This post was sponsored by Milk Life on behalf of Influence Central.
Whether you’re eating breakfast on the run or just not a big morning meal person, it’s still so important to get in 25 to 30 grams of protein before noon. The average American is only getting 13 grams of protein at breakfast while many experts now recommend 25-30 grams at every meal. Because milk naturally pairs well with most breakfast foods it’s a great way to kick those protein numbers up! One 8-ounce serving of milk contains 8 grams of high-quality protein!
[Tweet “A high protein breakfast that includes milk can power your morning! #MyMorningProtein”]
Whether in a glass, cup or bowl – or mixed into a simple recipe – milk can help you get to the recommended 25-30g of protein before noon. Try pairing your glass of milk with eggs, add it to your favorite smoothie or boost your already protein friendly bowl of porridge with milk instead of water when you cook it.
Why Protein Before Noon?
Timing is just as important as how much protein you’re eating. Think, #MyMorningProtein because if you backload protein later in the day, say at dinner time in order to “catch up” to the recommended daily amount your body will use it differently. And, protein is the nutrient most likely to keep you full so getting 25-30 grams of protein before noon might help you cut out binging on unhealthy foods later in the day. Many experts recommend that we space out our protein intake over the course of the day to really make the most of the important benefits it provides. The goal is 25-30 grams of protein per meal.
Not sure which foods can help you meet your protein goals? Here are some ideas!
[column size=”1/2″]Almonds (1 ounce or 24 nuts) 6 g
Avocado (1/5 medium) 1g
Bacon (1 slice) 3 g
Canadian bacon (1 slice) 6 g
Cereal (3/4 cup) 2g
Egg (1 large) 6 g
Frozen whole wheat waffle (1 each) 2 g
Fruit smoothie made with 1/2 cup of milk 6 g
Fruited Greek yogurt (5.3 ounce container) 12 g
Granola (1/4 cup) 4 g
Plain Greek yogurt (1 cup) 23 g
Instant oatmeal (1 packet) prepared with 1/2 cup of milk 7 g
[column size=”1/2″]Lowfat cottage cheese (1/2 cup) 14 g
Lowfat fruit yogurt (6 ounce container) 8 g
Milk (1 cup) 8 g
Orange juice (1 cup) 2 g
Peanut butter (2 tbsp) 7 g
Sausage (1 link) 4 g
Walnuts (1 ounce or 12-14 nuts) 4 g
Whole Wheat Toast (1 slice) 4 g[/column]
3 Make-Ahead Protein Breakfasts
So, you’re busy and you don’t have time to cook a protein packed breakfast every morning? I feel you! Most mornings I’m struggling just to make my coffee. One great way to ensure protein packed breakfasts all week for yourself and your kids is to make a week’s worth over the weekend. Milk Life has come up with 3 Make-ahead breakfasts ideas you’ll love, and they’ve even included suggested protein pairings to accompany each recipe to help reach 25-30g of protein before noon! Most of these are perfect if you’ve got to grab and go, too!
(The following images are are courtesy of Milk Life. Click the titles or the pictures to get the recipes!)
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Footnote:  What We Eat in America, NHANES 2009-2010. 2 Layman D. Dietary guidelines should reflect new understandings about adult protein needs. Nutr Metab. 2009; 6: 12.