A daily diet that’s high in calcium can be an important way to help protect your bones and prevent bone loss if you’re living with osteoporosis. Quick-to-make breakfasts that are high in calcium can get you off to a good start, even if you’re lactose-intolerant and or want to avoid dairy products.

Adults generally need 1,000 to 1,200 milligrams of calcium a day to support strong bones and help prevent osteoporosis. If you’re living with osteoporosis, your doctor may recommend a calcium supplement, depending on your particular condition. But with a healthy, well-balanced diet, you may be able to get enough calcium for your dietary needs.

It’s always important to get medical advice before taking calcium supplements. Supplemental calcium may interact poorly with some medications, including bisphosphonates, which are sometimes used to treat osteoporosis. Be sure to follow your osteoporosis treatment plan if your doctor recommends calcium supplements.

A delicious and healthy breakfast can include a variety of calcium-rich foods, such as:

• Plain low-fat yogurt
• Milk, including nonfat and nondairy types
• Calcium-fortified orange juice
• Kale, spinach, and other leafy greens
• Salmon
• Cheese

Calcium-rich smoothies are a popular breakfast choice, but you have lots of other options too. The breakfast ideas below are high in calcium, promote bone health, and can help set you up for a day of healthy eating.

1. Eggs With Extra Benefits

Eggs aren’t considered an excellent source of calcium, but they’ve been linked to bone health and increased bone density in older women and middle-aged men, according to the Journal of Mid-Life Health. Eggs are also a good source of vitamin D, which is necessary for proper absorption of calcium — particularly eggs that have been enriched by adding vitamin D to the hens’ feed.

You can kick up the calcium by scrambling eggs with cheese and spinach, each of which provides a healthy dose of the mineral — about 200 milligrams from the cheese and 90 milligrams from the spinach. This high-calcium, protein-rich breakfast recipe comes together in under 15 minutes.

2. Yogurt With Fixings

Yogurt topped with fruit and nuts makes a simple and satisfying breakfast that’s high in calcium and protein. An 8-ounce serving of plain nonfat yogurt contains a whopping 450 milligrams of calcium. (For bone health, regular yogurt beats Greek yogurt, which contains 250 milligrams of calcium in a cup — still a good amount.) Try one of these toppings for another good dose of calcium:

• An ounce of almonds (about 23) — 76 milligrams
• Two dried figs — 65 milligrams
• A package of instant oatmeal — 100 to 150 milligrams

A yogurt bowl can be a quick, easy, and nutritious breakfast, and you can rotate the calcium-rich toppings to keep it interesting.

3. Cereal With a Boost for Bones

Many fortified breakfast cereals can be a good source of calcium. Look for packaging that mentions vitamins and minerals to see if a cereal has added nutrients, or check the Nutrition Facts label. A half to a full cup of cereal fortified can contain anywhere from 250 to 1,000 milligrams of calcium.

Both cow’s milk and nondairy milks such as oat, almond, and soy milk are also often fortified with calcium. For instance, 1 cup of unsweetened calcium-fortified almond milk (sometimes called almond beverage) contains 442 milligrams of the mineral.

When looking for a calcium-fortified cereal, try to avoid sugary cereals. Some research has shown that high levels of refined sugar may increase the risk of osteoporosis and reduce calcium intake.

Include Fortified Fruit Juice at Breakfast

Fortified fruit juice can add a healthy amount of calcium to any breakfast. A cup of calcium-fortified grapefruit or orange juice adds about 350 milligrams to your morning meal.

Keep in mind that fruit juices have a lot of fructose (natural sugar) that can raise blood sugar and be high in calories. Aim to drink no more than 1 cup, or 8 ounces, a day for the most health benefits.

Talk to Others Who Understand

On MyOsteoTeam, the social network for people with osteoporosis and their loved ones, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with osteoporosis.

What do you recommend for a breakfast rich in calcium? Do you have any favorite high-calcium breakfast recipes? Share your experience in the comments below, or start a conversation by posting on your Activities page.