It’s funny to think about how breakfast in America became synonymous with sweet treats like French toast, donuts, cinnamon rolls—and even coffee cake! After living here for a while, it started to feel normal to grab one of these dessert-like pastries at a café in the morning.

But when I realized what those sugary breakfasts were doing to my body, I knew it was time for a change. High-sugar or starchy breakfasts spike blood glucose levels, leading to cravings for sweets throughout the day. Maybe that’s why they say breakfast is the most important meal of the day!

As women age, maintaining muscle mass and managing weight becomes more challenging, especially for women over 35. Starting your day with a high-protein breakfast can be a game changer in your weight loss journey, improving muscle growth, maintaining blood sugar levels, and reducing cravings. Eating enough protein, especially in the morning, helps to regulate your blood sugar, which can prevent energy crashes and overeating later in the day. One person who popularized this approach is the "Glucose Goddess," a TikTok star who emphasizes the importance of balancing blood sugar for weight management and overall health. By kicking off your day with a protein-packed breakfast, you set the stage for stable energy levels and better appetite control throughout the day.

Why High Protein in the Morning?

Protein is essential for muscle repair and growth, especially as we age. Studies have shown that protein can help boost feelings of fullness, maintain lean muscle mass, and stabilize blood sugar levels, which is crucial for weight loss.

Glucose Goddess* suggests starting your day with a meal prioritizing protein to avoid a blood sugar spike. Blood sugar spikes can increase hunger and cravings later in the day. Women over 35 may benefit from focusing on a high-protein breakfast because it supports muscle retention, increases metabolic rate, and stabilizes hunger hormones.

Here are a few comparisons of common breakfasts with and without protein to understand the impact:

• Cereal and milk (low protein): A bowl of sugary cereal might taste good, but it quickly spikes your blood sugar, leaving you hungry an hour later.

• Greek yogurt with chia seeds (high protein): Packed with protein and healthy fats, this combo keeps you satisfied for hours.

So, how should we approach our breakfast choices?

A high-protein breakfast is key to maintaining stable blood sugar, curbing cravings, and fueling your body for the day ahead—especially for women over 35. Using the principles from Glucose Goddess, here’s a simple chart to help you create balanced, protein-packed breakfasts. Mix and match these components to build your ideal meal.

Example High-Protein Breakfast Ideas

1. Greek Yogurt Parfait

   • Protein: Greek Yogurt
   • Healthy Fats: Almond Butter, Chia Seeds
   • Fiber: Fresh Berries
   • Flavor: Cinnamon and a drizzle of Maple Syrup

2. Scrambled Eggs with Veggies

   • Protein: Eggs + Egg Whites
   • Healthy Fats: Olive Oil
   • Fiber: Leafy Greens, Black Beans
   • Flavor: Salsa and Hot Sauce

3. Protein Smoothie

   • Protein: Plant-Based or Whey Protein Powder
   • Healthy Fats: Peanut Butter
   • Fiber: Oats and Chia Seeds
   • Flavor: Vanilla and Cinnamon

By following this chart and balancing protein, healthy fats, and fiber-rich carbs, you’ll create a high-protein breakfast that not only satisfies your hunger but also supports stable blood sugar, muscle retention, and weight management!

What other hacks to make my blood sugar level stable?

1. Eat Food in the Right Order:

   The right order to eat our food in to minimize a meal’s glucose spike is:

   1) Fiber, 2) Protein and fats, 3) Starches and sugars.

2. Verggie Starters: 

   Veggie sta!ers reduce the glucose spike of the meal that follows them. The objective is for the veggie starter to make up about 30% of the meal.

3. Stop Counting Calories:

   Counting calories doesn’t necessarily improve health outcomes. And not all calories are equal: calories derived from fructose are more detrimental than those from glucose.

4. Savoury breakfast:

   A savoury breakfast is composed of protein (the centerpiece), fat, "ber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).

5. Have any type of sugar, they’re all the same:

   All sugar is made of glucose and fructose. They all have the same impact on our body, so have the one you prefer.

6. Pick dessert over a sweet snack:

   If we want to eat something sweet, it’s better for our glucose to have it as desse! after a meal than as a snack between meals.

7. Vinegar:

   Vinegar can be taken as 1 tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%.

8. After you eat, move:

   After your meals, when you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, tidying your house, doing calf raises, etc.

9. If you have to snack, go savoury:

   Sweet snacks give us pleasure, savoury snacks give us energy. Savoury snacks include proteins, healthy fats, and fiber

10. Put “clothes” on your carbs:

    Putting “clothes” on our carbs means adding protein, fat, or "ber to starches and sugars. This reduces the speed of glucose absorption in our body.

Start your day strong and watch how your energy, muscle tone, and overall health improve—one high-protein breakfast at a time, along with these glucose hacks!

How Much Protein Do You Need?

Starting your day with at least 30 grams of protein is a smart way to fuel up and set yourself up for success. You can easily hit this goal with a mix of animal and plant-based sources. But how much protein is really enough for women over 35?

Experts suggest aiming for 1.0-1.2 grams of protein per kilogram of body weight each day to help maintain muscle mass and support healthy aging. If you're focused on weight loss, you might want to bump that number up a bit. For example, a 150-pound woman would need about 68-82 grams of protein daily, with roughly 30 grams coming from breakfast.

If you’re active, especially if you’re into strength training or endurance activities, your protein needs go up even more. In that case, the recommended range is 1.2-2.0 grams per kilogram of body weight (or 0.54-0.91 grams per pound). Getting enough protein based on how much you move helps with muscle repair, growth, and overall performance.

Ready to dive into some more easy, delicious breakfast ideas with around 30 grams of protein? Here are some ideas:

1. Greek Yogurt Parfait with Chia Seeds, Hemp Seeds, and Berries

Greek yogurt is a high-quality protein source packed with probiotics, which are great for gut health. Add chia seeds and hemp seeds for extra fiber, protein, and healthy fats.

• Protein content: Greek yogurt (1 cup) = 20g protein, chia seeds (2 tbsp) = 4g protein, hemp seeds (2 tbsp) = 6g protein.
• Total protein: 30g

This nutritious breakfast keeps you full for hours, and the added fresh fruit provides a good dose of antioxidants and fiber. It’s also an easy way to add whole grains into your day by sprinkling in some oats.

2. Cottage Cheese with Peanut Butter and Sunflower Seeds

Cottage cheese is an underrated protein-rich food that provides both casein and whey proteins, helping with muscle growth and satiety. Adding peanut butter and sunflower seeds enhances the taste and boosts healthy fats and fiber.

• Protein content: Cottage cheese (1 cup) = 28g protein, peanut butter (1 tbsp) = 4g protein, sunflower seeds (1 tbsp) = 2g protein.
• Total protein: 34g

This delicious way of getting your morning protein is quick, and you can mix it with fruit or spread it on a Dave’s Killer Bread Organic Bagel for an extra treat.

3. Protein-Packed Overnight Oats with Milk and Protein Powder

Overnight oats are perfect for meal prep and can be customized to suit your taste buds. For an extra boost, add a scoop of vanilla protein powder and mix with almond milk.

• Protein content: Protein powder (1 scoop) = 20g protein, almond milk or any milk (1 cup) = 1g protein, oats (1/2 cup) = 5g protein, chia seeds (1 tbsp) = 2g protein.
• Total protein: 28g

You can top this with fresh fruit or nuts like almonds or walnuts for a high-protein meal that’s ready when you wake up.

4. Egg White Scramble with Turkey Sausage and Cheddar Cheese

Egg whites are a low-fat, high-protein option, and pairing them with turkey sausage and cheddar cheese adds even more protein. Cheddar cheese not only boosts the flavor but also provides calcium and fats to keep you satiated.

• Protein content: Egg whites (1/2 cup) = 13g protein, turkey sausage (2 links) = 12g protein, cheddar cheese (1 oz) = 7g protein.
• Total protein: 32g

This high-protein breakfast idea is a great way to enjoy a savory, filling meal. Plus, it’s easy to customize by adding veggies like spinach or bell peppers.

5. Protein Pancakes with Almond Butter and Maple Syrup

If you’re craving something sweet, try making protein pancakes using a scoop of protein powder, eggs, and oats. These pancakes are a delicious way to get extra protein in your diet without feeling guilty.

• Protein content: Protein powder (1 scoop) = 20g protein, egg whites (2) = 6g protein, almond butter (1 tbsp) = 4g protein.
• Total protein: 30g

Top with a bit of maple syrup for sweetness and add some fresh fruit like berries or bananas to increase the fiber content.

6. Breakfast Tacos with Black Beans, Scrambled Eggs, and Avocado

Tacos for breakfast? Absolutely! These high-protein breakfast recipes are perfect for adding variety to your morning. Use black beans and scrambled eggs for a protein boost.

• Protein content: Black beans (1/2 cup) = 7g protein, eggs (2 large) = 12g protein, cheddar cheese (1 oz) = 7g protein, whole grain tortilla = 5g protein.
• Total protein: 31g

Add avocado and salsa for extra flavor, and you’ve got a complete breakfast packed with protein, healthy fats, and fiber.

7. Protein Smoothie with Plant-Based Protein Powder, Almond Milk, and Leafy Greens

For a lighter option, smoothies can pack a lot of protein while being easy to digest. Use a plant-based protein powder with almond milk, spinach, and a scoop of collagen powders for a boost in skin and joint health.

• Protein content: Protein powder (1 scoop) = 20g protein, almond milk (1 cup) = 1g protein, collagen powder (1 scoop) = 10g protein.
• Total protein: 31g

Blend with fresh fruit, chia seeds, or hemp seeds to enhance the nutrient density.

8. Huevos Rancheros with Black Beans, Eggs, and Salsa

Huevos rancheros is a Mexican-inspired dish that is perfect for a protein-filled breakfast. You can use black beans as a base and top with scrambled eggs for an additional boost.

• Protein content: Black beans (1/2 cup) = 7g protein, eggs (2 large) = 12g protein, cheddar cheese (1 oz) = 7g protein.
• Total protein: 26g

This protein-rich breakfast will keep you full for hours, and it’s a delicious way to start your day on a flavorful note.

9. Sweet Potatoes with Eggs and Turkey Sausage

Sweet potatoes are rich in grams of fiber and healthy carbohydrates, perfect for pairing with eggs and turkey sausage.

• Protein content: Turkey sausage (2 links) = 12g protein, eggs (2) = 12g protein.
• Total protein: 24g

This combo is filling and balanced, offering protein, fiber, and a wide range of nutrients to start your day.

​So.. in another words..

Incorporating high-protein breakfast ideas into your daily routine is one of the best ways to support weight loss, muscle retention, and overall health as you age. For women over 35, this becomes even more important since we naturally start to lose muscle mass—a process called sarcopenia. Without enough protein, this muscle loss can make it harder to stay strong, maintain a healthy metabolism, and reach your fitness goals. But with protein-packed breakfasts like overnight oats or savory breakfast tacos, you can take control and fuel your body for success.

By choosing protein-rich foods like Greek yogurt, cottage cheese, egg whites, and black beans, you'll easily hit your target of 30 grams of protein per meal and set yourself up for a day of stable energy and fewer cravings.

For women over 35, a high-protein diet can help you feel and look your best as you age. Whether your dream is to stay active, build lean muscle, or feel energized throughout the day, a protein-rich breakfast is the perfect way to start. It’s a powerful tool for weight loss, muscle preservation, and long-term health.

Whether you’re meal prepping or whipping up something quick in the morning, making protein a priority will keep you feeling full and satisfied. Plus, it helps stabilize blood sugar, reducing those mid-morning crashes and sweet cravings. So, whether it’s a protein smoothie, scrambled eggs with turkey sausage, or a bowl of protein-packed oats, you’ll be fueling your body to thrive. Start your day strong, and watch how your energy, muscle tone, and overall health improve—one high-protein breakfast at a time!