How Middle-Age Women Can Add Protein to Their Breakfast

A women’s protein needs increase with age, and as middle-aged women, it’s essential to reach our daily requirements to help us maintain a healthy muscle mass. Experts recommend women over 50 take in 1.0 to 1.2 grams of protein per kilogram. For a woman weighing 140 lbs., this would equal at least 63 grams of protein a day. The more active you are, the more daily protein you need. Women in midlife can easily meet their daily protein requirements with a bit of planning and by taking the opportunity to add protein-rich foods to every meal. Depending on what you typically enjoy eating each morning, below are five ways to increase the protein grams on your breakfast plate, bowl, or glass! 

1. For those scrambled, over easy, or soft-boiled egg lovers out there, you are off to an excellent start. Eggs themselves are high in protein, and if you add a side of turkey, bacon, or sausage, you are more than doubling your protein grams. Another option is to chop up a half cup of broccoli and a quarter cup of cheese and make an omelet. 

2. Smoothies are an easy way to begin our days rich in protein. I’m a big fan of protein powders, and depending on whether or not you are plant-based, you can choose from many options. First and foremost, look for a clean powder without unnecessary additives. I have a few favorites but am currently using  the brainMd OMNI protein powder by Daniel Amen, MD. A heaping scoop offers 22 grams of protein, and along with tossing in fruits or protein-rich greens, I always add a serving of hemp heart seeds giving me an extra 10 grams of protein. Other options include flax seed powder or a scoop of your favorite nut butter. 

3. I like to call this next one my comfort food breakfast. I limit my grains but will sometimes crave a bowl of nutrient-rich organic oats for breakfast. Oatmeal is higher in protein than some grains. Stir in a tablespoon of vanilla protein and chia seed powder, and top with a handful of nuts to boost your protein intake. In addition, I will complete my oats with a fiber-rich berry and will often melt a teaspoon of ghee on the top for a little added flavor and fat. If you want to increase those protein grams, consider using quinoa or amaranth instead of oatmeal, almost doubling your protein intake.

4. For the most part, I am dairy-free, but I do occasionally have a greek yogurt parfait for breakfast. A cup of Greek yogurt alone offers you 18 grams of protein, and in addition to fruit, I like to stir in a tablespoon of nut butter, a ¼ cup of grain-free granola, or a favorite nut, like cashew or almond. Top it with a drizzle of maple syrup or honey, and you are starting with a protein-rich breakfast. 

5. For those young at heart who always enjoy a bowl of cereal, please raise your hand! I feel that cereal vibe, and I am pleased to report that I recently found a low sugar, high protein, high fiber product that brings with it the flashback of sitting in front of the tv on a Saturday morning feel. Yes, let me introduce you to, Three Wishes protein cereal. With 8 grams of protein per serving, I highly recommend this grain-free, nutrient-rich, plant-based cereal. It’s available in four different flavors, but I’m going to shout out the chocolate here. Yes, I will go as far as comparing this to my childhood favorite, Cocoa Pebbles. It’s that when you’ve eaten the cereal and all that is left is the chocolate milk, kind of good. Just add a cup of milk or your favorite dairy-free option and a side of protein-rich guava and kiwi to add a bit more protein to the start of your day. 

6. Writing this blog in 2022, I feel like it wouldn’t be complete without adding avocado toast. The first option would be to top a nutrient-rich sprouted whole-grain bread with avocado and turkey sausage. A second plant-based option would be to replace the sausage with roasted chickpeas, bean sprouts, and a microgreen—top with salt, pepper, and a drizzle of olive oil for a delicious high-protein breakfast option.