Get More Protein at Breakfast

You likely already know that breakfast is the most important meal of the day. But have you thought about how much protein you are getting in your morning meal? Protein at breakfast can help power you through the morning so you can win the day.

Experts recommend getting 20-30 grams of protein at each meal rather than in one large amount. [1] In fact,  most people consume only 10-12 g of protein at breakfast – a far cry from the suggested 20-30 grams! [2] One delicious, easy and affordable way to get high-quality protein in the morning is to drink milk – an 8 oz. glass of milk contains 8 g of protein. And, great news: that’s more protein than an egg! [3]

Up the protein ante in the AM easily with these tasty, protein-packed breakfast picks:

PB & Banana Sandwich with a side of Milk

  • Spread two slices of whole grain toast with one tablespoon of peanut butter on each slice. Top with ½ a banana (sliced) and serve with 8 oz. of ice-cold fat free milk.
    • Protein punch = 24 g

Powered-up Oatmeal with a Twist

  • Add 8 oz of fat free milk to ½ cup of quick oatmeal. Sprinkle on one tablespoon of slivered almonds and ½ cup fresh blueberries, and serve with 8 oz. fat free milk.
    • Protein punch = 24 g

Make-Ahead Frittata

For more recipes, tips and to see how milk matches up to other breakfast options, visit


[2] What We Eat in America, NHANES, 2001-2002.

[3] USDA National Nutrient Database for Standard Reference, Release 25.