Protein is important -- it's found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine (people's bodies don't store protein). Experts suggest you aim for 5g of protein in every breakfast. But how does that fit into the amount recommended for an entire day? As it turns out, that's a custom fit.
The Institute of Medicine (IOM) recommends using this formula for determining your protein requirements: Eat 0.8 grams of protein for every kilogram you weigh. What does that translate to for you? The average American adult female weighs about 164 pounds; the average adult male weighs about 194 pounds. That's roughly 60g of protein for a 164-pound woman, and about 70g for a 194-pound man.
Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help you start the day with a good shot of protein.