Just reposting an oldie but goodie… I thought you’d like to see all the information in one place…

It really makes a difference when you start the day with a good dose of protein. I know that for me – I feel more alert, have more energy and less snack attacks; and I even stay warmer on these cold winter mornings when I serve up the protein before 8 am.

To that end, I want to share with you a dozen protein-rich breakfasts in the coming weeks and months. Most of theses next posts will have a protein packed breakfast idea, many may even come with a recipe; I will indicate how much protein each has and an indication of about how much you’ll spend on your morning protein load. In most cases, the price will reflect an investment in stocking your pantry and/or refrigerator with some good protein sources.

There is a lot of conflicting information out there on what constitutes a healthy diet – so it’s hard to know exactly how much protein your body needs. The Institute of Medicine (IOM) and the Centers for Disease Control and Prevention recommend that 10-35% of your daily calories come from protein – so the best way to calculate this is really based on your height, weight and caloric need. The chart below is a ballpark estimate from the IOM on the Recommended Dietary Allowances for different age groups:

Recommended Dietary Allowance for Protein
  Grams of proteinneeded each day
Children ages 1 – 3


Children ages 4 – 8


Children ages 9 – 13


Girls ages 14 – 18


Boys ages 14 – 18


Women ages 19 – 70+


Men ages 19 – 70+


For adults who struggle with weight control, a great secret to keeping in check your food cravings [and therefore daily calories] is to start the day with at least 10-15 grams of protein

So from now through the first week of April, you’ll find weekly suggestions and recipes to boost your protein power  in 2013! Here are the ones that have been posted so far!

1- Homemade Turkey Sausages

2 – Hot Buckwheat, banana, flax and walnuts 

3 – Black Lentils 

4 – Whole wheat toast with peanut butter and yogurt 

5- Egg and spinach greens fried in coconut oil  

6- Leftover brown rice porridge 

7- Oatmeal and milk 

8- Cottage cheese, strawberries and almond slices  

9- 2 Egg cheddar cheese omelette with mushrooms

10- Boiled Quinoa, Berries and Walnuts

11- Fruit and Yogurt Smoothie

13-  Tofu Scramble

14- Variation on a previous protein-rich breakfast 

For more information on protein RDAs see: http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein