(Family Features) Eating a high-protein breakfast can help provide energy and focus to keep your day on track. While many experts now recommend 25-30 grams of protein at each meal, the average breakfast plate only contains 13 grams. One way to help close the gap is to add an 8-ounce glass of milk to your meal. Whether organic, flavored or white, each variety provides nine essential nutrients, including 8 grams of high-quality protein per 8 ounces to help start the day on the right foot.

Get ahead of the game and prep breakfast the night before so you have something delicious and satisfying to look forward to each morning. Now is the perfect time to update your routine with these powerhouse breakfast ideas. These recipes are all made and paired with milk, helping you get protein and nutrients you need to fuel your day.

Once you try these delicious recipes, you’ll never go back to your old, lackluster options again. For additional breakfast inspiration, visit milklife.com.

1. Amaranth Porridge with Pears, Crunchy Pecans and Yogurt
   

   Brighten your morning with the fragrant scent of pears and pecans, the perfect combination of flavors in this amazing recipe. Pair with an 8-ounce glass of milk and you’ll have energy and inspiration to tackle the rest of your day.

2. Chai Quinoa Protein Breakfast Bowl
   

   Treat yourself to this protein-packed breakfast bowl with a sweet spin. This recipe will make even the most ordinary morning feel special.  

3. Protein Power Huevos Rancheros
   

   Switch up your usual morning eggs with this Southwest-inspired savory breakfast recipe. It’s simple to add some spice to scrambled eggs, and this is the perfect recipe to bring on that zing.

4. Blueberry Quinoa Pancakes
   

   These will make you feel anything but blue. Add flare to traditional pancakes by cooking them with quinoa and topping with blueberries. This recipe packs a protein punch to get your day moving in the right direction.

5. Blackberry-Hazelnut Power Bowl
   

   Warm fall flavors like hazelnut and nutmeg complement the blackberries and bananas in this delicious power bowl. It’s perfect for weekend mornings when you want to slow down and savor the day.  

Source: MilkPEP

(Family Features) Spring brings warmer weather and a fresh start, making it the perfect time to reinvigorate your workout routine and healthy habits by starting with fresh ingredients. Whether you’re training for an upcoming event or simply looking for new and easy nutritious meal options, these protein-packed recipes prepared by U.S. Ski and Snowboard Association’s chef and registered dietician Megan Chacosky are perfect for casual fitness enthusiasts and elite athletes alike.

Few people understand the nutritional needs of athletes during their spring training period better than Chacosky. She stresses the importance of protein to all athletes. Boosting a simple smoothie recipe with a tasty solution like Rockin’ Refuel is an easy way to add a high-quality source of protein.

Made from pure, fresh milk, Rockin’ Refuel is a healthy option to start your day or recover after a workout. Chacosky typically uses one full bottle, which contains up to 30 grams of protein, as the base ingredient in smoothie recipes and adds fresh, seasonal fruits and vegetables.

For example, Chacosky’s Spicy Chocolate Avocado Smoothie can be your solution following intense workouts to help repair and replenish muscles, or you can prepare for a big race with a Berry Cherry Blend Smoothie with its full serving of antioxidants. For athletes looking to maintain or lose weight while still taking in a daily dose of protein, her Lean Chai Latte Smoothie makes for a nutritious mid-day snack.

Find tips to optimize your nutrition at rockinrefuel.com.

Lean Chai Latte Smoothie

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Vanilla Lean Builder
• 1 tablespoon loose chai tea or contents of 1 tea bag
• 1/4 cup plain, nonfat Greek yogurt
• 1-2 cups ice

1. Place all ingredients in blender and blend to desired consistency.

Berry Cherry Blend

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Strawberry Muscle Builder
• 1/4 cup plain, whole milk Greek yogurt
• 1/2 cup frozen blueberries
• 1 cup frozen tart cherries
• 1 cup spinach

1. Place all ingredients in blender and blend to desired consistency.

Tip: Use as morning meal replacement by adding 1-2 teaspoons chia seeds or 1-2 tablespoons oats for added fiber.

Spicy Chocolate Avocado Smoothie

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Chocolate Muscle Recovery
• 1/4 cup plain, whole milk Greek yogurt
• 1/2 avocado
• 2 teaspoons cocoa powder
• 2 teaspoons cinnamon
• 2 teaspoons chili powder
• 1 cup ice

1. Place all ingredients in blender and blend to desired consistency.

Tip: Add 1-2 teaspoons chia seeds or 1-2 tablespoons oats to add fiber.

Source: Rockin' Refuel