Hey you guys with the shrinking brains! 
I think it was @Colorado_mom who suggested Mynetdiary. I’ve been using it and I’m finding it has a very good database of foods. I’ve also been using Fiton app for exercise and I’ve been happy with the Pilates offerings. For both I’m still using the free versions.
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That’s great. I have been using the fee MyNetDiary ($60/year) because I like the long term tracking capabilities. But I think that the food log and most of the features are likely same on free version. Glad to hear it is working for you. Glad also to have the FitOn recommendation.
The linked article from recent AARP bulletin says, “…Studies show that older folks who fail to get 25 to 30 grams of protein in the morning are likely to stay in muscle-loss mode all day.…”. I certainly don’t get that much protein at breakfast, even on a day when I have an egg (6g protein) or two of Fiber One cereal with milk (9g). My lunch typically is in the afternoon, not morning.
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been doing at least that (25-30 grams of protein in the morning) for I don’t know how many years. Pretty much the same thing everyday of my life.
Interesting. Thanks for posting.
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I’m all set! 
“ One cup (226 grams) of cottage cheese provides 28 grams of protein”
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I seem to eat enough protein from the link, what I don’t eat regularly is quinoa.Another vegetable that I eat often and has protein is broccoli.
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Great link - thanks. I eat a lot of those foods, just not much for breakfast.
I was actually thinking about trying cottage cheese tomorrow morning (we have some pineapple cottage cheese in the fridge) with chopped mango and walnuts. For many years my mother used to have saltines and cracker barrel cheddar cheese for breakfast. Seemed odd to me, but it was probably a good choice.
I was not surprised by the recommendation for older people eating enough protein…. just the suggestion to skew so much to morning.
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I drink a smoothie in the morning with almonds, that’s protein, I usually do this after breakfast.
Milk is another one, I drink cafe au lait every day.
Occasionally I have an egg otherwise it would be a no meat day.
Otherwise I just have a hot bowl of steel cut oats, a piece of toast, and cup of cafe au lait everyday.
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Interesting.
I drink 2 lattes every morning (16 grams of protein in 16 oz milk).
If I pair that with a cup of Greek yogurt, looks like I’m good. (I was surprised - figured I didn’t get enough). On the days I eat oatmeal I’m not as good… I often put almond slices on my oatmeal, but probably not enough to give me what I should be eating.
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Interesting re the protein. My SIL recently lost a good amount if weight. Says all she really changed was cutting out ice cream and now eats a lot of egg whites in the am. Some crazy number like 8 or 10. She wasn’t heavy to begin with.
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I eat the exact same breakfast every day during the workweek - 1 cup of plain greek yogurt, 1/2 cup of raspberries and 1/2 cup of granola. It looks like I’m hitting it with the protein.
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Was that the cheese spread? Not sure there would be much protein in that!
Cottage cheese is a good base like yogurt for a meal. But better to add your own “toppings” as opposed to buying the ready made store cottage cheese w/fruit - which often has added sugar.
I like a savory breakfast a lot of the time. This is where something like leftover (homemade) pizza can work out! Thin crust, good vegetables and cheese on top.
I also will just slice up a plate of apples and good cheese. And PB. And of course eggs. 
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I find that I do best when I have a good balance of proteins/healthy fats/carbs at each meal. I average about 20-25 g of protein for breakfast. Without the protein I tend to not be as satisfied and then overeat at lunch.
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That tracks with what the nutritionist told me – eat 80-100 grams of protein a day though she didn’t specify to get a significant portion in the morning. Now that I am doing IF, my first “meal” is a 12-gram protein bar about 10:30 so that’s my morning meal.
One recommendation I came across in IF research was to eat your desired body weight in protein. I don’t see how I could ever do that and still lose weight. I am at 1,200 calories/day and want to get to 160 pounds. Right now I work to get to the 80-100 grams a day and don’t see how I would get to 160 and eat anything else.
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Mom’s breakfast cheese was not a spread. It was Cracker Barrel square log, a staple in our house growing up. (Mom had it for breakfast on saltines. Dad had it sometimes with an evening martini. ). Looks like they’ve changed from the old familiar foil packaging - https://www.kingsoopers.com/p/cracker-barrel-extra-sharp-yellow-cheddar-cheese-block/0002100000903?fulfillment=PICKUP&storecode=62000042&&cid=shp_adw_shopl_.king+soopers_g_lia_shop_acq_evgn_ship_dairy+%26+eggs&gclid=Cj0KCQjwuMuRBhCJARIsAHXdnqMajlLL_pHEapk79-T-7GQ6PHctQU4S-uK4NZ-fxA1L1rk4e2yVeXAaAk2lEALw_wcB&gclsrc=aw.ds
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Personally, I can’t stand sweetened cottage cheese or yogurt or any “parfaits.” I like these foods plain with a dash of salt if they are not salted, maybe with a side of berries (but not mixed in).
Speaking of oatmeal… Oatmeal can be made high protein if it is made on the stove top with loads of milk and allowed to boil to evaporate most of the water content.
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I also eat oatmeal almost every day, as my mid-morning snack. The oatmeal cup that I buy to consume at work has 9 grams of protein and then I add milk to it. There are higher protein oatmeal cups, but then tend to have lots of sugar, which I don’t like.
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With effort today, I was able to get 25g protein for breakfast (267 cal). So far I’m not on board to the morning-tilt on protein every day, but it is something to think about.
- poached egg 6g
- 1/2c low-fat cottage cheese** 9g
- 1T chopped walnuts (I like the crunch) 1g
- 1/2 scoop collagen peptides powder in coffee++ 10g
** I used pineapple cottage cheese. As abasket pointed out, it’s better to add your own toppings. I often do that (same for yogurt), but we have this variety around this week because my husband likes it. Not ideal, but better than some of his alternative food choices.
++ Normally I only do this if prior day’s protein dipped under 50g. Typically I like my weekly average to be 60g or more per day (I am about 120lb… if heavier I’d have higher target).
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The standard that I’ve seen is to eat a minimum of 1 gram of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 150 pounds, or about 68 kg, would need about 68 grams of protein per day. However, IMO, that’s simply not enough, especially if you’re very active.
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