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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.