As women enter their 40s, a holistic approach to health becomes increasingly important, with a focus on nutrition playing a central role. This especially true if you want to lose weight. And when it comes to nutrition, protein is one of the most crucial components of any meal—particularly when it comes to breakfast, which should start your morning off on the right food and set you up for a healthy, fat-blasting day.
To discover a few of the best high-protein, low-calorie choices that can help you lose weight and target a number of other health needs for women over 40, we spoke to Dr. Alex Foxman, MD, FACP, ABOM. He shed light on a few great options to reach all of your health goals; find them all below.
1. Greek Yogurt with Berries and Flaxseeds
In addition to the important role that protein plays in weight loss, Dr. Foxman emphasizes the importance of bone health for women over 40. This is especially important post-menopause, when the risk of osteoporosis increases. Luckily, among its other amazing health benefits, Greek yogurt serves as an excellent source of protein and calcium, supporting bone health. "Adding berries provides antioxidants and fiber, while flaxseeds contribute omega-3 fatty acids, important for heart health," notes Dr. Foxman. This breakfast option offers a delicious and nutrient-packed solution to address critical health concerns—and is also a great low-calorie choice for weight loss.
2. Spinach and Mushroom Omelette
Muscle maintenance is another component of our health that becomes crucial as we age, and protein plays a pivotal role in preserving muscle mass. Dr. Foxman recommends a high-quality protein source like eggs, combined with spinach and mushrooms for added vitamins and minerals. "This combination supports muscle maintenance and provides nutrients like iron and vitamin D, which are often needed more as women age," he advises. A spinach and mushroom omelette becomes a savory way to promote muscle health and weight loss in the morning.
3. Protein Smoothie with Whey Protein, Spinach, and Almond Milk
Just because you're in a rush doesn't mean you have to swap your healthy breakfast for processed options. Instead, Dr. Foxman suggests this quick and convenient option that aids muscle repair and growth on busy mornings. "Whey protein is a complete protein," he explains, emphasizing its benefits for muscle health. Spinach adds iron, and almond milk keeps the calorie count low. This protein smoothie becomes an efficient and nutritious choice, aligning with the dietary needs of women over 40, including those trying to shed some pounds.
4. Cottage Cheese with Pineapple and Chia Seed
Although it's not often appreciated as much as other protein options, cottage cheese stands out as a rich source of protein and calcium, contributing to bone health. Dr. Foxman highlights the sweet and nutritious addition of pineapple, which provides additional nutrients. "Chia seeds are a great source of fiber and omega-3s," he adds. In fact, this superfood is one of the best ingredients for weight loss. All in all, this breakfast option not only addresses health needs, but also offers a seriously tasty flavor profile. We're trying it ASAP!
