Mix a handful of almonds, walnuts, or pecans into a bowl of high-protein Greek yogurt. Add honey and cinnamon for taste and wellness.
Eggs provide brain-healthy protein and choline. Add spinach and mushrooms for fiber and antioxidants, and simmer in a little olive oil for heart health.
Cook steel-cut oats, which have a lower glycemic index than instant, to control blood sugar. Add antioxidant-rich fresh berries and a teaspoon of flaxseeds for omega-3s.
Mix a scoop of whey protein, spinach, banana, and almond milk. Ground flaxseed adds fiber and omega-3s. This smoothie makes a great on-the-go breakfast.
Smash ripe avocado on whole-grain bread and add two poached eggs. Healthy avocado fats and egg protein provide a balanced dinner.
Low-fat cottage cheese and diced pineapple provide a protein-rich breakfast with bromelain, which aids digestion.
Prepare Turkey Bacon and Sweet Potato Hash by sautéing diced sweet potatoes and onions in a pan, then crisping turkey bacon. This breakfast has protein, fiber, and healthy carbs.
On rye toast, spread low-fat cream cheese and top with smoked salmon. Omega-3 fatty acids in this meal are crucial for heart health, especially in men over 50.
After softening quinoa in almond milk, add chopped nuts, cinnamon, and maple syrup. Quinoa is a full protein and fantastic grain substitute.
Drink green or herbal tea with a whole grain muffin with nuts and fruits. This lighter breakfast has enough protein and fiber.