18 Heart-Healthy, High-Protein Breakfast Recipes (2024)

FAQs

What is a high protein breakfast for seniors? ›

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

Risetto says that protein intake recommendations should be based on an individual's size, fitness level, age, and goals—but generally speaking, roughly 25 to 40 grams is a good place to start for breakfast.

Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start.

The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.

Research shows starting your day with a big bowl of fiber-rich oatmeal can lower your risk of heart disease, helping to lower your LDL (bad) cholesterol and keep your arteries clear.

Yoghurt, Fruit and Granola

Yoghurt mixed with fruit and granola is a great combination of healthy fats, vitamin C and carbohydrates. Try Greek yoghurt, bananas and nuts with a drizzle of honey, or make yourself a tropical breakfast bowl with vegan coconut yoghurt, pineapple and mango - the choice is yours!

There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

How can I get 30g of protein for breakfast? ›