Why We Recommend a High-Protein Breakfast (Plus a Go-To Recipe)
At Midlife Mavericks, we’re big fans of starting the day with a high-protein breakfast — and we recommend it to all our clients, no matter their health or wellness goals.
Why?
Because protein is the foundation of a healthy, strong body. It provides essential amino acids, the building blocks for muscle, hormone production, and recovery. As we age, our ability to build and maintain lean muscle starts to decline. We also absorb amino acids less efficiently, which impacts everything from our strength to our energy and hormone balance.
This means that midlife and beyond, we actually need more protein, not less. Some populations need even more than average — you can read more about that here.
One of Our Go-To Breakfast Patties (Protein-Packed, Quick, and Customisable)
One of our favourite ways to get a solid hit of protein in the morning is with these simple breakfast patties. They’re easy to make, endlessly adaptable, and perfect for meal prep. You can eat them hot or cold, take them on the go, or pack them for lunch.
We usually pair them with veggies or a salad and top with a fried egg for extra protein.
But feel free to mix and match based on your preferences.
Chicken Pattie Ingredients:
500g Chicken mince (or any meat you prefer — beef, lamb, pork, etc.)
1 Garlic clove, grated or finely chopped
50g Fresh grated ginger
40g Fresh grated turmeric
Ground pepper to taste
1 Medium zucchini, grated
1 Pasture-raised egg
½ Cup of chopped fresh herbs (parsley, dill, coriander, mint, etc.)
1 Cup (or more) of tapioca flour (or use buckwheat flour, potato starch, or another gluten-free option)
Method:
Place grated zucchini in a tea towel or paper towel and squeeze out excess moisture.
Combine all ingredients except the flour in a large bowl.
Add flour gradually, mixing until the mixture holds together. You might need to add a little more depending on moisture levels.
You can store the raw mixture in the fridge for up to 4 days, or portion it out and freeze it. Just take one out the night before and leave it on the kitchen bench to defrost — it’ll be ready to cook in the morning.
A Note on Turmeric: A Powerful Medicine in Your Meal
Turmeric isn’t just for flavour — it’s a powerful anti-inflammatory and has been studied for its role in treating arthritis, Alzheimer’s, and even some forms of cancer. But there’s a catch: turmeric’s active compound, curcumin, has low bioavailability on its own.
To boost absorption:
Always consume turmeric with fat — curcumin is fat-soluble.
Add a pinch of black pepper — it significantly improves curcumin absorption.
Heat it gently — this traditional preparation method increases bioavailability.
Cultures that have used turmeric medicinally for centuries — like in India with ghee, or traditional Hawaiian preparations — always combine turmeric with fat and pepper. This not only enhances absorption but also stimulates bile flow, which improves digestion and nutrient uptake.
Want to go deeper into the science of high-protein eating? Check out our article on high-protein diets.
Final Tip:
Make a big batch of these patties on the weekend. You’ll have grab-and-go breakfasts (or lunches) that are nutrient-dense, protein-rich, and support everything from muscle maintenance to hormone health.
Eat smart. Train well. Stay strong.
– The Midlife Maverick Team
