5 High-Protein Egg Breakfast Ideas with Macros!

5 High-Protein Egg Breakfasts for Women Over 35 🥚💪

As women age, maintaining muscle mass and supporting overall health becomes even more important. One of the best ways to achieve this is by including high-protein meals in your diet. Eggs, packed with high-quality protein, are an excellent choice to start your day. Whether you're a busy mum, an entrepreneur, or simply looking for a nutritious breakfast, these egg-based recipes are easy to prepare, delicious, and provide the protein your body needs.

Here are five high-protein egg breakfasts for women over 35, complete with their macros:

1. Veggie-Packed Scrambled Eggs 🥄🌱

Scrambled eggs are a classic, and by adding nutrient-dense veggies like spinach, bell peppers, and onions, you can turn them into a protein powerhouse.

Ingredients:

• 2 large eggs

• 120 g spinach (fresh or frozen)

• 60 g diced bell peppers (any colour)

• 60 g diced onions

• Salt and pepper to taste

• 5 mL olive oil or butter

Instructions:

1. Heat olive oil in a pan over medium heat.

2. Add the onions and bell peppers, cooking until softened.

3. Toss in the spinach and cook until wilted.

4. Crack the eggs into the pan and scramble, stirring continuously until cooked through.

5. Season with salt and pepper, and enjoy!

Macros (per serving):

• Calories: 300

• Protein: 18 g

• Carbs: 12 g

• Fat: 22 g

This meal is not only high in protein but also provides fibre and antioxidants from the veggies, supporting both muscle repair and overall well-being.

2. Avocado and Egg Breakfast Toast 🥑🍞

For a simple yet satisfying meal, combine eggs with creamy avocado on whole-grain toast. This breakfast is rich in healthy fats and fibre, making it perfect for keeping you full and energised throughout the morning.

Ingredients:

• 1 slice whole-grain or sourdough bread

• 1 egg

• 1/4 avocado

• Salt, pepper, and chilli flakes (optional)

Instructions:

1. Toast your bread to your desired crispiness.

2. While the toast is cooking, fry or poach the egg to your liking.

3. Mash the avocado and spread it evenly on the toast.

4. Place the egg on top, then sprinkle with salt, pepper, and chilli flakes for extra flavour.

Macros (per serving):

• Calories: 350

• Protein: 14 g

• Carbs: 28 g

• Fat: 22 g

This breakfast delivers a balance of protein, healthy fats, and fibre to support energy levels and muscle health.

3. Egg White and Veggie Omelette 🍳🍅

Egg whites are a lean source of protein, and when combined with fresh vegetables, they make for a light yet filling breakfast. This recipe is especially great if you want to lower your calorie intake while still benefiting from high protein.

Ingredients:

• 4 egg whites

• 120 g diced tomatoes

• 60 g mushrooms, sliced

• 60 g diced zucchini

• Salt and pepper to taste

• 5 mL olive oil

Instructions:

1. Heat olive oil in a non-stick pan.

2. Add the mushrooms and zucchini, cooking until tender.

3. Whisk the egg whites in a bowl, then pour them into the pan with the vegetables.

4. Add the tomatoes and cook until the egg whites are set, folding the omelette in half if desired.

5. Season with salt and pepper, and serve!

Macros (per serving):

• Calories: 220

• Protein: 20 g

• Carbs: 12 g

• Fat: 10 g

This low-fat, high-protein breakfast is a great way to fuel your day while staying mindful of your calorie intake.

4. Egg and Salmon Breakfast Bowl 🥚🐟

This breakfast is a real treat, combining the benefits of protein-rich eggs with heart-healthy omega-3 fatty acids from smoked salmon. Perfect for a quick and satisfying meal.

Ingredients:

• 2 eggs

• 60 g smoked salmon, sliced

• 1/4 avocado, diced

• 1 tbsp chopped fresh dill

• 1 tbsp Greek yoghurt (optional)

Instructions:

1. Scramble or fry the eggs, depending on your preference.

2. In a bowl, layer the cooked eggs, smoked salmon, and diced avocado.

3. Top with fresh dill and a dollop of Greek yoghurt for added creaminess and protein.

4. Season with salt and pepper to taste.

Macros (per serving):

• Calories: 420

• Protein: 30 g

• Carbs: 8 g

• Fat: 30 g

This dish is packed with protein, healthy fats, and essential nutrients to help keep your skin glowing and your energy high.

5. Sweet Potato and Egg Breakfast Bake 🍠🍳

For a hearty, make-ahead option, try a sweet potato and egg bake. This dish is perfect for meal prep, and the sweet potatoes provide an extra boost of fibre and vitamins.

Ingredients:

• 1 large sweet potato, peeled and diced

• 4 eggs

• 60 g diced red onion

• 60 g diced bell peppers

• 5 mL olive oil

• Salt and pepper to taste

• Fresh herbs (optional)

Instructions:

1. Preheat the oven to 190°C (375°F).

2. In a baking dish, toss the diced sweet potatoes with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender.

3. Once the sweet potatoes are cooked, add the diced onion and bell peppers, then crack the eggs over the top.

4. Return the dish to the oven and bake for an additional 10-12 minutes, or until the eggs are set to your liking.

5. Garnish with fresh herbs if desired and serve.

Macros (per serving):

• Calories: 400

• Protein: 20 g

• Carbs: 35 g

• Fat: 20 g

This dish provides a filling breakfast that’s rich in protein, fibre, and complex carbs, making it an ideal choice for women looking to start the day with sustained energy.

Final Thoughts 💭

Eggs are an incredibly versatile and nutritious choice for breakfast, especially for women over 35 who are focused on maintaining their health and muscle mass. These high-protein breakfast ideas are simple, satisfying, and packed with essential nutrients to support your overall wellness. Whether you're looking to increase your protein intake, improve your energy levels, or simply enjoy a delicious meal, these recipes are a great place to start!

Which one will you try first? 🥰

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