I’m very bought-in to the notion of amping up the amount of protein that I’m eating -- and that I’m making sure my family eats -- for quite a while. Protein just makes you feel better, gives you serious energy. All the experts are weighing in: protein, good.
But many of these experts recommend getting 25 to 30 grams of protein in the morning, before noon. Um, yeah, that wasn’t really happening in my house. When I started working with the Milk Life campaign, I realized that like most Americans we were falling short in the amount of protein we were eating to start off our days. And that backloading protein at dinner, not spacing it out over the course of the day, isn’t the best way to sure your body is getting the most out of the protein that our bodies need. Boo, hiss, but completely and easily fixable.
First, whatever you’re eating, pour a nutritious 8-ounce cup of milk to go with, thus giving you an 8-gram start to that goal. Then think about some of the ingredients that pack a morning protein wallop to go long with that milk, and make you feel fuller longer.
I’ve made some version of English Muffin Pizzas for snacks and breakfasts for some time, but now I’m thinking about how to make them even more protein packed. Eggs! Those, plus the cheese, plus that cold glass of milk. The grand protein tally? 30 grams. Boom, as my sons would say, with a dramatic hand gesture that people in their 40s have no business trying to execute.
And this my friends is a protein packed breakfast that your noon-self will be thanking you're a.m. self for. My two boys, and my husband, also inhaled these.
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- Preheat the oven to 400°. Line a rimmed baking sheet with aluminum foil. Place the English muffin halves on the baking sheet and toast for abut 4 minutes, until very light golden brown.
- Spread 1 tablespoon of sauce on each muffin half, and sprinkle 2 tablespoons of cheese over each. Return the muffins to the pan and return them to the oven for another 4 minutes, until the cheese is melted.
- Meanwhile melt the butter in a large skillet over medium high heat. Crack in the eggs and fry them to your liking (I like to cook them for about 3 minutes, then cover the pan for another 2so that the tops firm up nicely, but the yolk stays runny).
- Remove the English muffins from the oven, top each with a fried egg, season with salt and pepper, then evenly sprinkle over the oregano and the Parmesan. Serve immediately with an 8-ounce glass of milk.
|Nutritional Guidelines (per serving)|
|Total Fat||24 g|
|Saturated Fat||11 g|
|Unsaturated Fat||8 g|
|Dietary Fiber||3 g|