For those over 40 aiming to shed belly fat, a combination of exercise and dietary changes is essential. “Protein becomes crucial for your metabolism as you age. It helps with satiety, muscle preservation, and efficient calorie burning,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a certified sports dietitian and co-author of the Flat Belly Cookbook for Dummies. “Once you’re past 40, muscle mass is vital for a healthy metabolism. Starting your morning with a protein-rich meal can help maintain muscle, regulate blood sugar, and reduce belly fat gradually. While it’s not an overnight fix, it’s a sustainable approach,” she adds. Here are five protein-packed breakfasts that can burn more belly fat than a morning cardio session for those over 40.

A veggie omelet served with avocado and whole-grain toast is an excellent choice to keep you energized throughout the day. “Eggs are a top-tier protein that aids in maintaining lean muscle and keeping you full. The fiber and healthy fats in the meal help stabilize blood sugar and ward off mid-morning hunger pangs. Including vegetables in your omelet offers a protein-fiber combo that effectively tackles hunger and belly fat,” Collingwood notes.

Veggie Omelet with Avocado and Whole Grain Toast

Another nutritious breakfast option is a Greek yogurt parfait topped with nuts and berries. “Greek yogurt can contain up to 20 grams of protein per serving. When combined with berries and nuts, it offers both quick and sustained energy, supporting a healthy metabolism. This breakfast may taste like a treat, but it provides a substantial protein boost to keep your metabolism on track and cravings at bay,” Collingwood emphasizes.

Greek Yogurt Parfait with Berries and Nuts

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Protein Smoothie with Spinach, Berries, and Protein Powder

She also recommends a protein smoothie made with spinach, berries, and protein powder. ” A quick, easy way to hit 25–30 grams of protein in the morning. Add fiber (like chia or oats) to help with fullness. A protein smoothie is the easiest way to front-load your day with nutrients that support lean muscle and fat metabolism,” says Collingwood.

Cottage Cheese Pancakes or Protein Waffles

Next on her protein-packed menu? Cottage cheese pancakes or protein waffles. “Swapping traditional pancake mix for cottage cheese or protein powder keeps this breakfast fun but functional.  You can have pancakes and still stay on track as long as you just boost the protein to keep your metabolism fired up,” she says.

Savory Breakfast Bowl with Quinoa, Eggs, and Veggies

Another breakfast idea is a savory breakfast bowl made with quinoa, eggs, and veggies. “Quinoa adds plant-based protein and fiber, while eggs and veggies make it nutrient-dense and satisfying,” she says. “A savory bowl like this fuels your morning workout with lasting energy and fullness.”