10 Bodybuilding Breakfast Meals

Here’s 10 Bodybuilding Breakfast Meals! Are you looking for some delicious high protein ideas for a healthy breakfast? I know you’ve heard that breakfast is considered the most important meal of your day. That’s especially true for lifters. Why is that? The main reason is because you haven’t eaten since before you went to bed, so you’re “breaking the fast” (break-fast) with these tasty meal ideas. Since it’s likely been 7-10 hours, getting in some calories as soon as you can after waking up is crucial to getting back in an anabolic environment. So let’s jump right in and get going!

Bodybuilding Breakfast Meals – # 1 – Eggs!

Ingredients:

• 2 large whole eggs
• 6 large egg whites
• 2 slices whole-wheat bread (or your favorite multi-grain or rye bread. No white bread!)
• 1 tomato, sliced
• 1 cup 1% milk

 

Scramble the whole egg and egg whites in a bowl. Fry them in a pan that has been prepared with vegetable oil spray. Put them on your bread, and garnish with sliced tomato. Feel free to add green peppers, onions, or any other vegetables to the eggs. 

Totals: 476 Calories, 48.9 G Protein, 26.6 G Carbohydrates, 10.7 G Fat

Bodybuilding Breakfast Meals – # 2 – Protein Oatmeal

Ingredients:

• ½ cup Rolled Oats
• 1 cup boiling Water
• 1 scoop Rule 1 R1 Whey Blend – choose your flavor!
• 1 tsp Cinnamon, 1 tsp
• 1 1-ounce box Raisins
• 1 Banana, sliced
• 1 tbsp Dry roasted peanuts, 1 tbsp

 

Slice up your banana. Mix up oats, R1 Whey Blend, and cinnamon into a bowl.

Add water and mix. If you prefer thicker oatmeal, use ¾ cup of water. Once done, add banana slices, raisins, and peanuts (or any toppings you prefer). Enjoy!

Totals: 530 Calories 530, 33.3 G Protein, 80 G Carbs, 9.6 G Fat

Bodybuilding Breakfast Meals – # 3 – Turkey Sausage with Cereal

Ingredients:

• 2 ounces cooked Turkey Smoked Sausage
• 3/4 cup Kellogg’s Complete Oat Bran Flakes (or your choice of cereal, stay with a low-sugar option). 
• 1 cup fat-free milk
• 2 sliced small bananas

 

Cook your sausage in a frying pan. Add the bananas to your cereal, and enjoy!

Totals: 550 Calories, 23 G Protein 84.8 G Carbohydrates, 6.8 G Fat

Bodybuilding Breakfast Meals – # 4 – Apple Cinnamon Protein Muffins

Ingredients:

• Apple Cinnamon Muffin Mix, 1 box (made with 1/2 cup of water and 2 eggs). Choose a low sodium, low sugar brand. The box I used called for 1/3 cup of vegetable oil but I used applesauce instead. 
• 2 scoops Rule 1 R1 Whey Blend – Choose your flavor!
• One 3.2 ounce pouch of unsweetened Applesauce.
• 1 Honeycrisp apple, cut into small chunks.

 

Preheat your oven to 400 degrees. Line a muffin pan with baking cups. Add all wet ingredients into an electric mixer and mix well. Add dry ingredients and mix. After the mixture is thoroughly mixed, fold in your Honeycrisp apple chunks using a rubber spatula. Then with a small ice cream scoop or a teaspoon, pour into the baking cups. Bake for 12-17 minutes or until a toothpick stuck in the middle of 3-4 sample muffins comes out clean. Let cool for 10-15 minutes and enjoy!

Totals (per Muffin, makes 12): 185 Calories, 7 G Protein, 35.5 Carbs, 1.8 G Fat

Bodybuilding Breakfast Meals – # 5 – Oatmeal ‘n’ Raspberries

Ingredients:

• 1 serving Quaker Rolled Oats
• 4 ounces fresh raspberries
• 1 scoop Hi-Tech Precision Protein – This protein comes in a wide variety of delicious flavors, check them out and go with the one that appeals to you the most!
• 1 cup milk

 

Microwave or cook the oats and mix in the raspberries and whey. Feel free to add your favorite toppings (keep it low sugar). Enjoy!

Totals: 523 Calories, 28 G Protein, 80 G Carbohydrates, 2.6 G Fat

Bodybuilding Breakfast Meals – # 6 – Blueberry Protein Smoothie

Ingredients:

• 1 cup 1% milk
• 1 scoop Hi-Tech Precision Protein – choose your flavor!
• 1 cup frozen blueberries
• ½ cup Low sugar ice cream, vanilla

 

Add the milk to your blender, and then turn on low. Add in 1 scoop Precision Protein, and mix thoroughly. Add blueberries, and keep mixing. Add ice cream, and mix well. Enjoy!

Totals: 500 Calories, 34.5 G Protein, 42 G Carbs, 12.2 G Fat

Bodybuilding Breakfast Meals – # 7 – Protein French Toast

Ingredients:

• 2 Whole Eggs
• ¼ Cup 1% Milk
• Bread – your choice. (I use 12-grain bread).
• 1 Scoop Hi-Tech Precision Protein – Pick a flavor!

 

Break your eggs into a mixing bowl. Add milk and mix well. Then add your protein and mix well. 

Heat your sprayed pan or griddle. Soak both sides of your slices of bread and bake until brown. Brown one side at a time, do not keep flipping your bread. Add your favorite toppings, such as cinnamon, sugar-free syrup, fruit slices, or whipped cream and enjoy! This recipe makes 3 slices. 

Totals (per slice): 213 Calories, 13.3 G Protein, 23.3 G Carbs, 9.9 G Fat

Bodybuilding Breakfast Meals – # 8 – Protein Waffles

Ingredients:

• 2 whole eggs
• 1 tsp vanilla extract
• 1 tsp honey
• 1/4 cup low fat milk 
• 5.3 oz container of plain Greek yogurt
• 1/2 tsp baking powder
• 1 scoop Rule 1 R1 Whey Blend – vanilla flavor
• 1/2 cup all purpose flour

 

Spray your waffle maker lightly with non-stick cooking spray and preheat your waffle maker.

Using a blender, mix all the liquid ingredients first, then blend well. Add the dry ingredients one at a time, blend after each. Pour into your waffle iron, cook until the waffles are brown. Spray your waffle iron in between making waffles. This recipe makes 4 delicious waffles (this might vary depending on your waffle maker).

Totals (per Waffle): 152.5 Calories, 15 G Protein, 15.7 G Carbs, 3.3 G Fat

Bodybuilding Breakfast Meals – # 9 – Chocolate Proffee

Ingredients:

• 2 scoops Brewed Coffee, 6 oz. Your choice of brands and strength.
• Coffee Creamer, regular non-dairy, low-fat/sugar-free powder, optional based on preference.
• 1% Milk, 6 oz.
• 1 scoop Rule 1 R1 Whey Blend chocolate flavor
• ¼ cup Ice cream, vanilla, no sugar added (look for single-digit sugar per serving)
• 4-5 ice cubes.

 

Brew your coffee. Once it’s done, add powdered creamer if desired. Drop 2-3 ice cubes in to cool it down, then pour your now-cold coffee into a blender. Add 1% milk and mix on low. Mix in R1 Whey Blend. Mix in ice cream. Mix in 5-7 ice cubes (1 at a time). Enjoy!

Totals: 292 Calories, 33.3 G Protein, 18.5 G Carbs, 7.1 G Fat

Bodybuilding Breakfast Meals – # 10 – On The Run Protein Bites

Ingredients:

• 1 cup rolled oats
• ½ cup shredded unsweetened coconut
• 1 cup low sodium peanut butter
• ⅛ cup honey
• Hi-Tech Precision Protein – I suggest chocolate, but feel free to choose a flavor. 
• 1 tsp vanilla extract, 1 tsp
• 1/ cup chopped walnuts

 

Combine all dry ingredients in a large bowl and mix well. Combine all wet ingredients into a smaller bowl and microwave for 30 seconds. Mix well. Add to your dry ingredients and mix well.

Using an ice cream scoop or teaspoon, portion them out onto a baking sheet. Store in the refrigerator for 15-30 minutes or until hard. Enjoy!

Store in an airtight container in the fridge.

Totals (per Protein Ball): 175 Calories, 6.8 G Protein, 14.1 G Carbs, 12.2 G Fat

Summary

There’s no limit to what you can make for breakfast, as long as it’s healthy. That means high protein, keep sugary carbs low, and keep your sodium low. With that in mind, pick one of these 10 Bodybuilding Breakfast Meals, don’t forget the coffee, and let’s eat!