High-Protein Egg Scramble: 32g Muscle-Building Breakfast

If you're looking for a quick breakfast that actually supports your muscles during menopause, this high-protein egg scramble is about to become your new best friend. It takes less than 15 minutes from fridge to plate, delivers a whopping 32g of protein, and tastes absolutely incredible. No bland "diet food" here -- just real, colorful, satisfying food that works as hard as you do.

Ingredients

• 📍 4 large eggs + 1 egg white
• 📍 1/4 cup diced bell peppers (mixed colors)
• 📍 1/2 cup baby spinach
• 📍 1/4 cup cherry tomatoes, halved
• 📍 2 tablespoons crumbled feta cheese
• 📍 1 tablespoon olive oil
• 📍 Salt and pepper to taste
• 📍 Fresh herbs (chives or parsley)

Instructions

1. Prep the eggs: Crack the 4 whole eggs and 1 egg white into a bowl. Whisk until well combined and slightly frothy. Season with a pinch of salt and pepper.
2. Heat the pan: Add the olive oil to a non-stick skillet over medium heat. Let it warm for about 30 seconds until the oil shimmers slightly.
3. Cook the veggies: Add the diced bell peppers and cook for about 2 minutes, stirring occasionally, until they start to soften and become fragrant.
4. Add the greens: Toss in the baby spinach and halved cherry tomatoes. Cook for about 1 minute, just until the spinach starts to wilt. No need to cook it completely -- it'll keep cooking with the eggs.
5. Scramble the eggs: Pour the whisked eggs over the vegetables. Let the eggs sit undisturbed for about 20 seconds, then gently fold them from the edges toward the center using a spatula. Continue folding every 15-20 seconds.
6. Don't overcook: Remove the pan from heat when the eggs still look slightly wet and glossy. They'll continue cooking from residual heat and end up perfectly creamy rather than dry and rubbery.
7. Finish and serve: Transfer to a plate, crumble the feta cheese on top, and garnish with fresh chives or parsley. Enjoy immediately while warm!

Why This Recipe Works for Muscle Preservation

This isn't just a tasty breakfast -- it's a strategically designed meal for women navigating menopause who want to protect and maintain their muscle mass. Here's the science behind the ingredients:

• Near-perfect amino acid profile: Eggs have one of the highest amino acid scores of any whole food. Your body can use nearly all of the protein in eggs to build and repair muscle tissue.
• Leucine powerhouse: Eggs are naturally rich in leucine, the specific amino acid that triggers muscle protein synthesis. This is the "on switch" for muscle growth and repair.
• Iron and folate from spinach: Baby spinach brings iron (important for energy and oxygen delivery to muscles) and folate (essential for cell repair and overall vitality).
• Calcium from feta: That crumbled feta isn't just delicious -- it adds calcium, which is critical for bone health during menopause when estrogen levels drop and bone density can decrease.
• Healthy fats from olive oil: The olive oil provides monounsaturated fats that support hormone production and help your body absorb fat-soluble vitamins from the vegetables.

During menopause, women can lose up to 3-5% of their muscle mass per decade if they're not intentional about protein intake. Starting your day with 32g of protein sets the foundation for muscle preservation and gives your body what it needs right from the morning.