Page Description: Everyone agrees that breakfast is the most important meal of the day. Not only does breakfast power your brain with alertness and boost your energy level, but some specifics also help you build your muscle especially if you are a bodybuilder or you’re keen on your physical fitness. You will find in this article, several breakfast ideas all containing calorie and macro breakdowns to help you meet your personal nutritional needs.

Eating a well-rounded breakfast is vital when you are trying to gain some lean pounds. The best muscle-building breakfasts are those that contain a good amount of calories and the right proportion of macronutrients.

muscle building breakfast

Essential nutrients in a healthy muscle-building breakfast

  • Protein: This nutrient is important for both building and preserving muscle mass and it is very vital while bulking.
  • Fat: This is a good source of energy and it is important for hormones that play a role in muscle building.
  • Carbohydrate: This is the main energy source for the body and it is used in fuelling training.
benefits of an egg

Breakfast recipes for muscle building

1.        Chicken omelet

This is one breakfast packed with a lot of proteins to build both strong muscles and bones. Because chicken has in it the essential amino acids, which are protein building blocks, it helps in building muscle tissue. If you want more calories, eat darker cuts like the thighs. It has a low-carb value and as such, it is good for someone following a keto diet.  If you aren’t, you can add a slice of whole-grain toast to it.

Chick contains tryptophan and this amino acid has been linked to higher levels of serotonin. So, as a bonus for you, you will be happy to take on your workout since serotonin is one of the happy feel-good chemicals.

Ingredients

  • 4  eggs
  • 3 oz. cooked and chopped chicken
  • 1 tsp olive oil
  • 1 cup arugula or spinach
  • ¼ cup shredded cheese
  • Salt and pepper

Method of preparation

1.            Break eggs in a bowl and whisk. Add salt and pepper.

2.            Heat the olive oil in a pan on medium heat and swirl it to coat the pan.

3.            Pour the eggs into the pan and reduce to low heat.

4.            Use a spatula to pull the egg from the outside edge into the center so it doesn’t get attached to the sides.

5.            Let it cook for about a minute or two.

6.            Add the pre-cooked chicken, shredded cheese, and chopped spinach to half of the omelet and allow it to cook for about 30 seconds.

7.            Finally, fold the other half of the omelet over the top of the filling and cook for a minute or until when the cheese has melted.

breakfast berries and nuts

2.        Greek yogurt with berries and nuts

Yogurt is a great source of protein, bone-strengthening calcium, and electrolytes like potassium. It also provides some bacteria that are good for your health. According to research, healthy bugs have a positive impact on muscle mass.  The plain ones are better since the flavored ones are sweetened and can be packed with a lot of sugar.

Ingredients

  • 1 tsp honey
  • 1 cup non-fat Greek yogurt
  • 1 cup berries
  • ½ cup nuts

Method of preparation

  • Serve it just the way you like it!
coffee as a breakfast supplement

3.        Banana pancakes

One of the essential ingredients in the recipe is almond flour. Almond flour is a good alternative to wheat flour as it is lower in carbs and contains nutrients such as Vitamin E which helps to reduce inflammation and ease post-workout pain.

The recipe also contains fruits like berries and bananas. Berries are rich in Vitamin C which improves immunity. It is very helpful especially if you engage in intense workouts which can cause a temporal drop in immunity. Also, bananas are an excellent source of potassium, a mineral that helps you replenish what gets depleted every time you sweat.

Ingredients

  • 2 eggs
  • 1 Tbsp. coconut oil
  • 1 tsp cinnamon(optional)
  • 1 cup berries
  • 1 banana
  • ½ cup Greek yogurt
  • ¼ cup ground almonds (almond flour)

Method of preparation

1.            Mash the banana in a bowl. Break in the eggs and add almond flour

2.            Mix all together to form a batter.

3.            Heat the coconut oil medium-high on a frying pan.

4.            Scoop in pancake mix

5.            Fry for 2-3 minutes on each side until it is golden and move it to your serving plate.

6.            Top with Greek yogurt and berries or serve on the side.

healthy breakfast for muscle building

4.        Eggs and avocado toast

Avocado toast is a great meal option when eggs are added to it, it makes a well-balanced breakfast option. Eggs are a good protein source. Those who consume whole eggs have greater muscle building after engaging in a resistance training exercise.

Ingredients

  • 3  eggs
  • 2 slices whole grain bread
  • 1 tsp coconut oil
  • ½  cup milk
  • ¼ sliced avocado
  • Choice of greens or tomato slices
  • Salt and pepper

Method of preparation

1.            Toast bread as you want.

2.            Break the 3 eggs into a bowl and whisk together with salt, pepper, and milk.

3.            Heat a pan on medium and add oil.

4.            Pour the eggs into a pan, and continue to scramble with a wooden spoon until it is cooked.

5.            Slice avocado and serve or smash on top of the toast.

7.            Add a choice of greens or sliced tomatoes.

cooking breakfast recipes

5.        Smashed chickpea and avocado toast

If you are trying to reduce your consumption of meat or you are a plant-based eater, this is just for you! Chickpeas are full of fiber, minerals, and vitamins. They also contain B vitamins which help support metabolism and help the growth of muscles. They are also a good source of plant-based protein. Some research shows that the quality of protein in it is better than in legumes like lentils and beans.

Chickpeas contain the essential amino acids except one – methionine. However, when you add whole-grain toast to the meal, it completes the amino acid picture.

Ingredients

  • 2 slices toasted whole wheat bread
  • ½  tsp olive oil
  • ½  cup arugula
  • ½ cup canned chickpeas, rinsed and drained
  • ½ avocado
  • Salt and pepper

Method of preparation

1.            Mash chickpeas, oil, salt, and pepper with a fork in a bowl.

2.            Toast the bread.

3.            Divide the chickpea mash between toast slices, spreading it evenly.

4.            Slice the avocado and serve it on toast with chickpea mash.

5.            Top it with an arugula or a fresh vegetable of your choice.

protein breakfast

6.        Protein Oatmeal

If you are always kept in a rush in the morning, this breakfast is for you as you can easily pour all the ingredients into a bowl to eat. The meal covers all that you need to build your muscle from whey protein, healthy fats, and complex carbs.

Ingredients

  • Oats
  • 1 tsp peanut butter
  • 1 tsp cinnamon
  • 1 tsp non-fat milk
  • 1 tsp natural sweetener
  • 1 scoop whey protein

Method of preparation

1.            Combine the oats, peanut butter, non-fat milk, cinnamon, and natural sweeter in a bowl.

2.            Microwave the mixture.

3.            Add a scoop of whey protein.

4.            Serve as desired.

turkey for breakfast
  • Turkey sausage and egg sandwich

If you are a lover of sandwiches, why not opt for one that contains a high dosage of proteins to keep you going all through the day? This recipe has several flavors in it that are protein-rich and hearty, making it a perfect option for muscle gain.

Turkey sausage is one good way to add protein to your diet. It is a healthy alternative to bacon as it satisfies your cravings, and keeps you healthy and on track to achieving your fitness goals.

Nutritional content

  • Carbohydrate: 32g
  • Protein: 17g
  • Fat: 8g
  • Calories: 268
veggie and protein breakfast
  • Scrambled eggs and veggies

Whipped eggs not only serve as hosts to various savory flavors, but they also improve muscle gain. It is a low-carb breakfast that comes without any added calories, making you feel fuller throughout the day. If you choose, you can add some low-fat shredded cheese and sliced vegetables like spinach, onions, tomatoes, and mushrooms to it. Then, season it with salt and pepper before you consume this power-filled breakfast.

Nutritional content

  • Carbohydrate: 12g
  • Protein: 26g
  • Fat: 16g
  • Calories: 296
ezekiel bread
  • Hard-boiled eggs and Ezekiel bread

The importance of eggs for breakfast cannot be denied. This is because they are rich in proteins and are easy to consume especially hard-boiled eggs as they are portable and convenient. Contrary to the popular belief about hard-boiled eggs, the yolks can be consumed in moderation. When combined with Ezekiel bread that has low-sugar benefits, you have a powerful meal.

Nutritional content

  • Carbohydrate: 30g
  • Protein: 31g
  • Fat: 17g
  • Calories: 397
chefs making muscle building breakfast

Conclusion

Now you know the kind of breakfasts that you should consume if you want to build those muscles. Not only will these meals help you gain weight, they prevent you from filling up your body with dangerous fat. You can build a good training plan with the right meals like those in this article

Also, you should note that if you are on a healthy path to building your muscles, you need to give your body time to adjust. It takes a lot of discipline and dedication to build muscles. Still, starting your day with these healthy breakfast options is the best way to begin!

References

7 Bulking Breakfast Ideas 

10 Best High Protein Breakfasts for Muscle Growth