What is my typical breakfast like today?
Some options I usually use:
Option 1
- Two scrambled eggs with vegetables (e.g. spinach, onion, tomato).
- Half a cup of queso fresco or cottage cheese.
- A cup of tea or tea.
Option 2
- Plain or Greek yogurt.
- A measure of protein powder (if your doctor sees it as appropriate).
- A handful of berries or a whole fruit.
- Some walnuts or almonds.
The key is not to eat a lot, but to make sure that in that first meal there is a good amount of quality protein, adapted to your case.
Why this makes a difference
With this change in breakfast:
- I stopped “collapsing” in the middle of the morning.
- I feel more strength in my legs and arms.
- I find it easier to carry bags, move pots, and do housework.
- My body feels firmer and more stable.
A 91-year-old friend, who had only toast and black coffee for breakfast, started adding two eggs and a serving of yogurt. A month later he told me: “I feel that I regained strength. I recognize myself again.”
How you can start tomorrow
You don’t need to transform your entire routine at once. You can do it step by step: