5 quick and easy breakfasts to build muscle

These are our favourite quick and easy breakfasts you can go between when you’re trying to bulk up. All high in nutritious and high-calorie ingredients.
By Dean Phillips
Evidence Based

We’re always told how important a good breakfast is, but most busy guys prioritise other things in the morning and find themselves missing it.

Or grab a bowl of cereal because ‘what else can you eat?’ 🤷‍♂️

If you’re trying to bulk up and want some protein-rich breakfasts to choose from, then I’ve got you covered...

Why are these breakfasts good for a bulking diet?

We’ve put together breakfasts ideas that cover 3 vital muscle-building must-haves:

  1. Breakfast needs to be high in protein to help with muscle recovery and growth (study, study)
  2. Breakfasts need to have healthy fats to help improve health and boost testosterone (study, study)
  3. Breakfasts should be high in carbs to help with increasing calories and energy.  (study, study)

All of this means they’re high in calories and are, for the most part, a nutritious, macro-filled meal.

Feel free to pair these with some veg of your choice, if you feel you need more vitamins and fibre in your diet. 

1. Overnight Oats

The perfect breakfast for when you’re constantly finding yourself “too busy” to cook in the morning. It requires a little preparation the night before but can be a great breakfast or snack for on the go.

Ingredients

  • 27g scoop vanilla whey
  • 80ml whole milk
  • 140g Greek yoghurt
  • 70g oats
  • 80g frozen raspberries
  • dash cinnamon

Instructions

  • Put the greek yoghurt and milk into your container, mixing in the protein and cinnamon.
  • Chuck in the oats, then the summer fruits.
  • Let it set in the fridge overnight and sleep easy knowing you’ve got breakfast sorted!

2. Scrambled eggs and ham on toast

This is my favourite one for the weekends and when I have guests, it always goes over well. 

It’s simple to make, familiar to most and is probably the tastiest breakfast (especially when paired with hollandaise sauce 🤤). It also only takes 5-10 minutes from the time you crack the eggs till when it’s ready.

Note: To increase the protein add extra ham, turkey slices or lean bacon medallions.

Ingredients

  • 4 x-large free range egg
  • 20 g+ cheddar or parmesan cheese
  • 1 piece sourdough bread
  • freshly chopped chives (optional)
  • chopped coriander
  • a bit of milk or cream inside the whisked eggs
  • coconut oil (for the pan)

Instructions

  • Crack the eggs into a bowl and season with salt and pepper (and optional coriander and chives).
  • Add the cream or milk and beat the eggs with a fork.
  • Heat up the pan on a low-medium heat and add the coconut oil (making sure to coat the pan with it).
  • Pour the mixture and stir continuously.
  • Slice and toast the sourdough.
  • Place the cooked ham/turkey (either cold or hot) on the toast.
  • When eggs are slightly runny, spoon them on the toast.

3. Turkey Cheese Omelette

An omelette is an awesome choice for a fast, high-protein breakfast that’s filling in the moment but won’t leave you too full to gain muscle.

Combine with cheese and turkey and you’ve got healthy fats, high-protein and vitamins and minerals - making one extremely tasty breakfast (or bedtime snack).

This is something I’d pair with a carb-based breakfast as it’s low carb. To do that, feel free to add fruit, toast or porridge on the side.

Ingredients

  • 4 x-large free range eggs
  • 30 g cheddar cheese
  • 100g turkey sausage 
  • 1 tbsp olive oil
  • ½ tsp Fennel Seed

Instructions

  • Crack the eggs into a bowl and salt and pepper to taste. Beat the mixture with a fork.
  • Heat up a pan on low heat.
  • Dice up the turkey sausage and add it to the pan along with the extra virgin olive oil.
  • Pour in the egg mixture to cover the pan and sprinkle in some fennel seeds.
  • When the edges start to cook through and the middle is still runny add the cheese.
  • When the bottom becomes golden brown (you can tell by the outside being looking solid) it’s ready to plate up.

4. Sunshine Shake

This is a nutrient muscle-building powerhouse. It contains everything you’d want in a breakfast and puts it into shake form.

Most juices and smoothies out there are full of sugar, and don’t contain any of the macros or calories you need to build muscle. They leave you feeling hungry and often are on the side of your main breakfast. 

Not this one.

This can be made and taken with you on the road. It’s filling and will give you plenty of energy. 

Ingredients

  • 2-3 scoops whey protein powder
  • 1 piece of fruit
  • Greens powder or spinach
  • 1-2 tbsp almond butter
  • Whole milk or almond milk
  • Ice

Instructions

  • Place ingredients in the blender
  • Add the liquid
  • Add 1-2 cubes of ice
  • Blend

5. Muesli Muscle Protein

This one is more of throwing things together vs. making it from scratch, but you’ll be glad with that when you throw it together and have something super-tasty in just a couple of minutes.

Most of the recipes in this article have covered from hot morning breakfasts to grab and go. This one is somewhere in between.

This one is for the cereal lovers out there!

It’s not super filling (which can be good if you’re a really skinny guy), it’s easy to make and can be consumed bowl after bowl. Yum!

Ingredients

  • Low-sugar muesli
  • Vanilla protein powder (optional)
  • Whole milk
  • Greek Yogurt
  • Frozen Berries
  • Dark Chocolate

Instructions

  • If you're using frozen berries, warm them up for 30 seconds in the microwave (or let them defrost for 10 minutes).
  • Mix 1-2 scoop of whey with milk if you’re having whey
  • Add the muesli and (mixed) milk and 1-2 tbsp of greek yoghurt.
  • Add the chocolate and whatever else you think might help (like cinnamon, honey etc)

Final Thoughts

These breakfasts will make it easy to consume quality calories, whilst also enjoying your first meal of the day.

It’s also great to have a variety of recipes to choose from to stop your diet from getting boring (which can often lead to giving up).

I’d pick a staple breakfast which you would have often and switch it out every few days (or on a weekend) for a different kind.

I like to have an oat-based breakfast on weekdays and then have the scrambled eggs, ham and toast on a weekend.

Find whatever works for you and stock up on the ingredients.

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. These are usually shown through (sources, study) which are clickable links to peer-reviewed scientific papers.

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