A healthy diet is the cornerstone of maintaining muscle mass and managing weight, especially as we age and our muscle mass and metabolic health begin to wane. Breakfast, often dubbed the most important meal of the day, sets the tone for your metabolism and energy levels. For those over 40, incorporating high-protein, low-calorie foods into your morning routine can be particularly beneficial. Protein is crucial for muscle building and fat loss because it promotes satiety, supports muscle repair, and helps maintain a healthy metabolism.
Luckily, there are so many great ingredients to add to your breakfast for ample protein intake. To discover a few of the best options, we spoke to Rachel Lowe, MD at Restore Care. Find all of her top, tasty recommendations below, from Greek yogurt to protein pancakes.
1. Greek Yogurt
Greek yogurt is a breakfast powerhouse, offering approximately 10 grams of high-quality protein per 100 grams serving. "It is also abundant in calcium and probiotics which are vital for good gut health," explains Lowe. To enhance its benefits, mix Greek yogurt with fresh fruits like berries, nuts, or seeds to add fiber and healthy fats.
2. Eggs
Eggs are incredibly versatile and a complete source of protein, providing about 6 grams per large egg. "Eggs are very rich in vitamins and minerals such as B vitamins and choline, which are essential for muscle function and metabolism," says Lowe. Whether you prefer them scrambled, boiled, or in a veggie-loaded omelet, eggs are a fantastic way to start your day.
3. Cottage Cheese
Cottage cheese is another dairy product rich in protein, offering about 11 grams per 100 grams. It is low in fat and high in casein protein, which digests slowly, keeping you full longer. Lowe suggests pairing cottage cheese with fruits or whole-grain toast for a balanced meal.
4. Protein Smoothies
For those with busy mornings, protein smoothies are a quick and nutritious option. "Smoothies containing a lot of proteins are the best options for people who want to have a heavy breakfast but do not have much time," Lowe notes. Blend protein powder (whey, casein, or plant-based), banana, spinach, almond milk, and a scoop of nut butter for a high-protein, fiber-rich breakfast.
5. Quinoa Porridge
Quinoa is a complete protein, providing all essential amino acids and about 8 grams of protein per cooked cup. "Quinoa contains considerable amounts of fiber, magnesium, and antioxidants," says Lowe. Cook quinoa in milk or a milk alternative and top with nuts, seeds, and fresh fruit for a nutritious start.
6. Smoked Salmon
Smoked salmon is rich in high-quality protein (about 18 grams per 100 grams) and omega-3 fatty acids, which support cardiovascular health. "Serve smoked salmon on whole grain bread or a bed of greens with poached egg for a breakfast packed with nutrients," suggests Lowe.
7. Chia Seed Pudding
Chia seeds offer about 5 grams of protein per ounce and are an excellent source of omega-3 fats and fiber. "Mix them with almond milk overnight to get chia seed pudding," Lowe recommends. Add nuts and fresh fruits for added nutrients and flavor.
8. Turkey or Chicken Sausage
Turkey or chicken sausages made from lean meat are high in protein and low in fat. "They can be eaten together with scrambled eggs or mixed into a vegetable hash for breakfast," Lowe advises. This combination provides a satisfying, protein-rich meal.
9. Tofu Scramble
For a plant-based option, try a tofu scramble, which provides about 10 grams of protein per half-cup serving. "Stir fry crumbled tofu with vegetables using spices like turmeric and cumin for a tasty, nourishing breakfast," says Lowe.
10. High-Protein Pancakes
High-protein pancakes made with eggs, cottage cheese, and oats are a delicious way to start the day. "You can add Greek yogurt and berries for extra protein," suggests Lowe. These pancakes offer a balanced mix of protein and carbs to keep you energized.
11. Beans
Packed with fiber and plant-based protein, beans offer a dual mechanism for promoting satiety and curbing cravings throughout the day. The slow-digesting nature of beans stabilizes blood sugar levels, preventing energy crashes and subsequent overeating. "Adding 1/2 cup of beans (like black beans or cannellini beans) is a simple way to increase the protein and fiber content of your breakfast! A 1/2 cup of beans provides 8 grams of protein and 9 grams of fiber. Incorporate them into egg scrambles, breakfast burritos, or breakfast bowls," says Alex Evink, MS, RD. Yum!
Bottom line
Ultimately, incorporating these high-protein foods into your breakfast will help build muscle, promote fat loss, and provide a steady supply of energy, keeping you full all morning long. Ensuring a balanced diet with a variety of whole grains, fruits, and vegetables alongside these protein-rich options is key to achieving overall health and wellness, especially as we age.
READ MORE: 4 Simple Morning Exercises Personal Trainers Recommend To Build Muscle And Lose Fat Over 40
