Fueling Starts with Breakfast: Get Your Daily Protein Intake

Daily Protein Intake

This year’s theme for National Nutrition Month® is “Fueling for the Future.” What better place to start getting your daily protein intake than with the first meal of the day, breakfast? Breakfast tends to be the most nutrient-dense meal of the day. Studies have found that there are a myriad of benefits to eating breakfast, including fewer absences from school, improved test grades and better memory for kids who consume breakfast, and better control over weight and blood sugar for adult breakfast eaters. In addition, breakfasts rich in protein have been shown to improve satiety, helping you power through busy mornings.

One of my favorite ways to start the day lately is with these Raspberry Cottage Cheese Protein Pancakes, which feature four stand-out ingredients: cottage cheese, oats, milk, and raspberries.

Get Your Daily Protein Intake with These Breakfast Ideas

Cottage Cheese

While cottage cheese isn’t a traditional ingredient in pancakes, it adds a hefty dose of protein, which is necessary for maintaining strong muscles. In fact, one half-cup serving of cottage cheese provides 12 grams of high-quality protein. Maintaining lean muscle mass is important for helping you power through a workout now and stay active later in life. You build muscles by moving them with regular exercise and replenishing those muscles by choosing foods that are rich in protein.

Old-Fashioned Rolled Oats

Oats are a good source of fiber. Dairy and plant-based foods, like oats, are a winning combination, providing all four nutrients that most Americans are not getting enough of: fiber, calcium, potassium, and vitamin D. A diet rich in fiber from whole grains, vegetables, fruits, legumes, and nuts can help promote gut health.


A glass of milk is a simple way to fuel your body. With 8 grams of high-quality protein at just around 20 cents per glass, milk is one of the best protein bargains for your dollar. A diet rich in calcium and vitamin D from milk and other dairy foods can also help you build strong bones in childhood and adolescence and maintain strong bones later in life.


Sweet-tart raspberries are a crowd favorite and are a good source of fiber and immune-boosting vitamin C. Raspberries are also rich in antioxidants, which may help reduce the risk of some chronic diseases.

When paired with a glass of milk, each serving of these Raspberry Cottage Cheese Protein Pancakes provides 31 grams of protein, along with calcium, potassium, vitamin D, and fiber, to help you fuel for the future.

What is Your Recommended Daily Protein Intake?

Do you know how much protein you should be consuming every day? According to many credible sources, you are suppose to eat 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound of body weight.

Jessica Ivey is a Registered Dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She loves spending time in the kitchen creating original recipes to help busy families eat well and enjoy more meals together. Jessica lives in Birmingham, Alabama, with her husband, three children, and dog

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