Healthy muscles = healthy aging.
A 2020 study in Frontiers in Nutrition suggests that increasing protein, especially early in the day, may help slow age-related muscle loss.
And a 2021 study in the Journal of Nutrition found that leafy greens like spinach and kale help boost muscle strength.
So bottom line: To help keep muscles healthy, aim to get enough PROTEIN + GREENS in your morning meal. And I’ve got 9 ideas for you…
+ 1 scoop protein powder
+ 1 cup unsweetened plant or dairy milk
+ 1 cup spinach or kale
+ 1 banana
+ 1 tablespoon nut butter
2. Pesto & Greens Scramble (~20g protein)
+ 2 eggs
+ 1/2 cup cooked quinoa
+ 1 cup spinach or kale
+ 1.5 tablespoons pesto
3. Tofu Scramble Taco (~18g protein)
+ 4 ounces firm tofu (mashed w/ turmeric for color)
+ 1 sprouted tortilla
+ 1 cup spinach or kale
+ 1/3 avocado
+ hot sauce
4. Avocado Toast w/ Greens & Eggs (~18g protein)
+ 2 eggs
+ 1 piece sprouted toast
+ 1 cup spinach or kale
+ 1/3 avocado
+ red pepper flakes
5. Cheddar Toast w/ Greens & Eggs (~18g protein)
+ 1 egg
+ 1 slice of cheddar
+ 1 piece sprouted toast
+ 1 cup spinach or kale
+ side of 1/2 cup fruit
6. Lox & Greens Toast (~20g protein)
+ 3 ounces lox
+ 1 piece sprouted toast
+ 1/2 cup sliced cucumber
+ handful of watercress
+ 1/2 avocado (mashed on toast)
7. Kale, Eggs & Parmesan Oats (~22g protein)
+ 2 eggs
+ 1/3 cup rolled oats (cooked with 2/3 cup water)
+ 1 cup kale
+ 3 tablespoons parmesan
8. Green Cottage Cheese Pancakes (~20g protein)
(blend everything & make as you would usual pancakes)
+ 1/2 cup cultured 2% cottage cheese
+ 1/2 cup rolled oats
+ 1 banana
+ 1 cup spinach or kale
9. Protein Oatmeal w/ Green Juice (~24g protein)
+ 1 scoop protein powder
+ 1/2 cup rolled oats (cooked with 1 cup water)
+ 1 tablespoon nut butter
+ low sugar green juice (like THIS)
Elina says
Hi! Thank you for everything!
What protein powder are yoy using?
DJ Blatner, RDN says
Elina! Thanks for the high vibes comment! I appreciate you.
For protein powders I usually use NOW organic pumpkin seed protein, or organic hemp seed protein, or the plant-complex that has pea-hemp-quinoa. I also use the Garden of Life brand sometimes, too. xx
Nancy H says
Thanks! I was going to ask the same question re: protein powder.
Lorraine says
Thank you these cool breakfast recipes. I’m looking forward to trying some of them. I love the info you send. It is so helpful
DJ Blatner, RDN says
Thanks Lorraine! I love the idea of getting more PROTEIN & GREENS into my mornings, too! It’s a powerful combo. I’m going to work soon on some PROTEIN & GREENS lunch/dinner ideas too. xx
Beverly Bonnema-Ream says
How much protein do you recommend for the day? I am 76 years old and 127# and fairly active. Some say as much as 120 grams and I find that hard to do.
DJ Blatner, RDN says
Hey Beverly! Aging experts recommend about .75 grams x your body weight (in pounds). For someone weighing 127, that’s 95 grams/day. BUT…it’s really an average…so somewhere between 70 – 115 grams/day is the goal. Read my post about optimal protein HERE. And protein isn’t the ONLY nutrient we need to eat, so it’s still all about variety of food groups to get optimal nutrition…fruits, veggies, whole grains, etc.
Abbeydove says
I was wondering around how many calories these breakfasts are? Do you have a guideline for breakfast? I know I need protein (but I’m also trying to lose weight).
DJ Blatner, RDN says
These are all calorie-conscious breakfasts, under 400 calories.
Patti says
HI Dawn: stupid question but when making the avocado toast: do I chop the spinach and add into the scrambled egg mixture & then put onto the toasted bread? (or layer pieces of spinach on top of the avocado on the toasted sprouted bread?) I know: dumb question, unless it doesn’t matter and I can do it either way. haha – Have a great day!
DJ Blatner, RDN says
Hey there Patti. Thanks for your question! You can do it either way. When I want scrambled eggs on my avocado toast, I scramble the spinach into the egg. When I want over-medium eggs on my avocado toast, I put raw spinach on there. All depends on how I’m cooking my eggs!