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:
- Breakfast needs to be high in protein to help with muscle recovery and growth (study, study)
- Breakfasts need to have healthy fats to help improve health and boost testosterone (study, study)
- 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.
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.
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.
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.
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!
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.