Add Protein to Your Morning Breakfast

This post was sponsored by Milk Life on behalf of Influence Central.

Are you getting enough protein in your morning breakfast? I have to admit that my breakfast doesn’t have enough protein. I’ve made 2016 the year that gets me to my goal weight and that includes eating better. Protein is so important for our diet. Many nutrition experts now recommend 25-30 grams of protein at every meal for best daily nutrition, yet Americans get only 13 grams at breakfast, on average [1]. Did you know drinking an 8 ounce glass of milk with your meal in the morning can give you 8g of protein? Awesome, right?

I’ve been prepping my meals for the week to help me reach my goals. I like to plan what I’ll have for breakfast, lunch, and dinner. There are so many awesome recipes on the website that are protein-rich. I just want to share some of the yummy recipes:


Bacon Breakfast Burrito and Milk – 25g of protein


Blueberry and Almond Overnight Oats with a Hard-Boiled Egg and Latte – 26g of protein


Hearty Protein-Packed Oatmeal Recipe – 25g of protein

I look for recipes that can be done quickly in the morning. I don’t have much time in the morning to cook a full breakfast but I can spend a few minutes prepping what I want to take to work. I love making the overnight oats. They are easy for me to transport to and from work which is ideal when you have to drive about an hour each way. I love pairing it with a glass of milk or latte. I also add fruits and nuts.

What are the benefits of protein?

  • 25-30 grams of protein gives you energy and helps you focus
  • Protein helps with maintaining muscle mass
  • Protein helps with weight management – it helps you feel full longer.

A glass of milk paired with breakfast can help reach the recommended amounts of protein in the morning. Just pair a glass of milk with foods high in protein like sausages, eggs, instant oats, or peanut butter. Making a delicious peanut butter oats smoothie with milk. Protein is best of spread throughout the day but just remember that breakfast is one of the most important meals of the day so load up!

To help kick start your fitness goals, I am hosting a giveaway for (2) Fitbit Flex! Giveaway ends March 4th!
a Rafflecopter giveaway

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.

Follow MilkLife on social media:

[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.



  1. Norely
    February 24, 2016 / 11:21 pm

    The Overnight Oats recipe looks yummy! My go to for protein is usually eggs and Applegate bacon. Not a huge milk fan, unless it’s with cereal.

  2. Elizabeth Wong
    February 25, 2016 / 10:08 am

    Thank you for the recipes, this post was very helpful. Today I had sweet apple chicken sausage. scrambled eggs and wheat toast. I’ll make sure to add a cup of milk to my next breakfast to get the recommended amount of protein. Thank you!!

  3. February 25, 2016 / 3:45 pm

    I really need to work on getting a nutritious breakfast in the morning. I know it’s the most important meal of the day but too often I skip it completely.

    • February 26, 2016 / 8:54 am

      I find it so hard to eat a full breakfast too! For some reason I get full after I drink coffee so i have to force myself to eat oatmeal or something light.

  4. Melissa Teears
    February 25, 2016 / 7:17 pm

    I drink a glass of milk with my bacon and eggs on the morning and add it to my protein smoothies

  5. Julie
    February 26, 2016 / 1:20 am

    I always have milk with my breakfast. I love fruits so I have some fruit and then milk and oatmeal along with chia seeds 🙂

    • February 26, 2016 / 8:53 am

      Sounds like you are right on track! I need to incorporate more Chia seeds in my breakfast.

  6. Julie
    February 26, 2016 / 1:22 am

    My favorite recipe is the Pork & Egg Breakfast Quesadilla

  7. February 26, 2016 / 7:05 am

    I love milk! That bacon breakfast burrito looks like the perfect thing to wake up to. Thanks for giving us some ideas and inspiration!

    • February 26, 2016 / 8:52 am

      You are very welcome! Always nice to try something new 🙂

  8. February 26, 2016 / 8:50 am

    My stepson is always looking for more protein, so I loved these breakfast ideas! I’m disappointed though that the giveaway is only open to US residents. None of the good giveaways are ever open to people in Europe… we like contests, too!
    Sage recently posted…Free Healthcare in Denmark: My First-Hand ExperienceMy Profile

    • February 26, 2016 / 8:51 am

      Aww so sorry Sage! I wish I had control over that 🙁

  9. February 26, 2016 / 2:37 pm

    I love my morning breakfast of granola or oatmeal. But I do remember that I do not have enough protein my my breakfast diet. So thank you for your suggestion. Will definitely be more aware of that!

  10. linda
    February 26, 2016 / 2:47 pm

    I absolutely love chocolate shakes in the morning or oatmeal with cinnamon sugar and almonds 🙂

  11. February 27, 2016 / 10:50 am

    I need to get back in the habit of eating a healthy breakfast. Right now it’s sadly a vanilla cream pop. Bad!!! I’d like to eat the Blueberry and Almond Overnight Oats with a Hard-Boiled Egg for breakfast.

  12. February 27, 2016 / 10:51 am

    P.S. I looooove milk!

  13. donna
    February 27, 2016 / 6:57 pm

    I drink milk with my wheat pancake

  14. donna
    February 27, 2016 / 6:59 pm

    my favorite recipe is the Ricotta Cheese & Asparagus Scrambled Eggs on Toast

  15. Tiffany
    February 27, 2016 / 10:46 pm

    I’m so bad with eating breakfast. It’s probably the only meal I skip but I definitely need to change that. This would be the perfect way to be sure I don’t skip it anymore.

  16. manda
    February 28, 2016 / 4:59 pm

    I have eggs for breakfast. But I drink milk at night.

  17. February 29, 2016 / 3:26 pm

    I know for a fact that I’m not getting enough protein. I use protein powder in my smoothies to make sure I’m getting a bit more, but to tell you the truth it’s so hard to make sure that I’m getting enough fruits and veggies in my diet AND the proper amount of protein. I feel like if I get enough of one, then the other suffers.

  18. Ellen Casper
    February 29, 2016 / 8:56 pm

    I love to have greek yogurt with berries for breakfast and add a scoop or 2 of protein powder to my milk.

  19. Ellen Casper
    February 29, 2016 / 9:01 pm

    Protein Power Huevos Rancheros sounds yummy!

  20. Prasert
    March 1, 2016 / 9:55 am

    Milk is always a part of my breakfast

  21. Harmony b
    March 1, 2016 / 6:53 pm

    I like oatmeal or cereal with fresh fruit

  22. michael
    March 1, 2016 / 8:19 pm

    i love quesadillas!

  23. Harmony b
    March 3, 2016 / 6:16 am

    The berry smoothie and breakfast burrito sound delicious

  24. Melissa Teears
    March 3, 2016 / 4:07 pm

    The Veggie & Protein Frittatas look soooooo good! I want to try and make them

  25. linda
    March 3, 2016 / 9:55 pm

    My favorite recipe from the site is the Raspberry Cottage Cheese Protein Pancakes. I’ve had protein pancakes for breakfast before but have never tried it with raspberry cottage cheese.

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