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