– Greek Yogurt Parfait – Greek yogurt is packed with protein and probiotics. Layer it with fruits, nuts, and seeds for added fiber and healthy fats, which contribute to improved digestion and muscle health. –
Egg and Avocado Toast – Eggs are an excellent source of high-quality protein, and avocado provides healthy fats and antioxidants. This combination helps maintain muscle mass and supports heart health.
Chia Seed Pudding with Almond Butter – Chia seeds are rich in protein, omega-3s, and fiber. Add almond butter for an extra protein boost, creating a delicious and nutrient-dense breakfast to help with muscle repair and skin elasticity.
Cottage Cheese and Fruit Bowl – Cottage cheese is a great source of casein protein, which digests slowly and helps keep you full longer. Pair it with fresh fruit for added vitamins and minerals that support overall health.
Smoothie with Protein Powder – A smoothie made with plant-based or whey protein powder, along with spinach, berries, and a healthy fat source like almond butter, is a quick and customizable option for fueling your day while promoting muscle preservation.
Quinoa Breakfast Bowl – Quinoa is a complete protein that contains all nine essential amino acids. Top it with nuts, seeds, and a drizzle of honey for a satisfying, nutrient-packed breakfast that supports energy and longevity.
Tofu Scramble with Veggies – Tofu is a high-protein, plant-based option that's rich in iron and calcium. Scramble it with veggies like spinach, bell peppers, and mushrooms for a savory breakfast that supports both bone and muscle health.