You already know that breakfast is the most important meal of the day (you do know that right?). Did you also know, current studies show that you should eat 25- 30 grams of protein for breakfast? Protein first thing in the morning not only will jump start your metabolism, it’s more filling and takes longer to digest, so in theory, you’ll eat less as the day goes on.

Here are my suggestions for some mighty fine high protein breakfasts.

Oatmeal – 1 cup only has 6 grams of protein but it’s full of fiber. You’ll need to add some nuts and milk to get closer to your 30 grams.

Brick of dough – if you are not willing to give up that bagel remember the average bagel has about 350 calories and 13 grams of protein. Replace the cream cheese and top with cottage cheese. It’s not that bad! Toss some tomato slices on top for color. (I’m talkin’ to you Mike!)

Greek yogurt – add low fat granola and fresh berries. Try blue berries and raspberries that way you get two of your daily colors taken care of.

Breakfast Burrito – Whole-wheat tortilla, 2 eggs, veggies of choice (remember your colors!), a bit of cheese and salsa. Yum!

Protein FYI’a

• 1-cup milk 8 grams protein
• ½ cup low fat cottage cheese is 16 grams
• 1 cup non fat yogurt 13 grams
• 1 cup Greek yogurt 20 grams
• 1 egg 6 grams
• 1 oz cheddar cheese 7 grams
• ½ cup tofu 10 grams
• ½ cup most beans 7.5 grams
• 6 grams per 1-cup soymilk
• 14 walnut halves 4 grams for
• 20 Almonds 6 grams
• 2 tbsp Peanut Butter 8 grams

Don’t forget to have some fiber with your protein to keep it moving along its path. You know how I feel about that.