My Bone-Building Breakfast Bowl Recipe (41g Protein + 455mg Calcium in 3 Minutes)

I used to struggle with breakfast.

I knew I needed protein and calcium for bone health, but I couldn't figure out how to get enough of both without eating a massive meal or spending 30 minutes cooking.

Then I created this bone-building breakfast bowl. Now it's my non-negotiable morning ritual.

The Bone-Building Bowl Recipe

Ingredients:

• 1 cup plain Greek yogurt
• 1 scoop Genepro unflavored protein powder
• 1/4 cup almonds (whole or sliced)
• 2 tablespoons chia seeds
• 1/2 cup mixed berries (fresh or frozen)

Instructions:

1. Add Greek yogurt to a bowl
2. Mix in Genepro protein powder until fully dissolved (it dissolves instantly)
3. Top with almonds, chia seeds, and berries
4. Optional: drizzle with honey if you want extra sweetness

Prep time: 3 minutes
Serves: 1

Nutrition Breakdown

By Ingredient:

Greek Yogurt (1 cup):

• 20g high-quality protein
• 200mg calcium
• Fermented = better absorption

Genepro Protein (1 scoop):

• 11g protein with 99.9% absorption
• Unflavored = doesn't change taste
• FODMAP-friendly, lactose-free
• Dissolves completely (no grittiness)

Almonds (1/4 cup):

• 6g protein
• 75mg calcium
• Healthy fats for satiety
• Vitamin E (antioxidant)
• Satisfying crunch

Chia Seeds (2 tbsp):

• 4g protein
• 180mg calcium (calcium powerhouse!)
• Omega-3 fatty acids
• Fiber for gut health
• Creates pudding-like texture when mixed with yogurt

Berries (1/2 cup):

• Vitamin C (enhances calcium absorption)
• Antioxidants (fight inflammation)
• Low sugar
• Delicious natural sweetness

Why This Combination Works

This isn't just a random combination of healthy ingredients. Each component serves a specific bone health purpose:

1. Protein Builds Bone Structure

Bones are about 50% protein by volume (primarily collagen). Without adequate protein, your body can't build or maintain bone structure. The 41g protein in this bowl provides the building blocks your bones need.

2. Calcium Provides Mineral Density

The 455mg calcium works with the protein to create strong, dense bones. Research shows protein and calcium work synergistically - you need both.

3. Vitamin C Enhances Absorption

The berries provide vitamin C, which enhances calcium absorption from food. It's not just about how much calcium you eat - it's about how much you absorb.

4. Omega-3s Reduce Inflammation

The chia seeds provide omega-3 fatty acids, which help reduce inflammation that can contribute to bone loss.

The Impact on Your Daily Goals

After eating this bowl, you've already achieved:

• 41% of daily protein goal (if targeting 90-100g)
• 38% of daily calcium goal (if targeting 1,200mg)

The rest of your day becomes so much easier.

You just need another 50-60g protein (easily achieved with a chicken breast at lunch and salmon at dinner) and another 700-800mg calcium (cheese, leafy greens, fortified foods).

Totally doable.

Why Genepro Makes This Work

Without Genepro, this bowl would have 30g protein - good, but not optimal.

With Genepro, it has 41g protein - almost half your daily needs in one meal.

Why Genepro specifically?

• 99.9% absorption: Your body actually uses all 11g
• Unflavored: Doesn't change the taste of your yogurt
• Dissolves instantly: No grittiness or clumps
• FODMAP-friendly & lactose-free: Easy on digestion
• Ingredient Optimized® technology: Maximizes protein benefit

Get Genepro here to make this recipe.

Variations

Once you have the base formula (yogurt + Genepro + nuts/seeds + fruit), you can customize:

• Swap almonds for walnuts (omega-3s)
• Use different berries (strawberries, blueberries, raspberries)
• Add a drizzle of honey for sweetness
• Sprinkle cinnamon (blood sugar regulation)
• Add hemp seeds (extra protein + omega-3s)

The Bottom Line

This bone-building breakfast bowl transformed my approach to bone health.

Instead of stressing all day about hitting my protein and calcium targets, I knock out almost half my needs at breakfast. In 3 minutes.

The research is clear: women over 40 need 90-100g protein and 1,200mg calcium daily for optimal bone health. This bowl makes that goal achievable.

I make this 5 mornings a week. It takes the same time as making coffee. And it gives me confidence that I'm doing everything I can to prevent fractures and maintain bone strength as I age.

With 1 in 2 women over 50 facing osteoporotic fractures, prevention matters.

This bowl is my prevention strategy. Try it. Your bones will thank you.

These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.