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Morning Nutrition: 10 Breakfast Ideas to Boost Energy and Build Muscle
by Shelly Kramer
Starting the day with a good breakfast is important, no matter what your age. And if you’re like me, a woman at middle age working to keep my energy levels high, my bones strong, and focused on building muscle, eating the right things at the right times matters, so finding great breakfast ideas matters. That means morning nutrition is top of mind, as is getting enough protein, along with some carbs and fat to provide balance for my diet, along with fueling my body with the right supplements necessary to make sure my “stuff” is operating as it should be.
Speaking of getting older—I don’t know about you, but I’m not ready to sink into middle age—I’m busting through that business focused on staying as strong, fit, and healthy as humanly possible. Looking good, feeling good, being strong, staying healthy—those are all things that matter a lot to me—perhaps they do to you as well. If so, and if you’re bored with your current breakfast ideas, here’s a nod to the importance of morning nutrition and 10 breakfast ideas that I make on the regular to help boost energy and build muscle.
Greek yogurt is at the top of my nutritionist’s list for a protein solution for just about any meal, including breakfast. I’m a Fage fan, but there are a ton of great brands out there, one suited for just about any taste bud. I like mine with a few blackberries, raspberries, and blueberries on top and probably eat this on average three mornings a week. Sometimes I switch it up and have something else for breakfast and Greek yogurt for lunch. Either way, it’s the best. And since I started working with the team at Cal-EZ, I’ve started mixing the powder into my yogurt—easier for me than putting it in liquid because I don’t drink as much as I eat!
One of my 11-year-olds is a whiz in the kitchen, actually, they both are, but one of them loves cooking breakfast. One of her specialties is scrambled eggs. When she makes them for me, she leaves them plain. When she makes them for her dad, she throws in veggies like onions, peppers, tomatoes, and even mushrooms. Here’s a recipe from Genius Kitchen for some pretty awesome sounding //www.geniuskitchen.com/recipe/scrambled-eggs-with-vegetables-329249" target="_blank" rel="noopener noreferrer">Scrambled Eggs with Veggies if you’d like to give that a try yourself.
Rancher’s Omelet
Eggs are a great source of protein, amino acids, and omega-3s. This means they’ll give you energy and if you’re a morning workout devotee, they’ll also help your muscles recover. You can eat eggs any way you want, but I’m a fan of this //www.muscleandfitness.com/nutrition/healthy-recipes/7-power-breakfasts-power-your-workout" target="_blank" rel="noopener noreferrer">Rancher’s Omelet from the folks at Muscle & Fitness (and if you have to scroll through all the recipes in that screen, I apologize—it is a ploy that publishers use to keep people on their websites longer and it is VERY annoying. If the omelet wasn’t really good, I wouldn’t include it). This is a super high protein meal option and perfect if you’re looking to add lean muscle without added body fat. Featuring eggs, turkey sausage, cheese, and vegetables, it all adds up to a whopping 63 grams of protein!Nut and Seed Butter on Toast
You’ve probably had peanut butter on toast, but have you heard of nut and seed butter? If not, it is AWESOME! I’m a fan of Farm to People, an online farmers’ market featuring, well, farms and people who make stuff and who sell it to other people, like me, who like buying from farms. And people. Got it? Their Squirrely Tail Creamy Crunchy Nut & Seed Butter made by Blind Spot Nutbutters is delicious. Featuring a blend of sunflower seeds, flax, pumpkin seeds, almonds, and walnuts, with a tiny amount of added sugar can make any breakfast infinitely more interesting. The team at Serious Eats also has a nice overview on a variety of different nut butters that you might want to check out once you get hooked on this as a healthy breakfast ideas option: //www.seriouseats.com/2014/06/almond-cashew-pistachio-soy-sunflower-seed-and-nut-butters-for-your-pantry.html" target="_blank" rel="noopener noreferrer">7 Nut and Seed Butters For Your Pantry.Protein Shake
If you workout a lot, you’re probably no stranger to protein shakes. I’ve also been known to try and cajole my children into drinking protein shakes in the morning before school. I’m not always successful, but I prevail enough to make it worth my while to keep trying. Whether you already like protein shakes and want to shake it up (see what I did there?), or are just getting started on the protein shake train, this list of 48 Delicious Protein Shake Recipes from the folks at BodyBuilding.com should be on your list—I’ve gotten some great ideas from this resource. Whether you use these recipes or create your own, know that if you add some flavorless, tasteless Cal-EZ in there you’ll also be ensuring you or your progeny, or both, are getting the Calcium and Vitamin D you need for strong bones and muscles.Greek Yogurt and Berries

Scrambled Eggs with Vegetables
