Protein is essential at every meal, not only to build muscle, but to satiate hunger and energy levels. Your daily protein needs vary depending on your weight, activity level, and whether or not you're pregnant — check out this chart to see how much protein you need. For example, a 150-pound active woman needs about 89 grams a day.
Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says to aim for "20 to 30 grams of protein at each meal." If you have a tough time getting your fill at breakfast, make one of these delicious smoothies — all with at least 20 grams of protein.