Protein promotes satiety by helping slow digestion to buffer the breakdown of the carbs in your cereal — key to enjoying slow-burning energy that lasts all morning. Cow's milk provides about eight grams of protein per cup. In case you were wondering, skim, low-fat, and whole milk all have the same amount of protein. 

For those avoiding dairy, soy milk and pea protein milk also provide about eight grams per cup. Just keep in mind that many other non-dairy milks like almond and coconut have very little protein. It's totally okay to use them — you just want to make sure you're getting some protein into your bowl another way. For example, you could add a few tablespoons of nuts or seeds, or whisk some protein powder into the milk before adding your cereal.

Some cereals on the market have added protein, but check the label — soy protein isolate is a commonly used source, but it's a processed form of soy best kept on the "in moderation" list.