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Three high-protein breakfasts in under five minutes
Breakfast is where most men over fifty lose the most protein. These three take under five minutes and get you most of the way to the thirty grams a meal worth aiming for.
Why breakfast
Toast and coffee carries about five grams of protein. Each meal now has to clear a higher bar to build muscle than it did at thirty, and breakfast is the one most men leave nearly empty. The full argument, and the daily number.
1. Greek yoghurt bowl
A large bowl of plain Greek yoghurt, about 250 grams, with a handful of berries and a few nuts. Around twenty-five grams of protein, and no cooking at all.
2. Eggs and spinach
Three eggs scrambled with a handful of spinach, about eighteen grams of protein. Add a slice of cheese or a glass of milk and you are past twenty-five. Four minutes in a pan.
3. Cottage cheese and fruit
A cup of cottage cheese with sliced fruit on top. Around twenty-five grams of protein and no cooking. It travels well in a container if breakfast happens at your desk.
The shortcut
Stir a scoop of unflavoured whey into the yoghurt or into your oats and any of these goes past thirty-five grams. It does not change the taste much, and it is the simplest upgrade there is.
