7 Tasty and Easy Breakfast Recipes That Build Muscle

Nov 15th, 2007 by Mehdi Tags: Build Muscle, Nutrition, Recipes

Breakfast is king of meals. Quality breakfasts help you lose fat by making you less hungry the rest of the day. Quality breakfasts also provide your body with the nutrition & calories it needs to build muscle.

What’s a quality breakfast? Something that consists of proteins for muscle growth, slow digesting carbs for energy & healthy fats. If you can add extra fiber, fruits & veggies that’s even better.

The problem. Preparing breakfast takes time. Many solve this by skipping breakfast or buying stuff at work/school. The former is unhealthy. The latter is more expensive than making breakfast yourself & also often unhealthy.

The next breakfast recipes take less than 15 mins to prepare. Not only will they help you build muscle, they’re also easy & rather tasty. Here are 7 tasty & easy breakfast recipes that build muscle.

1. Oats & Bananas. Put rolled oats, whey & flax seeds in a bowl. Add milk & a sliced banana. Microwave for 2 mins. Add cinnamon, let it cool & eat. Switch the banana by apples, raisins or berries for a change. Try also honey & almonds.

2. Omelets with Veggies. I like omelets with onions & tomato. Spinach is also great. Bell peppers, zucchini & broccoli work too. Olive oil in pan. Chop veggies. Fry them. Pour the eggs. Cook until firm. Spice it up with cumin & pepper. Done.

If you use frozen veggies, unfreeze them the night before. For fresh veggies: cut them into pieces the night before & put them in your fridge. This speeds up preparation time in the morning.

3. Protein Shake. Take your shaker. Add milk, whey, instant oats & 1 tbsp olive oil. Shake it. Drink. I know some readers drink raw eggs on waking up. I prefer cooked eggs, but you might want to try it.

Make a double protein shake if you need extra calories. Drink half on waking up & take the other half with you to work/school. If you don’t have much time in the morning, prepare your protein shake the night before & keep it in the fridge.

4. Smoothie. Get a solid blender that doesn’t break when crushing frozen food. Two scoops whey, 1 cup frozen broccoli, 1 cup frozen berries, 1 apple, 750 ml water, 1 tbps flax seeds, 1 tbps olive oil. Mix everything in your blender. Drink.

The whey you use influences the taste of the smoothie you’ll end up with. Make sure you use a quality whey.

5. Granola Crunch. I’m not a fan of granola, but for those who are this is an easy breakfast recipe that builds muscle. Pour quark or yogurt in a bowl. Add granola, whey & berries. Mix. Eat.

6. Quark & Fruit. Quark with berries or apples or bananas. Add flax seeds for extra fiber. Replace the quark by cottage cheese if you prefer. You can use yogurt although it’s often less protein rich. Solve this with extra whey.

7. Scrambled Eggs with Bacon. The breakfast of champions. Takes longer to cook, but definitely worth it. Scrambles eggs with bacon or with ground round. You can add veggies like onions & tomatoes.

Eat the whole egg. The yolk has half the protein and vitamin A, D & E. Saturated fat increases testosterone levels. You won’t become obese if you train hard & eat healthy the rest of the day. Go for red meat & eggs. This is man food.

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22 Responses to “7 Tasty and Easy Breakfast Recipes That Build Muscle”

on 15 Nov 2007 at 5:25 pm1KL

These recipe sound ymmuy — but do some of them fit the Anabolic Diet?
on 15 Nov 2007 at 5:32 pm2Mike

How long does it normally take to fry the veggies for an omelet?
on 15 Nov 2007 at 7:11 pm3krets

Mike: Not long at all. Usually just a minute or two.

My normal breakfast is usually three eggs, two pieces of wheat toast (either dry or with natural peanut butter), and a big glass of 100% grape or orange juice.
on 15 Nov 2007 at 9:52 pm4Joe

Hi, what is quark?
on 15 Nov 2007 at 11:14 pm5WOO!

good post! i like posts on good foods!
you seem to suggest whey in a lot of your recipes. would you say whey is ok to take several times a day, even on non workout days?
on 16 Nov 2007 at 1:16 pm6Mehdi

@KL
Eggs & smoothies always work. Remove oats from smoothies, go for green veggies (brocolli). Eggs: use spinach, bacon, peppers, etc.

@Mike
Depends on the veggies you use. Ognons take less time to prepare than zucchini.

@Joe
Quark cheese is similar to cottage cheese, although with a less pronounced taste. It’s thicker than yoghurt, but has zero fat, lower carbs intake & is higher in protein.

@woo!
My preference goes for eggs really. Last time I used whey was I think 4 months ago. Whey is a supplement, it’s good to help getting your daily protein intake, but it’s shouldn’t be your main protein source.
on 16 Nov 2007 at 6:56 pm7Mark McManus

Hi Medhi, totally agree with you on the bacon and eggs - Man Food! Yep I keep my carb intake quite low except for when it’s appropriate for building muscle. I like your stuff on the anabolic diet too!
Thanks,
Mark
on 16 Nov 2007 at 7:04 pm8Rob

MAN FOOD, YEAH!
on 17 Nov 2007 at 1:08 am9Kabir

for the oats and whey recipe, i find it turns out a bit nicer if you add the whey in after you microwave it all up. The taste is a lot better as opposed to having it cook with the oats.
on 17 Nov 2007 at 1:38 am10Mehdi

@Mark & Rob: Thanks!

@Kabir.
The whey tends to get sticky if you don’t mix it completely with the oats indeed.
on 17 Nov 2007 at 11:53 pm11ted

Those of you eating bacon may want to try turkey bacon. It’s nearly as tasty as regular bacon, and has a considerably higher protein/fat ratio. My personal favorite is Godshall Farms’ maple cured (which I get through Freshdirect, for those of you in NYC.)
on 18 Nov 2007 at 10:17 am12Jonathan

hell of a post…gonna print this out.
on 18 Nov 2007 at 11:41 am13Alex Kay

Just woke up to this, I think I am going to make some scrambled eggs and bacon now! Yumm
on 30 Nov 2007 at 6:47 am14Young Athlete

Quark sounds kind of strange ill try it out. Whey protein which i do own is really expensive…..whole foods are better. I do use the whey protien after work outs i like it with dinner. Breakfast is always hard but i guess ill learn how to whip up some eggs before school. BTW get egg white powder and put in your smoothies. Other then that jug the smoothy I almost puked while drinking mine lesson learned jugg.

Ps
All summer i had peanut butter on bread
I would take a loaf of bread and sit and eat with peanut butter
Taking in slowly but surely

I could do over a loaf in one day while eating my normal diet
I promise you that is around 50g of protien or more never counted and i know it’s 1000+ calories im switching to whole wheat i don’t know the numbers fo that.
on 09 Dec 2007 at 9:47 pm15Steve

Regarding Bacon & Eggs.

“The breakfast of champions. Takes longer to cook, but definitely worth it”.

Use your microwave. Scramble your eggs & toss in some milk. Also buy a Microwave Bacon Tray. 3 mins for your eggs & 2 for the bacon. Done.
on 09 Dec 2007 at 9:51 pm16Mehdi

Great tip Steve. Never tried that. Thanks for sharing.
on 29 Apr 2008 at 5:53 am17Khalid

Hi Mehdi,

Thank you very much for this nice, Tasty and Easy Breakfast Recipes
i have been eating all the stuff you mentioned but need to prepare it in your way..

Thanks.
on 30 Apr 2008 at 4:04 pm18harry

What the hell is “quark”?
on 06 May 2008 at 9:45 am19Andrew

Medhi,
I heard from medical authorities that it is not safe to eat eggs every day due to its high cholesterol content and that the most eggs one should eat in a week is 4 eggs, and that’s if that person has a healthy cholesterol level. What do you say?
on 26 May 2008 at 7:16 am20Liam

Is putting olive oil in a protein shake normal? Sounds kind of unhealthy to me… Any help would be appreciated.
on 26 Jun 2008 at 5:07 am21Jonathan

@Andrew

Good question, friend… eggs are high in cholesterol, you’re very correct… however, most studies have shown that actual cholesterol in the diet is fairly negligible, compared to other factors. Remember several things when you hear something from medical authorities:

1) You aren’t a common American (or person, for that matter.) You’re a body builder, and because we take so good of care of ourselves, we can get away with a lot of things other people may not be able to. That’s the good news.

2) The “authorities” often don’t really know what they are saying. That’s the bad news. For years, we were told not to eat a high fat diet… especially saturated. Well, it turns out there is NO scientific link (I repeat: NONE) between fat levels and cholesterol. High fat diets tend to have much lower cholesterol counts then high carb ones, actually. Also, cholesterol, at least in a bodybuilder, is one of the main substances that is converted into testosterone. And old bodybuilding friend of mine once told me “Chicken makes you weak.” He said this because of its low cholesterol count.

I hope this helps! Do your research, you’ll be surprised by what you may find.

Best wishes!
on 26 Jun 2008 at 11:18 pm22Jason

One can also use low-calorie bread for many meals (available at the grocery store, in the US anyway). The Sara Lee brand has 45 calories per slice with 3g protein. I like to make french toast using this bread and low calorie syrup, which has

low calorie bread x 3 = 135 calories, 9g protein
egg x 3 = 210 calories, 18g protein
low cal syrup = 35 calories

for a 380 calorie meal with 27g protein. using this kind of bread also makes a turkey sandwich a great protein-packed low-cal meal.

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