I m having protein for breakfast

Tired of the same New Year's resolution? The popular yet undefined goal to make healthy choices often fails after a few weeks as we get tired of pursuing such a lofty goal. This year, get specific with your goal and commit to making the most of each day by increasing your protein intake at breakfast.

We tend to eat most of our protein in the evening, but back-loading protein at dinner can affect how your body uses it. That's why experts recommend spacing out protein intake throughout the day to make the most of the important nutrition it provides. In fact, many nutrition experts now recommend getting 25-30 grams of protein at each meal for the best daily nutrition, yet many of us only get about 13 grams of protein at breakfast, on average.

Pairing a glass of milk (or chocolate milk) and its high-quality protein with your eggs or favorite overnight oats combination is an easy, delicious way to help get the 25-30 grams of protein recommended before noon. Plus, you'll feel fuller longer so you can focus on the things you want to accomplish.

Savory Oatmeal with Soft-Cooked Egg and Bacon:

Servings: 1
Protein: 32 grams

INGREDIENTS

1 cup low-fat milk
1/2 cup old-fashioned oats, uncooked
1 pinch sea salt
1 tsp cooking oil (or 1/2 a second of spray)
1 large egg
1 Tbsp cheddar cheese, grated
1 slice cooked bacon, coarsely chopped
2 tsp spring onion, sliced
salt and pepper to season (optional)

METHOD

Combine milk, oats and salt and cook according to package instructions. While oats cook, heat small, non-stick skillet over medium heat. Lightly coat with cooking oil. Add egg and cook about 3-4 minutes for runny yolk.

Serve oatmeal topped with cheese, bacon, egg and green onion. If desired, season with salt and pepper.

Serve immediately with glass of milk.

* Nutrition information per serving: 540 calories; 23g fat; 8g saturated fat; 225mg cholesterol; 32g protein; 52g carbohydrates; 4g fibre; 800mg sodium; 605mg calcium (70 per cent of daily value). Nutrition figures based on using low-fat milk and including a large glass of milk.

Almond Butter English Muffin with Peach-Topped Cottage Cheese paired with Chocolate Milk:

Servings: 1
Protein: 32 grams

INGREDIENTS

1 Tbsp almond butter
1 English muffin, toasted and halved
1/2 cup cottage cheese
1/4 cup diced peaches

METHOD

Spread almond butter on toasted English muffin.

* Nutrition information per serving: 230 calories; 10g fat; 1g saturated fat; 0mg cholesterol; 9g protein; 30g carbohydrates; 6g fibre; 280mg sodium; 229mg calcium (25 per cent of daily value).

For morning snack: Top cottage cheese with peaches and serve with large glass of chocolate milk.

* Nutrition information per serving: 270 calories; 3.5g fat; 2.5g saturated fat; 10mg cholesterol; 22g protein; 38g carbohydrates; 2g fibre; 610mg sodium; 361mg calcium (35 per cent of daily value). Nutrition figures based on using low-fat chocolate milk and including a large glass of chocolate milk.

For more information on getting closer to your morning protein goal, MilkLife.com.