings
Breakfast
Spring Veggie Frittata with Fresh Herbs
Eggs baked with asparagus, spinach, cherry tomatoes, red onion, fresh herbs and optional feta in one skillet. An easy protein-rich spring meal.
4–6 servings
Breakfast
Sweet Potato Toast
Toasted sweet potato slices make a fun, gluten-free, fiber-rich swap for bread. Top with avocado, eggs, nut butter or hummus.
4 slices
Breakfast
Vegetable Egg Muffins
Eggs baked in a muffin tin with spinach, bell peppers and onions — an easy make-ahead breakfast or snack with about 7g of protein each.
Breakfast
Veggie & Egg Scramble with Avocado
Eggs scrambled with spinach, tomatoes and peppers, topped with avocado — a savory, protein-rich breakfast that keeps blood sugar steady.
1 serving
Lunch
Lunch
Asian-Inspired Krab & Rice Bowl with Creamy Yogurt Sauce
A no-cook rice bowl with krab, cucumber, carrots and avocado, drizzled with a creamy Greek yogurt, soy and sesame sauce.
1 serving
Lunch
Autumn Harvest Bowls
Quinoa or brown rice topped with cinnamon-roasted sweet potato and Brussels sprouts, sautéed greens, apple and pecans, with a maple cider dressing.
4 servings
Lunch
Avocado and Chicken Salad Lettuce Wraps
Shredded chicken tossed in a mashed avocado, olive oil and lime dressing, spooned into lettuce cups — about 25g of protein per serving.
2–3 servings
Lunch
Avocado and Salmon Salad
Mixed greens topped with salmon, avocado and tomatoes, dressed with olive oil and lemon — a quick salad rich in omega-3s and healthy fats.
1 serving
Lunch
Chicken & White Bean Power Bowl
An easy protein bowl of chicken, white beans, tomatoes and greens in a lemon-garlic dressing, ready in under 10 minutes.
2 servings
Lunch
Chicken Salad with Fresh Greens
A simple chicken salad with celery, lemon and Dijon, made with mayo or Greek yogurt and served over fresh garden greens, in a sandwich or with crackers.
4 servings
Lunch
Creamy Broccoli & White Bean Soup
A dairy-free, calcium-rich soup of broccoli, white beans, tahini and fortified almond or oat milk, blended until smooth and creamy.
4 servings
Lunch
Creamy Tomato Basil Soup
A simple five-ingredient soup of onion, crushed tomatoes, broth and basil, blended smooth if you like — nourishing and easy for a cold day.
4 servings
Lunch
Crunchy Mediterranean Chickpea & Chicken Salad
Chicken, roasted chickpeas, cucumber, bell pepper, almonds and capers in a lemon-Dijon dressing — lots of crunch without chips or croutons.
4 servings
Lunch
Dill Pickle Chicken Salad
Tangy chicken salad made with Greek yogurt, chopped dill pickles and a splash of pickle juice. Serve it in lettuce cups, on toast or in a wrap.
4 servings
Lunch
Edamame Power Salad
A fresh, protein-packed edamame salad with tomatoes, cucumber, avocado and a sesame-soy dressing — a great side or light meal.
4 servings
Lunch
High-Protein Chicken Ranch Wrap
Rotisserie chicken, Greek yogurt and ranch seasoning in a high-protein tortilla with fresh vegetables — about 40 grams of protein in 10 minutes.
2 wraps
Lunch
High-Protein Cottage Cheese Pizza Bowl
Cottage cheese baked with marinara, mozzarella, turkey pepperoni and Italian seasoning. All the flavor of pizza with about 25 grams of protein per serving.
2 servings
Lunch
Lemon-Dill Salmon Cakes
Simple canned-salmon cakes with lemon, dill and Dijon — crisp outside, tender inside, and rich in omega-3s for brain and eye health.
6 small cakes
Lunch
Mineral-Rich Sweet Potato & Black Bean Bowl
Roasted sweet potato, black beans, quinoa, spinach, avocado, pumpkin seeds and Greek yogurt, packed with potassium, magnesium, calcium, iron and zinc.
1 bowl
Lunch
Rainbow Chickpea Crunch Salad
A protein-packed, no-cook salad of chickpeas, tomatoes, cucumber, pepper and avocado, tossed in a zesty lemon Dijon dressing.
4 servings
Lunch
Summer Salmon, Corn & Peach Salad
Pan-seared or grilled salmon over greens with corn, fresh peach, cucumber, feta and nuts, finished with a simple honey-Dijon lemon dressing.
2 servings
Lunch
Summer Strawberry Avocado Crunch Salad
Mixed greens with strawberries, avocado, walnuts, feta and chicken or chickpeas in a honey-balsamic dressing. A satisfying warm-weather salad.
2 servings
Lunch
Turkey Avocado Power Sandwich
Whole grain bread layered with turkey, avocado and greens — a quick sandwich with protein, healthy fats and fiber for steady energy.
1 sandwich
Dinner
Dinner
5-Ingredient Lemon Chicken & Spinach Soup
A light, high-protein soup of shredded chicken, spinach, lemon and olive oil in low-sodium broth, ready in about 20 minutes.
4 servings
Dinner
Christmas Soup for Sharing
A simple chicken or white bean vegetable soup that's less about cooking skills and more about creating a reason to sit, talk and be together.
4 servings
Dinner
Cozy Lentil Soup
A cozy lentil soup with carrots, celery, tomatoes, cumin and smoked paprika, finished with lemon juice for a warm, healthy dinner.
6 servings
Dinner
Creamy Tuscan Meatballs
Baked turkey or beef meatballs simmered in a creamy coconut milk sauce with sun-dried tomatoes and spinach — about 30–35 grams of protein per serving.
4–5 servings
Dinner
Easy Baked Meatballs
Simple oven-baked meatballs made with ground beef, turkey or chicken, Parmesan and almond flour — great to make in bulk and freeze.
4 servings
Dinner
Easy Fish Tacos
Chili-cumin seasoned white fish in warm tortillas with coleslaw, avocado and a quick Greek yogurt lime sauce, ready in about 20 minutes.
4 servings
Dinner
Easy Healthy Meatball Soup
A quick soup of turkey or chicken meatballs, carrots, celery and greens in turmeric-spiced broth — warm, hydrating and full of protein.
4 servings
Dinner
Easy Salsa Chicken
Chicken breasts baked under salsa and melted cheddar. About 5 minutes of prep and 30 minutes in the oven, or let the slow cooker do the work.
4 servings
Dinner
Easy Thai Chicken Soup
Chicken broth and coconut milk simmered with red curry paste, lime, mushrooms, shredded chicken and greens — a 25-minute soup with 24g of protein.
4 servings
Dinner
Garlic Butter Chicken & Veggies
Diced chicken sautéed with garlic, broccoli, bell peppers and zucchini — a quick, delicious skillet meal with about 40 g of protein per serving.
2 servings
Dinner
Garlic Butter Shrimp and Zucchini Noodles
Shrimp seared in garlic butter and tossed with zucchini noodles and lemon — a healthy, tasty and simple high-protein dinner for two or three.
2–3 servings
Dinner
Garlic Herb Cauliflower Rice Bowl with Lemon Chicken & Creamy Yogurt Sauce
Lemon-oregano chicken over garlicky sautéed cauliflower rice, drizzled with a creamy Greek yogurt sauce. A light, high-protein bowl that serves 4.
4 servings
Dinner
Ginger Beef and Cabbage Skillet
Lean ground beef, cabbage and carrots in a one-skillet dinner with garlic, fresh ginger and coconut aminos. Takeout-style flavor in about 25 minutes.
4 servings
Dinner
Grilled Chicken and Quinoa Bowl
A quick, balanced high-protein dinner bowl with grilled chicken, quinoa and steamed broccoli — about 34 grams of protein.
1 serving
Dinner
Grilled Honey Mustard Chicken Drumsticks & Vegetables
Honey mustard chicken drumsticks grilled low and slow, served with grilled baby potatoes and green beans. An easy summer dinner for 4–6.
4–6 servings
Dinner
Grilled Lemon Herb Chicken & Veggie Skewers
Chicken marinated in lemon, garlic and oregano, threaded onto skewers with peppers, zucchini, onion and tomatoes, then grilled. A healthy summer dinner.
4 servings
Dinner
High-Protein Lentil & Chicken Bowl
Lentils, cumin-turmeric chicken and sautéed greens in one bowl, with about 35–40g of protein per serving plus plenty of fiber.
4 servings
Dinner
Keto Lemon Chicken
Tender chicken breasts in a tangy lemon, garlic and thyme pan sauce with no added sugar — a quick, flavorful dinner ready in about 20 minutes.
2 servings
Dinner
Lemon Garlic Sheet Pan Salmon & Veggies
Salmon roasted on one pan with broccoli, carrots and bell pepper in lemon, garlic and olive oil — a quick, protein-packed dinner with easy cleanup.
2–4 servings
Dinner
Lemon Herb Grilled Chicken
Chicken breasts marinated in olive oil, lemon, garlic, oregano and thyme, then grilled. A quick, healthy, high-protein weeknight dinner.
4 servings
Dinner
Mediterranean Chicken with Warm Blueberry-Walnut Salsa
Pan-cooked chicken topped with a warm salsa of blueberries, walnuts, balsamic, honey and fresh herbs, finished with a little feta.
4 servings
Dinner
Mexican Protein Bowl
Quinoa or rice topped with grilled chicken, black beans, pico de gallo, avocado, corn and Greek yogurt — about 43 grams of protein.
1 serving
Dinner
One-Pan Lemon Herb Chicken & Vegetables
Chicken, baby potatoes, carrots and green beans roasted on one sheet pan with lemon, garlic and herbs — a simple, protein-rich dinner with easy cleanup.
3–4 servings
Dinner
One-Pot Chicken, Broccoli & Quinoa Skillet
Chicken, quinoa and broccoli simmered together in one skillet with garlic and oregano — a simple, nutritious dinner for two in 35 minutes.
2 servings
Dinner
Roasted Sweet Potato & Apple Harvest Bowl
Cinnamon-roasted sweet potatoes, apple and Brussels sprouts over quinoa or farro, topped with nuts, goat cheese and balsamic glaze.
2–3 servings
Dinner
Salmon & Mushroom Power Bowl
Baked salmon, sautéed mushrooms and greens, eggs, avocado and quinoa in one bowl, packed with vitamin D, protein, healthy fats and fiber.
2 servings
Dinner
Sheet Pan Chicken & Veggies
Chicken, broccoli, carrots, bell pepper and red onion roasted on one sheet pan with garlic and paprika — balanced, easy to batch cook, minimal cleanup.
2–4 servings
Dinner
Simple Chickpea Pasta
An easy, high-protein chickpea pasta with garlic, olive oil and vegetables — about 18–22 grams of protein per serving without a large portion of meat.
2 servings
Dinner
Spicy Peanut Sweet Potato Soup
A creamy blended sweet potato soup with peanut butter, ginger, cumin and a little chili heat, finished with lime and cilantro.
4 servings
Dinner
Thai Meatballs with Coconut-Peanut Sauce
Baked chicken or turkey meatballs with ginger, garlic and cilantro, drizzled with a quick coconut-peanut curry sauce. Serve over rice or in lettuce.
4 servings
Dinner
Turkey & Sweet Potato Skillet
A simple, hearty one-pan meal of ground turkey, sweet potatoes, onion and spinach with smoked paprika and cumin — plenty of protein and fiber.
4–6 servings
Dinner
Turkey and Vegetable Soup
A simple soup of leftover turkey, carrots, celery, onion and greens in broth with garlic and thyme — a healthy way to use up holiday leftovers.
Dinner
Tuscan Turkey Meatballs with Creamy Tomato & Spinach Sauce
Baked turkey meatballs simmered in a creamy tomato and spinach sauce — about 30 grams of protein per serving, and the extras freeze well.
4 servings
Side
Side
Blueberry Walnut Salad with Coconut
Mixed greens with fresh blueberries, walnuts and toasted coconut in a simple lemon and olive oil dressing — refreshing and nutrient-packed.
Side
Broccoli Crunch Salad
Chopped broccoli, carrots, sunflower seeds and nuts in a creamy Greek yogurt dressing. Fiber, protein and healthy fats with no added sugar.
About 6 cups
Side
Cucumber, Watermelon & Mint Salad with Lime
Watermelon, cucumber, red onion and fresh mint tossed in a simple lime dressing, topped with feta and seeds. A hydrating, light summer salad.
2–4 servings
Side
Lemon Dijon Vinaigrette
A simple homemade lemon Dijon vinaigrette with olive oil, garlic and a touch of honey — a healthier swap for store-bought dressing.
About ¼ cup
Side
Maple-Balsamic Roasted Vegetables
Brussels sprouts, sweet potato, broccoli and red onion roasted until browned, then tossed in a maple-balsamic Dijon glaze.
4 servings
Side
Mediterranean Chickpea Salad
Chickpeas, cherry tomatoes, cucumber, peppers, olives and feta tossed in a lemony red wine vinaigrette. A refreshing side or light meal.
4 servings
Side
Spring Strawberry Spinach Salad with Honey Poppy Seed Dressing
Baby spinach, fresh strawberries, goat cheese and toasted almonds tossed in a simple honey poppy seed dressing — a perfect spring side salad.
4 servings
Snack
Snack
Blueberry Walnut Brain Bowl
A quick, brain-friendly breakfast or snack of oats or Greek yogurt topped with fresh blueberries, crunchy walnuts and chia or flaxseeds.
1 serving
Snack
Build-Your-Own Fruit & Yogurt "Sushi" Rolls
A whole wheat tortilla spread with Greek yogurt, rolled around banana and berries, and sliced into rounds. A fun summer snack to make with grandkids.
1 roll
Snack
Chocolate Almond Bites
No-bake bites of coconut, almond butter and cocoa with no added sugar — roll, chill and keep on hand for an easy post-workout snack.
About 18 bites
Snack
Chocolate Date Bites
Medjool dates stuffed with peanut butter and protein, dipped in dark chocolate — a healthier treat for when a sweet craving hits.
10 servings
Snack
Cinnamon-Spiced Roasted Nuts
Mixed nuts roasted with cinnamon, nutmeg, ginger and vanilla — a protein-rich, low-sugar holiday snack that also makes a thoughtful gift.
2 cups
Snack
Cottage Cheese Crunch Bowl
A savory high-protein, low-sugar snack of cottage cheese topped with pumpkin or sunflower seeds, cucumber or cherry tomatoes and a drizzle of olive oil.
1 serving
Snack
Cucumber Tuna Boats
Hollowed-out cucumber halves filled with a quick tuna salad made with mayo or Greek yogurt. A low-carb, high-protein snack that's easy to prepare.
2 boats
Snack
Egg & Herb Cottage Cheese Toast
Whole-grain toast topped with cottage cheese, sliced boiled egg, fresh herbs and cracked pepper — a protein-rich recovery snack ready in minutes.
1 serving
Snack
Greek Yogurt Parfait with Berries & Nuts
Greek yogurt layered with berries, nuts, seeds and a little granola — a quick post-workout snack with protein, healthy fats and carbs.
1 serving
Snack
Homemade Hummus
Creamy homemade hummus made with chickpeas, lemon, garlic, yogurt and olive oil, finished with smoked paprika and fresh parsley.
About 2 cups
Snack
No-Bake Walnut Energy Bites
No-bake oat bites with walnuts, dried blueberries, flaxseed and almond butter, sweetened with a touch of honey or ripe banana.
About 12 bites
Snack
Roasted Red Pepper & Feta Dip
A creamy blended dip of roasted red peppers, feta, lemon and smoked paprika — simple ingredients, big flavor, and a little protein.
About 1½ cups
Dessert
Dessert
Berry Vanilla Protein Popsicles
Greek yogurt, vanilla protein powder and frozen berries blended and frozen into popsicles. An easy, high-protein summer treat to make with the grandkids.
About 6 popsicles
Dessert
Flourless Black Bean Brownies
Fudgy flourless brownies made with black beans, cocoa and monk fruit — no refined sugar, high in fiber and a healthier sweet treat.
9 brownies
Dessert
Reindeer Rice Krispie Pops
Rice Krispie treat pops with pretzel antlers, candy eyes and a red candy nose — a quick, kid-friendly holiday recipe to make with the grandchildren.
8–10 pops
Drink
Drink
Blueberry Almond Protein Smoothie
A yummy, nutrient-dense smoothie with blueberries, banana, protein powder, almond butter and chia or flax for a strong protein base.
1 smoothie
Drink
Coconut Avocado Pineapple Smoothie
A creamy, tropical smoothie with avocado, pineapple, banana, lime, chia and a hidden handful of spinach — no added sugar.
1 smoothie
Drink
Creamy Banana Almond Smoothie
A creamy banana, almond milk and almond butter smoothie with chia, cinnamon and spinach — high in magnesium to help you wind down for sleep.
1 smoothie
Drink
Cucumber Lime Mint Spritzer
Cucumber, lime and fresh mint in sparkling water — a crisp, hydrating pitcher drink that's easy to keep in the fridge for a warm afternoon.
1 pitcher
Drink
Cucumber Mint Citrus Refresher
Cold water or coconut water infused with cucumber, lemon or lime and fresh mint. An easy, hydrating drink with an optional pinch of salt for electrolytes.
2 servings
Drink
DIY Citrus Mint Electrolyte Water
Homemade electrolyte water with lemon, coconut water, fresh mint and a pinch of sea salt — a refreshing, no-added-sugar way to stay hydrated.
About 4½ cups
Drink
Golden Turmeric Smoothie
A creamy banana smoothie with turmeric, cinnamon, ginger and a pinch of black pepper — a simple, tasty way to add anti-inflammatory foods to your day.
1 serving
Drink
Hot Cocoa With Stevia
A warm, low-sugar hot cocoa made with unsweetened cocoa, almond milk and stevia, with an optional scoop of protein or collagen powder.
2 cups
Drink
Protein Power Smoothie
Protein powder, Greek yogurt, nut butter and frozen banana blended into a creamy, 40–50 g protein smoothie for a meal replacement or recovery.
1 smoothie
Drink
Simple Bone Broth
A simple homemade bone broth with vegetables and apple cider vinegar — a delicious way to get extra collagen, on the stovetop, slow cooker or Instant Pot.
About 8 cups
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