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!
[columns]
[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]
[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]
[/columns]
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!)
1. Grab and Go Mini Breakfast Casseroles
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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 March 4, 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.
Footnote: [1] 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.
I usually have eggs as my breakfast. sometimes I will add cheese and/or sausage for added protein.
I normally eat scrambled eggs, turkey bacon and a glass of milk.
Sounds like the perfect protein powered breakfast!
I eat scrambled eggs and peanut butter toast a lot for breakfast. I think that’s a good amount of protein.
I love scrambled eggs. Especially with cheese and salsa!!
I usually drink a protein shake for breakfast after I go to the gym!
Nothing wrong with that! Sometimes a protein shake is as yummy as it is convenient!
I usually skip breakfast and eat an early lunch because I have to go to work so early. In order to get the protein I need, I would need to find something packed with protein that is quick to make or that I can eat on the go.
You should definitely try one of the make ahead recipes! Sounds like they would be perfect for you!!
i have my post workout shake and a little later have eggs and lean meat so i think I’m good on protein!
I’ve been having smoothies with avocados in them!! so delicious. love your blog
I usually have a bagel with cream cheese.
I usually have frozen peach coconut milk yogurt with fresh fruit and granola.
I usuallt usually eat a banana for breakfast & then mid morning have a breakfast bar. I definitely need to add more protein to my breakfast! Thanks for the chance!
I normally have smoothies with greek yogurt or egg whites, I think I’ll be adding more fruit to my breakfast though and a glass of milk
My usual breakfast is trail mix. It has my morning protein of peanuts in it.
I normally have yogurt and cereal but on the weekends I try to eat an egg white omelet.
I usually eat oatmeal made with 1/2 cup of milk, blueberries, 2 slices of bacon & a glass of milk!
Andysavi.Mom@gmail.com
I eat cereal, toast with honey on it and a glass of orange juice!
I like to have eggs and coffee
I like to have eggs and coffee for breakfast
I have just started my journey to eating healthier for good and I usually eat oatmeal, and a thin bagel or and english muffin with light butter an egg and fat free cheese.
I will eat eggs and sometimes grits during the week. On weekends I will eat oatmeal. Both are a great source of protein. #MyMorningProtein
I have either cereal with Almond Milk or eggs for breakfast. I sometimes have a meat with my eggs.
I normally eat cereal and have a cup of coffee for breakfast.
I normally eat a bowl of cereal and drink a glass of orange juice for breakfast. I need to add more eggs to my diet #MyMorningProtein.
I usually have oatmeal for breakfast. I cook it in skim milk to get a little protein and I will try adding a few walnuts for more.
I usually have oatmeal with flaxseed and skim milk- I know I need more protein! I need to switch it up with some eggs every now and then too!
It varies most days it’s over night oats others a smoothie or veggie omelet with lots of cheese lol
It can vary, depending how hungry I am. Usually have either a granola bar and tea or a protein shake and some tea. Sometimes I will have cereal. I should really try and stay consistent with having protein every morning.
I usually alternate eggs with cereal, with pancakes or waffles on the weekend.
I am a runner so I have smoothies after my run. I love berries so if I do eat oatmeal, than I mix the berries in with some almond milk. I also drink protein drinks in the morning. On weekends we make egg whites with cheese and veggies and toast.
For breakfast, I generally have a little bowl of homemade, whole fat Greek yogurt; coffee with cacao, cinnamon, and kosher salt; some sort of egg thing that includes vegetables; GoodBelly (a probiotic drink); and overnight oats of some variety. While there plenty of protein there, I could probably stand for more.
The only thing I eat in the morning for breakfast is oatmeal and I guess it’s a good source of protein.
I’ll try yogurt and granola more often.
I usually eat cereal for breakfast. I definitely need to switch it up and eat more protein.
Sometimes I eat fruit and greek yogurt which is good on protein, but sometimes a donut . . . eek!
I normally opt for a berry based or avocado based smoothie, followed by screambled egg on toast from the canteen at work. However, I’ve spotted your Mango and Ginger smoothie (followed by scrambled egg and toast) which I’m definitely going to be giving a try!
I usually have weetabix with either blueberries or banana, I think if I had a protein shake with it too it would make up #MyMorningProtein!
#MyMorningProtein I usually have 2 fried eggs for breakfast that is my morning Protein and two slices of toast with butter.
i usually eat yogurt for breakfast
I like your peanut butter and banana breakfast sushi idea. I may have to give it a try.
I’m bad about breakfast. Usually a bowl of cereal is all I eat if I eat breakfast. I need to fix that.
Jeepers! If I could figure out what day it is I would have entered the correct one for today (Friday) Amethyst. Instead I posted tomorrow’s. Sorry about that.
Haha Nanette! No worries!!
For breakfast I usually have cereal with milk or oatmeal.
Lately I have been loving eggs over easy with cheese and GF bagel chips to soak up all of the runny stuff:)
Breakfast is normally a scrambled egg with mushrooms and broccoli with a piece of fruit on the side.
I like to have a breakfast smoothie in the morning
I usually have eggs for breakfast, I like to make egg cups like the ones above and put them in the freezer so we have breakfast when we are in a hurry.
I usually eat something small and quick like a bagel, muffin or toaster strudel. I probably won’t do anything different but maybe be sure to have a glass of milk with it every morning!
I usually have egg every other day, with shake.
I learned that if you drink three 8-ounce glasses of milk each day, you add 24 grams of protein to your daily protein intake.
I have coffee with stevia and natural bliss creamer and half and half for breakfast. I have something later in the morning like a bagel, rice pudding, hard boiled egg or sausage. I am a night owl and not hungry in the morning.
I generally eat cereal with 2% milk for breakfast every day. Since milk is one of the best sources for protein I think I’m doing okay. Thank you for the chance to win.
I am pretty simple when it comes to breakfast. I usually eat two hard boiled eggs with a piece of wheat toast and either some juice or a side of fruit.
For breakfast I eat oatmeal with milk peanut butter and sliced bananas.
I usually eat greek yogurt with fruit and granola. Sometimes I have scrambled eggs and bacon, but I’m sure a little more protein would never hurt!
I usually have two scrambled eggs and toast for breakfast.
yes i like have it i just dig it
I usually eat oatmeal, smoothies, fruits, breakfast bowls and lots of juice.
I typically eat rice chex or oatmeal for breakfast. I think there is enough protein in the oatmeal.
I’m a big fan of the omlette! I can make it differently each time so it’s hard to be bored with it 🙂
I usually only have coffee for breakfast but I guess it looks like I really need to change my diet and drink more milk
I eat oatmeal with toast!
I normally eat plain oatmeal with berries. I need to add milk to it to get in my protein.
I usually eat bacon and toast with jelly on it.I need to add some milk to my breakfast .#MyMorningProtein!
I usually just eat oatmeal, but I should probably add some eggs or toast with peanut butter to get more protein!
I’m so busy in the morning I usually grab something quick and not very healthy, such as a granola bar or bagel (with lots of cream cheese, haha). Now that I’m pregnant again I need to start getting more protein, so I’ll definitely be changing some habits to get in #MyMorningProtein.
I usually have a protein shake in the morning. I drink it on my commute to work.
My breakfast usually consists of two eggs fried in coconut oil, bacon or sausage, and fresh berries.
Unfortunately, I’m one of those “on the go” mothers who typically gets through a cup of coffee and a bowl of cereal with fruit before heading out the door. I wish I had time for a fuller breakfast.
I usually have a bowl of cereal for breakfast. I probably should start varying it
sent it here i can use it
Informally eat a breakfast bar of some kind. And fruit.
I add milk to my eggs before I make an omelette,hashbrown,spam and toast.I do need to add more protein to my diet #MyMorningProtein
I normally eat eggs and bacon for my breakfast in the morning.
I usually don’t eat breakfast. I need a better start to my long day.
Eggs with cheese, peppers and onions is usually what my breakfast consist of.
I usually have some eggwhites and some coffee for breakfast.
I like to have eggs and french toast.
I mainly eat bacon and eggs. I think I get enough protein.