Start your morning off right with the energizing power of protein.
Protein also helps us digest food and regulate hormones.
You know you should eat protein, but howmuchand how should you distribute it throughout the day?
Photo:Djgunner/Getty Images
And the best news?
A breakfast that includes protein doesnt always have to be made over the stove.
How Much Protein Do You Need Per Day?
Greg DuPree
Its hard to give a blanket answer on just how much protein is needed, says Hill.
It can [depend on] age, sex, weight, activity level, and overall health goals.
The more physically active [the person], likely the higher their protein needs, she says.
Antonis Achilleos
Its important to get adequate protein for lean muscle mass.
No need to get overzealous and go over 2 grams of protein per kilogram of your body weight.
But heres how much protein is right foryouto start your day with.
Greg DuPree
Here are some easy ways you’re free to add aboost of protein at breakfast.
And dont discount dinner leftovers for breakfast!
Bread made with 100% whole-grain flour will provide some fiber and protein with each bite.
Caitlin Bensel
And vegan and vegetarian eaters will want to look for products withplant-based proteins.
High-Protein Breakfast Ideas
Need some inspiration for what to make to add some protein to your mornings?
Here are a few ideas, according to RDs.
Caitlin Bensel
Make oatmeal with milk and add protein powder, Hill.
Each of those foods will have a little protein in them and add up to about 20 grams.
Add flavor with fruits, nuts or nut butter, and sweetener as you wish, she says.
And something you may not have considered beforesavory oatmeal!
Dairy
Greg DuPree
you’re free to get a lot of protein from certain dairy sources.
Try plain greek yogurt with cinnamon and berries, or cottage cheese with fruit.
to your scrambled eggs for a boost of protein and creaminess.
Protein-Packed Smoothies
There are tons of ways to sneak more protein into a morning smoothie.
When it comes to protein, how much is too much?Harvard Health Publishing.
Eggs, whole, raw, fresh.
