(Family Features) You may recognize the importance of protein as part of a healthy eating plan, but if you’re like most people, you may not realize that the time of day you consume your protein matters.

According to the Institute of Medicine, 10 to 35 percent of total daily calories should come from protein. For a 2,000 calorie diet, this translates to about 50 to 175 grams per day. However, most Americans tend to eat most of their protein in the evening, leaving them without the appropriate fuel to feel energized in the morning.

Distributing your protein throughout the day, starting with a power punch at breakfast, will energize your mornings, and you’ll feel fuller longer and be able to focus on tackling the day ahead.  In addition to energy and focus, getting 25 to 30 grams of protein at each meal can help support bone health, maintain a healthy weight and build lean muscle.

To jumpstart your morning with protein, pair a glass of milk with your favorite breakfast foods – like eggs – or mix milk into your favorite smoothie or overnight oats combination. Whether in a glass, cup or bowl, or mixed into a simple recipe, milk is an ideal way to get high-quality protein, along with eight other nutrients you need, like calcium, vitamin D and potassium.

For additional recipes and to learn more about the power of dairy protein, visit MidwestDairy.com.

Power Up Muffin Cups

Ingredients

• nonstick cooking spray
• 8 large eggs
• 1 3/4 cups plain 2 percent Greek yogurt
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 1/4 cups shredded mozzarella cheese, divided
• 1 1/4 cups shredded cheddar cheese
• 1 1/2 cups frozen chopped broccoli, thawed
• 1 1/2 cups cubed whole-grain bread

Preparation

1. Heat oven to 375°F. Coat standard 12-cup nonstick muffin tin with nonstick cooking spray.
2. In large bowl, beat eggs and yogurt until thoroughly combined. Whisk in onion powder, garlic powder, salt and pepper. Stir in 3/4 cup mozzarella cheese, all cheddar cheese, broccoli and bread; mix thoroughly.
3. Let stand for 10 minutes. Stir thoroughly, then divide mixture evenly among prepared muffin cups. (Cups will be about two-thirds full.) Top evenly with remaining mozzarella cheese.
4. Bake for 20 to 25 minutes, or until the tops are golden brown. Let stand for 5 minutes before serving.

Sponsored by Midwest Dairy Association