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6 High-Protein Breakfasts for Healthy Aging

High-protein shake at breakfast

White flour pancakes aren’t exactly the best food you can eat in the morning for energy and nutrients. In fact, it’s more likely to leave you feeling overfed and nauseous. But if that’s become your normal breakfast and your first meal leaves you feeling sick, it might be time to switch things up so you can make sure you’re eating the right food. After all, breakfast is a key part of the morning and can lead to an amazing day ahead. So, why go high-protein?

Benefits of High-Protein Breakfasts

It’s simple, really. A high-protein breakfast gives you the energy requirements for the day. And this is important because without a good supply of proteins you wouldn’t be very productive. Check out the big selection of the best high-protein breakfasts below.

1) Chia & Hemp Seed

Chia seeds are an excellent source of fiber and protein. As a matter of fact, a single ounce of chia seeds gives you about 11 grams of fiber per serving, and if that’s not enough, chia seeds also contain viscous fiber – which is why it absorbs more water and keeps your digestive tract working perfectly. Chia seeds also contain antioxidant properties, so in addition to curbing your appetite, they also keep you disease-free by removing free radicals.

Combine chia seeds with hemp seeds to get all the nutrients you need to keep both body and mind in top condition. The cannabinoids in hemp also speed up a sluggish metabolism and improve cognitive function – learn more about this at

2) Banana-hemp Pancakes

Ever need a good supply of heart-healthy oats? Banana-hemp pancakes provide you with all the soluble fiber you need, and they’re loaded with potassium and a bunch of other electrolytes. Here’s how to make banana-hemp pancakes:

  • Start by blending rolled oats in a blender
  • Add hemp hearts, baking powder, eggs, salt, bananas, yogurt, olive oil, maple syrup, and vanilla extract into the blender for a couple of minutes
  • Grease a frying pan and start churning out those pancakes

3) Greek Yogurt

Greek Yogurt is made by straining liquids from milk curds, and the end-product is a rich, creamy protein that you should add to your breakfast. Protein reduces hunger pangs and has been shown to have more of a thermic effect than carbs or fat.

Thermic effect means your metabolic rate after a meal. Dairy products may also be useful when trying to lose weight because they cause the body to release hormones such as GLP-1 (and in the process, they make you feel fuller for longer.

If you’re a vegetarian, here are some creative ways to get enough protein.

4) Protein Shake

A protein shake is a quick way to get some protein into you and there are several types of protein powered to choose from. Your options include:

  • Pea protein
  • Egg
  • Whey
  • Soy

There are pre-made versions, such as Herbalife shakes, that make it easy to have this breakfast. Or, create your own recipes, based on recipes online.

Keep in mind that whey protein is absorbed much more quickly than other types of protein. However, whatever type of protein you choose, a high-protein shake or a smoothie is always a good way to power up on calories before work or after a morning weight session.

5) Flaxseeds

Flaxseeds will get you full for half a day after eating. And that’s because they contain a high amount of viscous fiber, which keeps your digestive system working for a while, and reduces the feeling of hunger.

In addition to keeping you full, flaxseeds keep your blood sugar levels normal and may be instrumental in managing insulin sensitivity. Consider adding some flaxseeds to your Greek yogurt or a smoothie to boost your fiber intake.

6) Cottage Cheese

Lastly, here’s a high-protein breakfast that will boost your metabolism and leave you full for a while so you don’t have to snack all afternoon. As if that’s not enough, cottage cheese also has a healthy amount of linoleic acid, which is essential to weight loss.

Just one cup of cottage cheese will give you about 25 grams of pure protein. Throw in some berries or chopped nuts for more nutrition and to make it even more delicious.

About Today’s Writer

As a nature/natural-living enthusiast and passionate researcher with ten years in the cannabis industry, Kelsi enjoys playing her part to educate the world on the benefits of alternative health and medication options

13 thoughts on “6 High-Protein Breakfasts for Healthy Aging”

    1. Whey protein won’t work for a vegan lifestyle as it comes from milk. But there actually vegan protein powders available in stores and online. They might say “plant based” on them rather than outright saying vegan. Any quality health store will be able to help you I’m sure.

  1. I would suggest that a good breakfast is simply a bowl of porridge with a handful of blueberries sprinkled on the top – I’m not necessarily suggesting this is as “high protein” as some of the above options, but I feel that is a recognised healthy, high fibre option, with the blueberries adding one of your 5+ a day as well as being rich in antioxidants.

    The only one I do out of the list above is greek yoghurt, it is easy now to buy high protein greek yoghurt which has little or no sugar. I’d suggest that chia, hemp, and flax seeds are all VERY expensive and some people’s budgets would struggle with this; flaxseeds are also known to cause digestive upsets and/or IBS with some people (e.g. my dad).

    It is true to say that “white flour pancakes” (or white flour anything) is bad news… but there is a simple solution to this – EAT WHOLEMEAL!!! It’s really not rocket science, brown bread is not a new invention, and at least in the UK it is possible to get some lovely granary loaves which are simply delicious.

  2. Kelsi’s advise is very valid. Yet, I wish she was 70, and looked as healthy as she does now.
    It’s a bit…. almost wishful, taking aging advice from a young person.

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