10 Quick Recipes to Support Bone Health After 50

Bone health often becomes a top priority after 50. As estrogen levels decline during and after menopause, women face a higher risk of bone density loss, which can lead to osteoporosis. While calcium supplements and vitamin D drops help, the most powerful way to nourish your bones is still through food.

The recipes below are rich in bone-supporting nutrients like calcium, vitamin D, magnesium, vitamin K, and protein. Best of all, they’re quick, wholesome, and designed for women who want healthy meals without spending hours in the kitchen.

1. Baked Salmon with Collard Greens and Sweet Potato

Ingredients

• 2 salmon fillets (about 6 oz each)

• 2 cups collard greens, chopped

• 1 large sweet potato, sliced

• 1 tbsp olive oil

• Salt and pepper to taste

• 1 lemon, cut into wedges

  
  

Preparation

Preheat oven to 400°F (200°C). Arrange salmon fillets on a baking tray lined with parchment paper. Drizzle with olive oil, salt, and pepper. On a separate tray, toss sweet potato slices with half the olive oil, salt, and pepper. Roast both trays in oven for 15–20 minutes until salmon is cooked and sweet potato is tender. Meanwhile, sauté collard greens in 1 tbsp olive oil over medium heat for about 5–7 minutes until wilted.Serve salmon with sweet potato and collard greens, garnish with lemon wedges.

Nutritional Highlights

High in vitamin D and omega-3 from salmon, calcium and magnesium from collards, potassium from sweet potato.

2. Halloumi Pasta with Olives and Courgette

Ingredients

• 200g whole wheat pasta

• 1 courgette, sliced

• 100g halloumi cheese, cubed

• ½ cup green olives, halved

• 1 cup cherry tomatoes, halved

• 2 tbsp olive oil

• Fresh basil leaves

• Salt and pepper

  
  

Preparation

Cook pasta according to package instructions until al dente. Drain and set aside.Heat olive oil in a pan over medium heat. Fry halloumi cubes until golden on all sides, then remove.In the same pan, sauté courgette and cherry tomatoes for 3–4 minutes until tender. Add olives, cooked pasta, and halloumi back to the pan and gently toss to combine. Season with salt and pepper.Garnish with fresh basil leaves before serving.

Nutritional Highlights

Rich in calcium and protein from halloumi, antioxidants from tomatoes and olives.

3. Tandoori Trout

Ingredients

• 2 trout fillets

• 2 tbsp Greek yogurt

• 1 tsp tandoori spice

• 1 garlic clove, minced

• Juice of half a lemon

• Fresh coriander for garnish

  
  

Preparation

Mix Greek yogurt, tandoori spice, garlic, and lemon juice in a bowl. Coat trout fillets with the mixture and marinate for 20 minutes.Preheat oven to 400°F (200°C). Place fillets on baking tray and bake for 15–20 minutes until cooked through. Garnish with fresh coriander and serve.

Nutritional Highlights

Provides vitamin D, calcium, and protein to support bone health.

4. Chickpea, Coconut & Broccoli Stew

Ingredients

• 1 tbsp olive oil

• 1 onion, diced

• 1” ginger piece, grated

• 2 garlic cloves, minced

• 2 cups broccoli florets

• 1 can (400ml) chickpeas, drained

• 1 cup coconut milk

• Salt, pepper, and lime juice to taste

  
  

Preparation

Heat olive oil in a large pan. Sauté onion, ginger, and garlic until fragrant and translucent. Add broccoli and chickpeas, stir to combine. Pour in coconut milk, bring to a simmer, and cook gently for 10 minutes. Season with salt, pepper, and finish with lime juice.

Nutritional Highlights High in magnesium, calcium, and protein from chickpeas and broccoli.

5. Roasted Pork Loin with Brussels Sprouts and Bok Choy

Ingredients

• 2 pork loin steaks (6 oz each)

• 1 cup Brussels sprouts, halved

• 1 cup bok choy, chopped

• 2 tbsp olive oil

• Salt and pepper

  
  

Preparation

Preheat oven to 400°F (200°C). Toss Brussels sprouts in 1 tbsp olive oil, salt, and pepper, roast on a baking sheet for 20 minutes. Heat remaining olive oil in a skillet over medium heat, cook pork for 4 minutes each side or until cooked through. Steam bok choy for 5 minutes until tender.Serve pork with roasted Brussels sprouts and steamed bok choy.

Nutritional Highlights

Good source of vitamin K, vitamin C, protein, and calcium.

6. Zucchini Ricotta Rolls

Ingredients

• 1 tub (475 g) ricotta cheese

• ½ cup dry Italian seasoned breadcrumbs

• 2 large eggs

• ¼ cup chopped fresh parsley and basil

• 2 cloves garlic, minced

• ¼ tsp salt and pepper each

• 1 cup tomato basil pasta sauce

• 3 medium zucchinis, thinly sliced lengthwise

• ¼ cup grated Parmesan cheese

  
  

Preparation

Preheat oven to 375°F (190°C). Mix ricotta, breadcrumbs, eggs, herbs, garlic, salt, and pepper in a bowl.Spread sauce over greased baking dish. Spread about 2 tbsp ricotta mixture on each zucchini slice. Roll up and place in baking dish.Sprinkle Parmesan cheese over rolls. Bake uncovered 45 minutes until zucchini is tender and top is golden.

Nutritional Highlights

Rich in calcium, protein, vitamin A, C, K, and magnesium.

7. Lentil and Vegetable Stew

Ingredients

• 1 tbsp olive oil

• 1 onion, chopped

• 2 carrots, diced

• 2 celery sticks, diced

• 1 can lentils, drained

• 1 can diced tomatoes

• 2 cups vegetable stock

• 1 tsp thyme

• Salt and pepper to taste

  
  

Preparation

Heat olive oil in a pot; sauté onion, carrot, and celery until softened. Add lentils, diced tomatoes, stock, and thyme. Bring to boil, then simmer for 30 minutes. Season to taste and serve.

Nutritional Highlights

Lentils provide protein, fiber, magnesium, and calcium.

8. Grilled Chicken with Quinoa Salad

Ingredients

• 2 chicken breasts

• 1 cup cooked quinoa

• 1 cucumber, diced

• 1 tomato, diced

• ¼ cup chopped parsley

• 2 tbsp olive oil

• Juice of 1 lemon

• Salt and pepper to taste

  
  

Preparation

Season chicken breasts with salt and pepper, grill for 6–7 minutes each side until cooked. Mix quinoa, cucumber, tomato, parsley, olive oil, and lemon juice in a bowl. Serve chicken on the side of quinoa salad.

Nutritional Highlights

Balanced protein and magnesium-rich quinoa supports bone strength.

9. Baked Cod with Spinach and Chickpeas

Ingredients

• 2 cod fillets

• 2 cups fresh spinach

• 1 can chickpeas, drained

• 1 garlic clove, minced

• 1 tbsp olive oil

• Salt and pepper

  
  

Preparation

Preheat oven to 375°F (190°C). Place cod fillets in a baking dish, drizzle with olive oil, salt, and pepper. Bake 20 minutes.Sauté garlic in olive oil, add spinach and chickpeas, cook until spinach wilts.Serve cod with spinach and chickpea sauté.

Nutritional Highlights

Cod provides vitamin D and protein; spinach and chickpeas provide calcium and magnesium.

10. Sweet Potato and Black Bean Tacos

Ingredients

• 2 medium sweet potatoes, diced

• 1 can black beans, drained

• 1 tbsp olive oil

• 1 tsp cumin

• 1 tsp smoked paprika

• Corn tortillas

• Fresh cilantro, lime wedges, and Greek yogurt for topping

  
  

Preparation

Preheat oven to 425°F (220°C). Toss sweet potato with olive oil, cumin, and paprika; roast 20 minutes.Warm black beans in a saucepan. Fill corn tortillas with sweet potato and black beans. Top with cilantro, lime juice, and a dollop of Greek yogurt.

Nutritional Highlights

Sweet potatoes provide potassium and vitamin A; black beans offer protein and magnesium.

Strong bones aren’t built in a single day, but every meal is a chance to nourish them. By focusing on foods rich in calcium, vitamin D, magnesium, vitamin K, and protein, you’re giving your body what it needs to stay active, resilient, and confident after 50.

Try adding these recipes to your weekly routine and notice how much better you'll feel knowing you’re caring for your body from the inside out!