2/15/16 Update: This giveaway has ended. Congrats to Lonnie and Karen! Click here to enter the new Fitbit Flex Giveaway which runs through 3/5/16.
This post was sponsored by Milk Life on behalf of Influence Central.
Maybe you already know how important protein is but do you know how much you need or when you should get it? If you’re shaking your head no, don’t worry you are definitely not alone!! Just keep reading about #MyMorningProtein!
Many experts recommend that we consume 25-30 grams of protein per meal. (See footnote below.) If you’re like most Americans, you’re probably getting less than half the recommended amount at breakfast – the average is around 13 grams. An easy and delicious way to get that number up is to drink a glass of milk, with its high-quality protein, with your breakfast or mid-morning snack.
Sorry, guys – I just need a moment to get this song out of my head … darn Black Eyed Peas!
I mix your milk wit my cocoa puff,
Milky, milky cocoa,
Mix your milk with my cocoa puff, milky, milky riiiiiiight.
Okay, I’m back now! And, in case you were wondering, black eyed peas have about 4.3 grams of protein per cup!
A few weeks ago I had the opportunity to join a Periscope chat with registered dietitian, Michelle Dudash. You’d be amazed by how easily you can reach your 25-30 grams of protein before noon with simple 3-5 ingredient recipes! I also joined a Twitter Party with Michelle and a ton of my blogging friends and learned a ton more about the importance of getting in your protein and simple ways to do it. Of course, adding an 8-ounce serving of milk to your meal or snack is a big help!
#MyMorningProtein Time
Timing is just as important as how much protein you’re eating. Many experts are recommending that we get in the first 25-30 grams of protein before noon. 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 it at breakfast 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.
#MyMorningProtein helps with energy and focus for the busiest part of my day. It’s easier to get the recommended amount of protein I need when I add a glass of milk to my breakfast which is usually bacon and eggs or an omelet stuffed with meats, veggies and cheese. Adding a little milk to your scrambled eggs or even adding 1/4 cup of cheese to your eggs and pairing either with a glass of milk can help boost your protein and energize your morning while making you feel fuller longer so you can focus on your to-do list!
#MyMorningProtein Pairing
Whether in a glass, cup or bowl ā or mixed into a simple recipe ā milk can help you get to a protein-packed breakfast. Try pairing you 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.
Milk Life #MyMorningProtein Milk Contest
Jumpstart your new year by getting 25-30 grams of protein in the morning. Show them how milk and its high-quality protein is part of your #mymorningprotein, and theyāll reward you with milk! Visit MilkLife.com/morningprotein to see how you can fill up your cup with milk to get closer to your morning protein goal.
Where to Connect With Milk Life
- Facebook: https://www.facebook.com/milk
- Twitter: https://twitter.com/milklife
- Pinterest: https://www.pinterest.com/milk/
- Instagram: https://instagram.com/milklife/
Protein – For Me It’s Personal!
If youāve been hanging around ButeauFull Chaos for long youāll know that I made a transition from posting lots of comfort foods and sweet treats to healthier alternatives. You might also know that these changes werenāt just blog specific, but applied to my entire lifestyle. A little less than two years ago I had a wake-up call … Heart issues, extreme obesity and the desire to see my children, and grandchildren grow up all combined into one, āOh my gosh, Iām killing myself a little each day!ā moment. Fast forward to today and Iāve lost nearly 170 pounds, Iām working out regularly and I’ve been able to get off of all prescription medications!
Iāve got more energy, more drive, more ā¦ well, life inside me than I have ever had before! A lot of that was hard work but much of it was the result of some rather simple changes that anyone can do right now! One of the first things I did was give up excuses. No. More. Excuses. Then, I changed my diet. One of the biggest changes I made was increasing my protein intake while decreasing sugar and refined foods.
Below is a picture of my breakfast this morning, a cup of milk, two eggs scrambled with a little bit of salsa and some shredded cheddar cheese and baconnnn, mmmm, yes, bacon! (Which, I burnt but ate anyway!) How was #MyMorningProtein in terms of making the 25-30 gram goal?
- 8-ounce serving of milk – 8g protein
- 2 eggs – 12g protein
- 3 slices bacon – 4g protein
- 1/4 cup shredded cheddar – 6g protein
Total #MyMorningProtein was EXACTLY 30 grams of protein. Just like that! Easy, peasy! And, I was feeling pretty full after eating all of that so I skipped my ounce of almonds that I normally eat for a mid-morning snack – they pack in 6 grams of protein on their own!
Fitbit Flex Giveaway
Two winners will be chosen from entries on my site via the Rafflecopter form below!! Enter for your chance to win one (1) Fitbit Flex (retail value $99.99). Contest entrants are only eligible to win once per sweepstake, per household as a part of a campaign sponsored by Influence Central and must reside in the United States. The two winners will be selected on February 15, 2016 and contacted via email for mailing address. Winner must reply to the notification email within 48 hours or a new winner will be selected.
As I’ve gotten older, I’ve learned that I love a nice glad of farm fresh milk anytime, but especially first thing in the morning. Great piece, E. Xo
Thanks, girl! I’m still singing the milky milky cocoa puffs part of “My Humps.” On repeat in my head for over 24 hours! š
Breakfast has become 2eggs, with hwc &cheese. Milk with SF chocolate. Because chocolate milk will always be my favorite. š
Usually I’ll have scrambled eggs or instant oatmeal. Thanks so much.
I’ll typically eat cottage cheese and fruit during the week and scrambled eggs and peanut butter toast on the weekends.
Both sound like great choices!
I usually have oatmeal for breakfast. I cook it in skim milk for added protein.
A nice hot bowl of oats is so yummy! Have you ever tried adding peanut butter to them? Tastes great and gives that extra protein boost!
I usually have a breakfast sandwich consisting of an egg, a piece of cheese in half a small pita bread for my breakfast
That sounds so yummy!
I normally eat scrambled eggs and turkey bacon with a glass of milk.
Scrambled eggs and bacon are definitely my go to!
usually an omelet with sausage and cheese
Omelettes are great because you can add whatever you want to them – but can you flip them?! Every time I make an omelet I am reminded of that meme that says something about creating the perfect omelet and ending up with scrambled eggs. š
I usually eat eggs and cereal I think I need to add more protein to my meals
I usually have oatmeal with an English muffin for breakfast. I have an egg once or twice a week, so I think I’m OK on protein.
I usually have two over easy eggs with some cheese and sautƩed onions and peppers. As a Type 1 diabetic, I try my best to load up on protein and veggies in the morning.
I have switched to greek yogurt with fruit in the morning to increase my protein intake. On weekends I will eat egg white omelets!!
I usually have orange juice and yogurt with frozen berries and granola.
I make a bowl of “coconut” oatmeal that is made with an egg! So good and filling.
Every morning I have eggs, Greek yogurt with honey, coffee with cinnamon and cacao, and I’m trying to get GoodBelly back into rotation.
I like to have a bagel and cream cheese.
I have cereal with milk and coffee every morning.
I am really bad about breakfast, but I try to have an egg or some cereal with rice milk if I am being good. Not good days, just a granola bar or such.
I usually eat an egg, cheese, and spinach (or other vegetable) crepe for breakfast, so I think my protein intake is sufficient.
I don’t usually eat breakfast, just a glass of juice, so I could definitely up my protein intake by eating more eggs or oatmeal!
I am really bad about eating breakfast, and most days I just skip it. But perhaps it’s time to start eating in the morning! I’ll have some sausage & eggs!
Quite honestly, I start work at 6:30 am after an hour drive. Breakfast is usually eaten at my desk consisting of the night before’s left overs. I should probably sneak some yogurt in there as a snack.
I usually have an omelet of some kind for breakfast. Eggs already give me protein in the morning and I sometimes also have yogurt which has protein too.
I like to eat fresh yogurt with berries or toast with cheddar cheese and tomato on it in the morning. A cup of oatmeal made with milk is also good,
I usually only have coffee for breakfast. I need to do something better to get in MyMorningProtein
I eat peanut butter in my oatmeal for breakfast. But now I realize I need to increase my protein intake daily
My morning protein varies from having eggs, a cup of milk, or a greek yogurt smoothie.
I regularly eat ham, cheese, and egg sandwiches for breakfast so I think I get enough protein in the morning.
I like to have coffee, yogurt and eggs. Thats usually my breakfast
I usually have cereal with milk or yogurt. I always try to have some protein in the morning.
I normally eat oatmeal with milk and fruit on top.
I usually have a protein shake in the morning! It really starts my day on the right foot!
I actually don’t eat breakfast so I’ll definitely need to make some adjustments!
Breakfast is the toughest meal for me to eat. However, I can manage to eat oatmeal made with milk or greek yogurt and scrambled eggs eventually.
I usually have oatmeal made with milk so I get enough protein.
Eating healthy isn’t always the easiest in college, but reading blogs like this really motivates me to start eating healthy!
Loved reading your blog! I love making fresh fruit smoothies in the morning.
The breakfast I eat the most is oatmeal prepared with 1/2 cup of milk, a slice of bacon, & 1/2 cup of milk to drink so I do need to get more protein in my breakfast.
I am at fault for sometimes skipping breakfast but when I do eat it I get protein from milk and eggs.
i have my post workout shake and then a good breakfast of eggs and lean meat so Im good on protein
I like having greek yogurt and granola for breakfast but some days I just grab some fresh fruit. I could use more protein on those days!
I usually have a protein bar or eggs and bacon on the weekends.
I usually eat 2 pieces of peanut butter toast and a glass of milk. I definitely need more protein in my diet all together!!! I have not been eating right, but I am trying! God bless everyone and Happy Valentine’s day!
I alternate from a bowl of cereal with fruit, and sometimes bacon eggs and toast with fruit.
I learned that Milk Life has some really healthy recipes
I usually have Special K with Protein cereal and skim milk with a banana.
I normally have eggs and toast or oatmeal for breakfast. And would add extra protein by drinking a glass of milk #MyMorningProtein
I usually will have a glass of milk with fruit during he week and eggs and bacon on the weekends
On the weekends I usually have milk, eggs and wheat toast. On the weekdays I like to have wheat toast and a bowl of granola with milk.