One of the biggest challenges for my family is getting enough protein in the morning, especially when there isn't a lot of time to cook eggs (which is usually what I prefer!) So, how much protein do we need? RDA protein* for males 19 and older is 56 g per day; for females 14 and older it is 46 g. If you divide that among three meals then men should have at least 19 g, and women should have 16 g. Personally, I eat more frequently than that and eat a little more than the guidelines since I am very physically active.
*(Source: Food and Nutrition Board, Institute of Medicine)
Lately, Kellogg's Special K Protein Plus has fit the bill quite nicely. Each 3/4 cup serving provides 10 g protein, and it contains 5 g of fiber, which brings the net carb total to 9 g. It is also blissfully low in sugar...only 2 g. The serving size is on the small side; realistically we eat 1.5 to 2 servings so that amps up the protein. Adding 1/2 cup of skim milk provides an additional 5 g of protein, so that usually gets the job done. As a mid-morning snack I enjoy a 1/2 cup of cottage cheese or some string cheese.
What is your favorite way to get your morning protein? Share your comments here!
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