Morning Nutrition: 10 Healthy Breakfast Ideas to Boost Energy and Build Muscle - Middle Chicks

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. 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 routine, 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.


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 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!


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 option: 7 Nut and Seed Butters For Your Pantry.


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 Recipesfrom the folks at 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.


Morning Nutrition: 10 Breakfast Ideas to 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!


Morning Nutrition: 10 Breakfast Ideas to Boost Energy and Build Muscle

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 Scrambled Eggs with Veggies if you’d like to give that a try yourself.


When you’re in the mood for baked goods for breakfast, protein pancakes can be the best. I sneak protein into my kids’ pancakes all the time and add a little bit of chocolate syrup or chocolate chips and they are never the wiser. You can also add Cal-EZ’s Calcium + Vitamin D into your pancake mix and kill three birds with one stone—getting them protein and Calcium and Vitamin D. That’s a major score in my book! If you use the right high-protein pancake mix, you can get up to 21 grams of protein per serving of pancakes. Up for it? Here are 20 Best Healthy Protein Pancake Recipes to get you started.


Another sweet, healthy breakfast choice you can try is French Toast. I’ve already professed a love of Kevin Curry and his FitMenCook site, and I discovered my favorite Protein French Toast recipe because I was stalking him, errr, I mean looking for great breakfast solutions.

Seriously, look at those luscious looking sautéed apples and tell me you don’t want to immediately devour this.


Another of Kevin’s FitMenCook recipes that I love is his Dark Chocolate Gluten-Free Protein Waffle recipe featured here at BodyBuilder. Of course, that’s also probably because I love dark chocolate, raspberries, blueberries … and well, everything about this recipe. Once again, this is yet another breakfast solution that not only is a muscle-building solution for you, but is also awesome for your kids. You’ll get a whopping 43 grams of protein, 40 grams of carbohydrates from this bad boy not to mention the satisfaction that comes from eating dark chocolate for breakfast.


Don’t forget about oatmeal when you’re thinking about muscle-building breakfasts. Personally, I loathe oatmeal—it’s a texture thing. But my kids actually love it. And you’re an oatmeal for breakfast lover and if you make it just right, you’ll get the carbs, fats, and protein you need for the day. All it takes to make what my kids have proclaimed their “favorite” Protein Oatmeal (scroll to the bottom of the page on this one) is some quick oats, peanut butter, milk, cinnamon, and whey protein powder.


You can’t go wrong with yet another egg recipe for breakfast when you want lots of protein. The Early Riserbreakfast (another from Kevin Curry and FitMenCook) combines eggs, asparagus, brown rice, and some other yummy veggies create a tasty breakfast that boasts 52 grams of protein. 52 grams of protein—that’s hard to beat!

Hopefully there are some ideas here for healthy breakfast ideas that will make checking the morning nutrition box an easy one, allowing you to boost energy and build muscle. And of course, if you want to make sure you’re getting the Calcium and Vitamin D your body also needs for those strong bones and muscles, make sure to add Cal-EZ into those eggs, protein shakes, or pancakes. Easy as can be. Get it here at 50% off your first order.

This post originally appeared on Cal EZ.