The average adult will have lost up to 6 – 16% of their muscle mass by their fifties. This is known as sarcopenia and is a major cause of weakness, fractures and poor health among older adults. So, what can we do about it? Well, the answer for the most part is delicious.

Combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia. One study followed 2,066 seniors over three years and found those who ate the most protein daily lost 40% less muscle mass than people who ate the least.

Our dietetics endorsed Anytime Omelette recipe uses two large eggs to provide 12 grams of high-quality protein, plus there is a variety of fillings to choose from to add extra nutrition and ensure you won’t tire of it quickly.

Recently prepared in a live demonstration by our dietetics service, the feedback was lip-smacking good! This no fuss meal is the ideal solution for an easy, protein rich breakfast, lunch, or dinner. Plus it’s easily adaptable for those cooking for one or two.

If you’re interested in learning more simple, healthy recipe ideas tailored to the needs of over 50s, and you think you might benefit from a personalised eating plan book a dietetics consult with us.

Download the recipe card here


  • 2 eggs
  • dash of milk
  • salt and pepper
  • optional fillings:

– shaved ham

– feta

– baby spinach leaves

– onion

– mushrooms

– capsicum

– asparagus

– cherry tomato


  1. Preheat pan to medium heat
  2. Stir-fry desired fillings (except for feta) for 2 minutes or until slightly soft and set aside.
  3. In a separate bowl, whisk together eggs, milk, salt and pepper.
  4. Pour eggs into pan and let sit for 1-2 minutes or until the edges are set. Add stir fried toppings (and feta if desired) to half of the omelette.
  5. Carefully fold the omelette in half like an envelope and let cook for a further 1-2 minutes, then enjoy!
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