Are you tired of eggs for breakfast every day?
If you are a bodybuilder, you understand all too well the importance of a full, high-protein breakfast.
Your healing and growing muscles need a lot of fuel, and after the restful night you’ve had, the first meal you break your fast with should be one that will fuel you throughout the hard, sweat-breaking, muscle-building session that awaits you in the gym; and to fuel you the rest of the day (well, before your next meal).
So… what do you need to eat to be fully sated, to keep your muscles nourished, and for you not to feel too hungry too soon? Well, the trick is in loading up your breakfast with proteins.
Bear in mind that whenever you skip breakfast, your brain will receive signals that tell it that the body needs to conserve energy.
So, you will feel less hungry (no hunger signals are sent), and the worst bit is that your body might be forced to breakdown the muscles for proteins if you are starved for too long.
It’s worth noting that the ideal bodybuilder’s body is made of lean muscle and very little fat, and that means that in the event of starvation, there is very little fat reserved for fuel, and the muscle will be broken down too soon, too fast.
Best, Simple Breakfast Ideas for Bodybuilders
#1. Homemade Protein Shake (Mass Gainer)
You need something other than eggs today, which is why the first breakfast idea we are recommending is the simple mass gainer homemade protein shake.
We understand that most days, it’s a lot easier for you to throw in all the ingredients in the blender then chug it all down on the way to work or in your home office. So, we know that you will like this mass gainer.
You might also like the homemade shakes, because making it from your kitchen means you know exactly what goes into the shake – there are no fake ingredients or added sugars involved.
You may have heard this innumerable times in the past, but we will not stop reminding you that most of the weight gainer shakes that are sold on the shelves or by your favorite smoothie store are super-unhealthy because they are chock-full of sugars, and also, the carbs used are from sources that cause an immediate spike in blood sugar.
Let’s not mention the poor quality of the proteins used! So, even though these protein shakes will help you bulk up very fast, the fact that the ingredients used are unhealthy means that these shakes will mess up your health, hurting your progress in the long run.
In this shake, you will add the nut butter of your choice.
Nut butters are satiating, tasty, satisfying, healthy, and affordable source of calories and they would also lower your risk of heart disease.
Peanut butter, for example, is made of poly and monounsaturated fatty acids.
Peanut butter also contains important vitamins and minerals such as folate, resveratrol, vitamin E, and magnesium, all associated with the reduced risk of heart disease, as well as adult-onset diabetes.
The zinc in peanut butter, though minimal, is important for the healing and also strengthening of the immune system. The fiber in the nut butters will prevent constipation and enhance your digestive health.
This shake will give you 513 calories. It’s made of the following ingredients:
Choice of milk (almond, peanut, cashew, etc.) or water
2 scoops of protein powder
½ cup of oats
5 tbs of any nut butter
When blending, add the liquid in a small amount, blending incrementally, and adding the liquid slowly until you attain the desired consistency.
The shake has 20-60g of protein, depending on the protein powder you choose to use, 16g of fat, and 33g of carbs.
#2. Eggs, Bacon, Avocado, Hash browns, Berry Platter
We know that you think that you cannot have any more eggs, but whether you like it or not, eggs are an incredible protein source, and their inclusion in most breakfast plans for bodybuilders is not a mistake or an attempt to make you stop eating a full breakfast.
Now, if you think of yourself as a mass monster bodybuilder in need of a large amount of calories each morning, this could be the perfect breakfast spread for you. Here’s why.
Eggs are a representation of the ultimate meal for bodybuilders for several reasons. Among them is the fact that eggs are actual power foods and offer a varied spread of all the essential nutrients, vitamins, and minerals you need.
Eggs are rich in proteins, which are your muscles’ superfood – eggs come with all the 9 essential amino acids, and they also have a high content of the cholesterol-supporting fats.
They also come with vitamins A, B6, B12, E, D, and Folic acid, as well as iron.
How are these important nutrients for bodybuilders?
Vitamin A is crucial for healthy vision, good reproductive function; and it’s rich in antioxidants, which are powerful protectants of the cells from harmful substances such as free radicals.
Well, B6 vitamins are important for brain development, as well as the development of the immune function. B12 is essential for the production of DNA and red blood cells, and it also supports healthy nerve function.
You also have Vitamin E from the eggs for healthy vision, good brain health, and healthy blood production.
Vitamin E is also essential for the maintenance of healthy skin, and its antioxidant properties enhance the protection of the cells from the free radicals that cause diseases. Healthy production of blood cells is further enhanced by iron in the eggs.
You also have folic acid, which encourages the formation of new cells (it’s also great for fetal development).
Lastly, eggs are important for brain development and good health thanks to choline present in the eggs, which is an important part of neurotransmitters.
Next, you have avocados. Though not a favorite for every human, avocados are regarded as superfoods, and if you don’t mind them, you could incorporate then into different meal plans.
One of the top reasons why we recommend avocados for breakfast is that avocados are high in potassium (they have more potassium than eggs).
They also have lutein which is great for your eyes, avocados are loaded with fiber to enhance your digestive health, the last most important feature of avocados is that they come with a large dose of the healthy fats (monounsaturated fats).
This breakfast plan comes with bacon, an excellent protein source; hash browns made of complex slow-digesting carbohydrates; and berries which will leave you bursting with energy. The berries are also a good source of antioxidants.
With everything that goes to your plate, this breakfast gives you 31g of protein, 40g of healthy fats, and 50.8g of carbs.
Total Calories – 675
3 large eggs
3 slices of bacon
200g shredded hash browns
½ cup mixed berries
#3. Rice Cake with Almond Milk and Banana – Best Vegan Option
If you are vegan, this simple breakfast will help you bulk up much faster. It’s a convenient option, especially if you need something fast and filing to eat as you run out of the door.
Get your rice cakes and then spread some almond butter on the cake, then top off this naked sandwich with some banana slices.
Although some people frown at the thought of rice cakes, the rice cakes you need to use for bodybuilding are made of healthy and nutritious brown rice, which is an excellent source of complex carbohydrates.
Almond butter is rich in healthy mono- and polyunsaturated fatty acids, known to lower the levels of LDL or bad cholesterol.
Almond butter is also rich in potassium, vitamin E, calcium, magnesium, and potassium. These vitamins and minerals will enhance overall cellular functions.
The banana on top is a great source of potassium, which is good for your heart muscles and the kidneys too – potassium helps in maintaining water balance because it is an important cellular electrolyte.
Total calories – 511
2 or 3 rice cakes
1 large sliced banana
3 tbs almond butter
From this breakfast, you get 16g of proteins, 24g of healthy fats, and 56g of healthy complex carbs.
#4. Greek Yogurt with Granola and Berries
We can’t be listing the best breakfast ideas for bodybuilding to leave out granola bars or Greek yogurt.
Why? Greek yogurt is the ultimate high-protein breakfast fix because it comes with twice as much protein as the regular protein, and thanks to its creamy texture, this yogurt opens you up to endless high-protein breakfast ideas.
Greek yogurt is made in such a way that you can add anything to the yogurt, and it will taste remarkable.
But its versatility is not the only reason why we are recommending it – Greek yogurt comes with a host of health benefits, which include high probiotics content, as well as a high concentration of potassium, B vitamins, and zinc.
Then you have granola, which is made out of honey, rolled oats, nuts, as well as puffed rice.
The ingredients of granola might vary a great deal, which is why you have the option of making homemade granola, which is just as tasty, but even healthier.
The mix of granola with Greek yogurt and the antioxidant-rich berries make this one of our favorite breakfast options.
Total calories – 315
1 cup plain 0% Greek yogurt, mixed berries, and ½ cups of granola.
This breakfast has 30g of protein, 2.5g of fats, and 45 of carbs.
#5. Boiled Eggs and Protein Oatmeal
The traditional breakfast plan of boiled eggs and protein oatmeal is one of the best breakfast plans for bodybuilders, and the best is that you could make your breakfast a little bit more exciting by adding in some protein powder in the oatmeal, turning your breakfast into an ultra-high protein breakfast.
If you are looking to make massive gains in your muscles, then this oatmeal, boiled eggs breakfast idea would make an excellent fit for you.
Eggs are a great source of protein; they come with all the 9 essential amino acids. Eggs are also a good source of healthy fat; minerals like iron; vitamins including vitamins A, E, B6, B12, folic acid; and the neurotransmitter choline.
All these components ensure the healthy functioning of cells, DNA, and muscles by ensuring the production of blood cells, protection of the brain, and the overall enhancement of a healthy state in the body.
Then you have oatmeal, which is of significant importance to bodybuilders – it’s rich in a fiber called beta-glucan, which ensures good digestive function and smoother bowel movements.
Just be careful not to take in too much oatmeal because you may end up spending too much time in the bathroom.
That aside, oats will lower the levels of LDL/ low cholesterol in the blood by a whopping 7%, which makes oats the best foods for a healthy heart.
So, while you get your gains from the oats and grow those muscles, oats also ensure that your heart is at its best.
Total calories – 486
Ingredients – 3 boiled eggs, 1 cup of oatmeal, and 1 scoop of protein powder.
This breakfast is made of 31g of carbs, 19g of carbs, and the protein content will be anywhere between 35 and 47 grams depending on the amount of protein powder you use.
#6. Chicken, Gruyere, and Cheddar Cheese Casserole
For a high-protein breakfast that will have you going back for seconds, this chicken and cheese casserole could be exactly what you need. The chicken offers all the essential amino acids that you need to build your muscles.
Chicken is an excellent source of low-fat protein, and the chicken breast is particularly tasty and nutritious since it’s loaded with minerals and vitamins such as phosphorus, selenium, vitamin B6, and Niacin.
On the other hand, cheddar and Gruyere cheeses have a high butyrate content.
Butyrate could help you burn fats faster because it boosts metabolism, and they also encourage more butyrate production in the gut, hence double wins.
So, if you are looking for a simple, flavorful, and enriching breakfast idea for your cutting phase, this could be it for you.
Each serving gives you 392 calories and 31g of healthy low-fat proteins.
You need 2 eggs, ¼ cup shredded fat-free cheese, ¼ cup gruyere cheese, ½ cup shredded chicken, smoked paprika, ½ cup of shredded red potatoes, ½ garlic clove, ¼ cup 2% milk, salt, and pepper.
#7. Egg, Ham, and Avocado Burrito
For 40g of protein per serving and 590 calories, egg, ham, and avocado burrito is the perfect high-protein breakfast fix for any bodybuilder.
The avocado offers all the essential healthy fats, the eggs are protein-rich, and they also provide important vitamins and minerals, while the ham adds to the protein load, leaving you with the very filling breakfast to encourage all the mass gains you have been looking for.
You will get your carbs from the burrito wrap.
The ingredients for this breakfast include 2 eggs, ½ tbsp whole milk or water, ½ tbsp olive oil, ¼ red onion, 1 multigrain wrap, ¼ cup of shredded cheese, ½ an avocado, ½ cup pre-cooked ham, and your choice of peppers.
#8. Protein Ice cream Oatmeal
You read that right – ice cream for breakfast.
This is one of the simplest recipes you will have to use to make the perfect filling high-protein breakfast.
Ice cream stimulates the brain, it is an excellent source of minerals, it’s a good source of energy, and it’s also full of vitamins (C, D, A, B6, E, B12).
Oatmeal is a good source of fiber; it’s filling and a slow-digesting complex carbohydrate.To fix this breakfast, you will need ½ cup of the steel-cut oats, but you can use the rolled oats as well.
You also need a banana for potassium, fiber, and other nutrients, ½ cup of a protein ice cream, 3 tbsp whole milk, 1 scoop protein powder, and 1 tbsp of raw, natural honey. This fix gives you 440 calories and 36g of protein.
#9. Peanut butter, Whey Protein Oatmeal, and Banana
You always have the option of choosing the simpler breakfasts on busy mornings, and this bowl will give you all you need – 447 calories and 44g of protein.
Ingredients: ½ banana, ½ cup steel-cut oats/ rolled oats,1 scoop of your favorite protein powder, 3 tbsp 2% whole milk, and 2 tbsp natural peanut butter.
The peanut butter is not only a good source of proteins, but it’s also full of healthy mono- and polyunsaturated fatty acids.
The banana gives you carbs, potassium, and other micronutrients, while the whey protein adds to the bulk of the proteins. You also have healthy oats that will keep you fuller for longer.
#10. Protein Bars
You don’t really have to cook breakfast every day – you could buy or pre-make your protein bars. The protein bars are, therefore, the most stress-free and the most convenient high-protein mix you could ever have.
If you are going to buy the protein bars, get yours from a trusted brand and make sure that the protein bars are made with safe and all-natural ingredients.
Get your protein bars in different flavors and check the nutritional information of each brand you choose.
A protein bar gives you about 190 calories and 20g of protein, which means that one or two of the bars will be enough to get your day started on the right foot.
Now, these are just some of the few high-protein bodybuilder breakfast ideas you would try.
There are numerous other healthy options you could try, and you could make use of AnabolicCooking for better bodybuilding breakfast recipes.
You have endless options when it comes to the best high-protein bodybuilder breakfast options.
But if the ideas above are not enough, there are many other things you can try, as long as you ensure that the option you choose allows you to meet your calorie and macronutrient needs.
Whether you are a competitive bodybuilder or not, you have to work on increasing your muscle mass during the bulking phase, while reducing total body fat during the cutting phase.
A calorie tracking app might be a good option for you, but you shouldn’t cut down on your protein intake.
Some of the foods to focus on include meats, fish, poultry, grains, fruits, dairy, vegetables, seeds, nuts, healthy oils, legumes, and complex carbohydrates. Avoid foods with added sugars or deep-fried foods.