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As a Registered Dietitian, one of the most common concerns of my bodybuilder clients is finding different (and delicious) ways to have a balanced breakfast.
Often, they don’t have the creativity or time to make complex meals that provide all the nutrients they need to achieve their bulking goals.
While the portion sizes and calories will vary depending on your goals, breakfast needs to have all three macros (carbs, proteins, and fats), along with a healthy variety of vitamins and minerals that promote muscle growth and recovery.
In this article, I’ll give you 20 bodybuilding breakfast ideas, which include the calories and macro breakdown, how to make the recipe, and an explanation of why it’s beneficial for bodybuilders.
What Should Bodybuilders Have For Breakfast?
In order to structure your breakfast as a bodybuilder, everything starts with the calories you need and the breakdown of your macronutrients.
Calories
The number of calories you need depends on your bulking goals. In general, your body needs to have more calories than the amount indicated by your basal metabolic rate (BMR), as creating new muscle is expensive, calorically speaking.
Ideally, you should try to eat 10-20% extra calories above your maintenance level in a bulking phase.
This means that you need to find energy-dense foods to help you achieve that goal. Some popular breakfast choices include chia seeds, olive oil, nuts, hemp seeds, and nut butter.
Carbs
Carbs are the primary source of energy for the body. The number of carbs you need will depend on your activity levels. The more active you are, the more fuel you’ll require, which increases your need for carbs during the day.
On average, a bodybuilder needs 50-60% of their calories coming from carbs, especially for those in a maintenance or bulking phase. Some carb sources you can include at breakfast include sweet potato, oatmeal, whole wheat bread, and quinoa.
- On a budget? Check out my article: 15 Cheap Carbs For Bulking.
Proteins
Protein is vital to help repair and grow muscles. For those in a bulking phase, I recommend a minimum of 1.6-1.8 grams of protein per kilogram of body weight.
Some protein sources you can include at breakfast are eggs, Greek yogurt, protein shakes, cheese, chicken, and salmon.
The recommended protein intake for bodybuilders is up to 2.0 grams of protein per kilogram of body weight. Your specific required intake will depend on your current eating habits and goals.
Fats
Finally, fats are essential for maintaining an optimal hormone balance, as well as helping to absorb fat-soluble nutrients (like vitamins A, D, E, and K). It is recommended to have an intake of 15-30% of your daily caloric intake coming from fats.
Fats are considered a very energy-dense food (a lot of calories in a small volume of food). Thus, it is ideal for those bodybuilders who have difficulty reaching their caloric intake (mostly for those who are bulking).
Some fat sources you can include at breakfast are avocado, nuts, seeds, olive oil, and olives.
- Related Article: 10 Easy 1000-Calorie Meals
Best Bodybuilding Breakfast Ideas
1. Egg White Oatmeal Recipe
This is the perfect breakfast for those who love a bowl of warm oatmeal but need to find a way to increase the protein content (without relying on protein powders).
If you don’t want to drink raw egg whites, adding them to your oatmeal is ideal for adding a lean protein source.
Besides providing you with high-quality protein, it also gives you a source of complex carbs to have a steady energy source during the day.
Its high antioxidant content (blueberries) and omega-3 (pumpkin seeds) provide you with the best anti-inflammatory properties.
This meal is good as a pre or post-workout if you train early in the morning.
Calories and Macros
- Portion size: 1 oatmeal bowl
- Servings: 1
- Calories: 345
- Carbs: 44.3 g
- Protein: 25.7 g
- Fat: 7.6 g
Ingredients
- Rolled oats
- Blueberries
- Egg whites
- Pumpkin seeds
- Cinnamon
Directions
1. Whisk the egg whites and then add the oats with ⅔ cup of water.
2. Cook in the microwave for 1 minute, add 2 tablespoons of the blueberries and cook for 2-3 more minutes.
3. Add the remaining blueberries, cinnamon, and pumpkin seeds.
- Looking for more oatmeal recipes, check out these 9 Best High-Protein Bodybuilding Oatmeal Recipes
2. Egg Casserole With Hash Browns
If you don’t have a lot of time and need something that you can meal prep in advance, this is the best recipe for you. You can store this in the fridge, which can last up to 3 days.
Its high calorie and high protein contents are ideal for bodybuilders in a bulking phase. If you are still missing some additional calories, you can always add some avocado on the side or even more olive oil.
However, if you are in a cutting phase, make certain modifications like replacing the sausage with a lean protein (like chicken) and add more veggies (mushroom, tomato, zucchini, or broccoli) to increase volume and fullness.
Calories and Macros
- Portion size: 1 square
- Servings: 6
- Calories: 481
- Carbs: 20.0 g
- Protein: 28.0 g
- Fat: 31.0 g
Ingredients
- Olive oil
- Breakfast sausage – low salt
- Garlic minced
- Onions minced
- Bell peppers
- Eggs
- Dried parsley
- Dried basil
- Pepper
- Frozen shredded hash browns thawed
- Cheddar cheese
Click for the full recipe on TheCleanEatingCouple.com.
3. Banana Pudding Protein Shake
This banana pudding protein shake is ideal for those with a sweet tooth. It is ideal to have on the go for those who don’t have much time to have breakfast sitting down.
Yogurt is an excellent source of protein and calcium. A good calcium intake is essential for having good bone health.
Additionally, bananas and yogurt are excellent sources of potassium which is an essential nutrient to prevent muscle cramps.
Calories and Macros
- Portion size: 1 shake
- Servings: 1
- Calories: 388
- Carbs: 56.0 g
- Protein: 34.0 g
- Fat: 4.0 g
Ingredients
- Vanilla protein powder
- Banana
- Vanilla nonfat Greek yogurt
- Shredded coconut
- Instant vanilla pudding mix
Directions
1. Combine all ingredients in a blender and blend until smooth.
2. Add any desired toppings.
4. Coffee Protein Shake
Having a cup of coffee is an excellent way of increasing your energy levels first thing in the morning. It can also improve your performance at the gym.
While some brands of protein powders have caffeine, sometimes they don’t provide the caloric or macro intake that we need. This coffee protein shake can provide you with a good amount of protein (29 g), with a moderate amount of calories (429 kcal).
This protein shake is ideal for those in a cutting phase. Nonetheless, you might still want to add other high-energy-dense foods like more peanut butter or even shredded coconut flakes for those in bulking phases.
Calories and Macros
- Portion size: 1 shake
- Servings: 1
- Calories: 429
- Carbs: 54.0 g
- Protein: 29.0 g
- Fat: 13.0 g
Ingredients
- Cold brewed coffee
- Milk (unsweetened almond)
- Banana
- Peanut butter
- Ground flax seeds
- Vanilla extract
- Vanilla protein powder
Click for the full recipe on NataliesHealth.com.
5. Scrambled Eggs With Veggies And Cheese
For a healthy and filling recipe, you need to try these scrambled eggs with veggies and cheese while you are cutting. Its high protein, veggie, and healthy fat content make it a great way to have a high protein and low-carb breakfast.
Now, this doesn’t mean that if you are in a bulking phase, you cannot have them. You can add sweet potatoes, avocado, or even more olive oil to increase the caloric content of your meal.
Eggs are not only a nutritious protein source, but they are also high in choline. Choline is essential to keep good brain and muscle function. Additionally, they help transport cholesterol and fat in the body, making it less likely to build up.
Related Article: Can You Eat Whole Eggs While Cutting?
Calories and Macros
- Portion size: 1 scrambled egg
- Servings: 1
- Calories: 313
- Carbs: 12.0 g
- Protein: 22.0 g
- Fat: 18.0 g
Ingredients
- Eggs
- Olive oil
- Onion
- Bell pepper
- Spinach
- Shredded cheese
Directions
1. Whip egg until slightly bubbly and season.
2. Saute onion and bell pepper for 3-4 minutes.
3. Pour egg mixture over veggies and add spinach and cheese.
4. Cook them until you get the desired doneness.
- Related Article: 60g Protein Meal: 12 Ideas for Breakfast, Lunch, & Dinner
6. Vegan Tofu Scramble
Increasing your protein intake while doing a plant-based diet might be challenging. A vegan tofu scramble can help you achieve your necessary protein requirements without relying on protein powders.
One of the common problems in a plant-based diet is that plant protein doesn’t have all the amino acids your body needs.
Protein is composed of amino acids. Some are produced by the body (nonessential), while others need to be obtained from the diet (essential).
The benefit of tofu is that it is a plant source since it has all the amino acids that your body needs.
The combination of spices (turmeric, black peppers, cumin, and coriander) has strong antioxidant properties that help reduce inflammation in your body.
This means that this recipe will give you the necessary protein, but it will also make sure that you have better muscle recovery due to its anti-inflammatory properties.
It might be low in calories compared to what a bodybuilder might need, but you can make the adjustments necessary by adding carb sources like quinoa, sweet potatoes, or rice.
Calories and Macros
- Portion size: 1 tofu scramble
- Servings: 1
- Calories: 280
- Carbs: 7.0 g
- Protein: 22.0 g
- Fat: 18.0 g
Ingredients
- Tofu firm
- Olive Oil
- Green Onion stalks
- Black Pepper
- Cumin ground
- Coriander Seeds ground
- Turmeric Ground aka Curcuma
- Salt
Click for the full recipe on MasalaHerb.com.
7. Cottage Cheese Protein Pudding
Who wouldn’t love a dessert for breakfast? With this recipe, you can get a protein-packed breakfast ideal for those with a sweet tooth.
One of the benefits of this recipe is its use of cocoa powder. There are several benefits that you can obtain from this powerful ingredient.
Studies have shown that it can improve your gut microbiome (the healthy bacteria found in your gut).
It has flavonoids (antioxidants) that help reduce inflammation in the body. Finally, cocoa powder can improve your mood, setting you up to have a good mood early in the morning.
Calories and Macros
- Portion size: 1 pudding
- Servings: 1
- Calories: 296
- Carbs: 30.0 g
- Protein: 17.0 g
- Fat: 13.0 g
Ingredients
- Cottage cheese
- Peanut butter
- Vanilla extract
- Banana
- Honey
- Cocoa powder
Directions
1. Add all ingredients to a food processor and blend until smooth.
2. Pour into a bowl and top with desired ingredients.
8. Weight Gain Protein Smoothie
A smoothie is a great way to increase your calories without taking too much space in your stomach. Often, when my bodybuilder clients have a hard time reaching their intake, the most common thing I recommend is high-calorie smoothies.
This breakfast smoothie provides you with 1,000 calories in one serving, ideal for those looking to bulk.
Its strawberry and spinach content are excellent sources of vitamin C. This helps boost your immune system and reduce your inflammation in the body, thanks to its antioxidant properties.
Calories and Macros
- Portion size: 1 smoothie
- Servings: 1
- Calories: 1008
- Carbs: 95.0 g
- Protein: 45.5 g
- Fat: 58.4 g
Ingredients
- Full-fat coconut milk
- Banana
- Strawberries
- Peanut butter (or nut or seed butter)
- Cocoa powder
- Unsweetened protein powder
- Baby spinach
- Dates
Click for the full recipe on CleanEatingKitchen.com.
9. Protein Powder Chia Pudding
Chia seeds are an excellent source of omega-3 fatty acids. These fats cannot be produced in our bodies, which means we need to get them through our diets.
A study showed that when supplementing with omega-3, medical students decreased their anxiety levels by 20%.
An increase in stress leads to higher cortisol levels, which means that it can affect protein and carb metabolism, generating weaker muscle.
Thus, if you are in a stressful situation and want a way to preserve your muscles, adding chia seeds (or any other omega-3 sources) can help decrease stress in your body.
Calories and Macros
- Portion size: 1 pudding
- Servings: 1
- Calories: 318
- Carbs: 18.0 g
- Protein: 32.0 g
- Fat: 11.0 g
Ingredients
- Vanilla protein powder
- Almond milk
- Chia seeds
- Honey (or any other desired sweetener)
- Fruit or other desired toppings
Directions
1. Combine the almond milk and protein powder in a blender until smooth.
2. Pour into a cup and mix in the honey and chia seeds.
3. Chill for at least 2 hours.
4. Add desired toppings.
10. Anabolic French Toast
A flexible recipe is always a lifesaver for bodybuilders. This means that you can adapt the recipe depending on which you are at bulking, cutting, or maintenance.
The anabolic french toast is a perfect example of a flexible recipe. You can modify it to increase the calories or make it fit your macros.
Besides being macro-friendly, adding cinnamon to the mix can help you decrease inflammation due to its high antioxidant content.
Calories and Macros
- Portion size: 4 french toasts
- Servings: 1
- Calories: 356
- Carbs: 29.0 g
- Protein: 16.0 g
- Fat: 19.0 g
Ingredients
- Eggs
- Egg whites
- Milk of choice (see notes for options)
- Sugar-free syrup
- Vanilla extract
- Ground cinnamon
- Salt
- Bread of choice
- Butter or oil (for pan)
Click for the full recipe on AubreysKitchen.com.
11. Egg White French Toast
Fiber plays an important role in having a healthy diet. It plays an even bigger role for those in a cutting phase since it helps increase fullness levels.
A study revised that people who had an extra 14 g of fiber per day saw a weight reduction of 2 kg in 4 months. This without having any other changes in their lifestyles and their diets.
Thus, for a bodybuilder in a cutting phase, where you need to decrease your caloric consumption without feeling hungry during the day, this recipe can help you.
Calories and Macros
- Portion size: 1 recipe
- Servings: 1
- Calories: 241
- Carbs: 30.0 g
- Protein: 23.0 g
- Fat: 3.0 g
Ingredients
- Egg whites
- Plain nonfat Greek yogurt
- Cinnamon
- Nutmeg
- Vanilla extract
- Salt
- Whole-wheat bread
Directions
1. Whisk together egg whites, yogurt, cinnamon, nutmeg, vanilla, and salt in a bowl
2. Soak each piece of bread in the egg white mixture for 1-2 minutes on each side
3. Preheat a nonstick skillet over medium heat with cooking spray
4. Place the soaked bread in the skillet and cook until golden brown on both sides.
5. Top with fruit or any other toppings.
12. Cookie Dough Protein Bars
Maca powder is a superfood with several benefits. The most prominent benefits are seen in increasing libido and fertility outcomes in men.
However, it seems to also have benefits in mood and energy. In a study done on 175 people, they took black maca powder for 12 weeks.
At the end of the study, 80% of the people reported an increase in their mood and energy compared to those that took the placebo.
This recipe allows you to make it in advance, which is a benefit for those looking to meal prep and have everything ready to eat the next day.
Calories and Macros
- Portion size: 1 bar
- Servings: 1
- Calories: 285
- Carbs: 14.0 g
- Protein: 14.0 g
- Fat: 21.0 g
Ingredients
- Creamy almond butter
- Coconut oil melted
- Maple syrup
- Protein powder vanilla flavored
- Coconut flour
- Ground flax seeds
- Maca powder
- Cacao nibs or chocolate chips
Click for the full recipe on NataliesHealth.com.
13. Egg White Omelet
One of the most common problems I hear in my consultation is that people often have a hard time adding veggies to their diets.
Veggies are a great source of fiber (which helps reduce cholesterol levels, improve gut health, and increase fullness levels). Also, they provide essential nutrients (vitamins and minerals) that your body needs.
An egg white omelet is a great way of adding veggies first thing in the morning. This can help increase your fullness levels throughout the day, making you less likely to feel hungry and be on track with your daily calories.
Calories and Macros
- Portion size: 1 omelette
- Servings: 1
- Calories: 201
- Carbs: 5.0 g
- Protein: 22.0 g
- Fat: 9.0 g
Ingredients
- Egg whites
- Mushrooms
- Bell pepper
- Spinach
- Goat cheese
Directions
1. Cook veggies in a skillet over medium-high heat for 4-5 minutes until soft.
2. Whisk together egg whites
3. Remove sauteed veggies from the pan and pour in egg whites. Place veggies and goat cheese on one side of the pan.
4. After 1-2 minutes, flip one side of the omelet on top of the veggies and cheese, creating a half-moon. Let cook for 1-2 minutes, then flip over.
5. Remove from pan.
14. Cheese Cauliflower Waffles
Cauliflower has the benefit of being low in calories and high in fiber, which is ideal for those bodybuilders following a ketogenic diet, or that are in a cutting phase.
Thanks to its high fiber content, you can feel full for longer even when you are cutting down on yout calories.
If you are in a bulking phase, you can always modify this recipe by adding a carb source like sweet potato to increase the carb content and the calories it provides.
One of my favorite things about this recipe is that you can make them in advance and place them in the freezer. This way they can last longer and you only need to take them out and reheat them.
Calories and Macros
- Portion size: ¼ recipe
- Servings: 4
- Calories: 216
- Carbs: 8.0 g
- Protein: 16.0 g
- Fat: 13.0 g
Ingredients
- Cauliflower crumbles
- Eggs
- All-purpose, whole wheat, oat, or almond flour
- Baking powder
- Coarse salt
- Ground black pepper
- Onion powder
- Garlic powder
- Cheddar cheese
Click for the full recipe on TheHealthyEpicurean.com.
15. Egg White Protein Shake
One of the benefits of this recipe is that it comes with three high-quality protein sources. Whey, greek yogurt, and egg whites provide you with all the essential amino acids your body needs to help repair and grow your muscles.
It is a source of biotin, which helps in your tissue growth and repair. Additionally, its high calcium content helps in bone health.
If you want to increase the caloric content, you can add some oatmeal of chia seeds to make it a bulking shake.
Calories and Macros
- Portion size: 1 shake
- Servings: 1
- Calories: 495
- Carbs: 42.0 g
- Protein: 45.0 g
- Fat: 18.0 g
Ingredients
- Egg whites
- Whey protein powder
- Non-fat plain Greek yogurt
- Peanut butter
- Blueberries
- Banana
- Ice
- Water
Directions
Combine all ingredients in a blender and blend until smooth.
- Related Article: 30g Protein Meal: 20 Ideas for Breakfast, Lunch, & Dinner
16. High Protein Pancakes
This recipe takes a spin on traditional breakfast food and tweaks ingredients to make these pancakes high in protein while still maintaining a desirable texture and flavor.
In addition, most traditional pancakes contain wheat, meaning those who avoid gluten or have an allergy have to miss out.
However, this pancake recipe uses gluten-free ingredients like rolled oats and coconut flour instead of wheat flour, making them safe for bodybuilders with a gluten allergy or Celiac disease.
Calories and Macros
- Portion size: 4-5 pancakes
- Serving: 1
- Calories: 514
- Carbs: 63 g
- Protein: 37 g
- Fat: 14 g
Ingredients
- Rolled oats
- Protein powder
- Banana
- Egg
- Milk
- Coconut flour
- Cinnamon
- Baking powder
- Salt
- Oil (or butter, ghee, etc.)
17. Steak Breakfast Hash
Leftover steak and potato from last night’s dinner? Repurpose those leftovers for a high protein delicious breakfast hash!
You can also make this breakfast in the morning from scratch using steak tips and cooking over your skillet.
Steak is a great high-protein option that is packed with heme iron, a form of iron that is found in animal-based foods and is the most absorbed by the body (when compared to non-heme iron sources).
Since heme iron helps to build red blood cells in the body, it plays an important role in the body’s ability to carry oxygen to the muscles.
This is highly beneficial to bodybuilders or anyone who lifts weights, since increased oxygen to the muscles means more strength and power for your lifts.
Calories and Macros
- Portion size: 1 recipe
- Serving: 1
- Calories: 288
- Carbs: 15 g
- Protein: 33 g
- Fat: 10 g
Ingredients
- Steak tips
- Russet potatoes
- Green bell pepper
- Red bell pepper
- Yellow onion
- Eggs
- Avocado oil
- Spices
18. High Protein Epic Breakfast Burrito Recipe
These freezer burritos are a great option for a bodybuilder in a bulking phase because they contain a high amount of both protein and calories per serving and can be eaten on the go, which is great if your mornings are busy.
The recipe notes that you can include these burritos in your Sunday meal prep for the week, and store the extra burritos in the freezer wrapped in tinfoil.
This will allow you to save time during the week without having to worry about not hitting your calorie and protein targets for the day.
If you are looking for a good quality low-carb tortilla for this recipe, try the Mission Carb Balance flour tortilla.
This tortilla contains around 19 grams of carbs and 15 grams of fiber versus traditional whole wheat tortillas that contain around 30 grams of carbs and 3 grams of fiber.
If you are a bodybuilder who likes to train later in the day, you might prefer to keep your carb intake lower in the morning so that you can eat more carbs around your workout for fuel.
This burrito recipe is a good fit for a bodybuilder with this training schedule.
Calories and Macros
- Portion size: Recipe makes 2 servings
- Serving: 1
- Calories: 598
- Carbs: 41 g
- Protein: 68 g
- Fat: 18 g
Ingredients
- 4 small low carb tortillas OR 2 large low carb tortillas
- 2 large eggs
- 1 cup eggs whites
- 4 oz lean ground beef
- ½ cup reduced fat cheddar cheese
- ½ a green pepper, diced
- ½ a red pepper, diced
- ½ a small onion, diced
- 1.5 tbsp taco seasoning
- Salt and pepper if desired
19. Ultimate Avocado Toast
Unlike many avocado toast recipes, this one utilizes bacon to add more protein, fat, and flavor to your meal.
The reason why the addition of bacon is important for bulking is that bacon is a high source of fat and calories while also containing protein.
This can be extremely helpful if you are having trouble hitting your calorie surplus while bulking since bacon is a high-calorie food that is also low in volume and fiber (meaning it won’t fill up your stomach the way that high-fiber foods do).
Avocado is also a great bulking food since 1 avocado contains around 250 calories and 22 grams of fat.
Calories and Macros
- Portion size: 1 avocado toast
- Serving: 1
- Calories: 420
- Carbs: 32 g
- Protein: 16 g
- Fat: 27 g
Ingredients
- 1 regular slice of sourdough bread (or whole wheat bread)
- ½ a large avocado
- 1 slice center cut bacon
- Juice from ¼ a lime
- 1 tsp cumin
- Sea salt and pepper to taste
- ½ a medium white onion, sliced
- 1 large egg
- Cracked pepper and red pepper flakes for garnish
20. Protein-Packed Yogurt Bowl
This chocolate yogurt bowl is absolutely packed with protein, and it tastes like a dessert.
While this is a fairly simple recipe, you can easily switch up the texture and the flavors of your yogurt bowl depending on the protein powder and toppings that you choose.
Greek yogurt is a great bulking food since 1 cup contains 20 grams of protein to help you retain and build more muscle.
If you’re in a bulking phase, you should opt for the full-fat Greek yogurt option, which adds another 90 calories per 1 cup serving compared to a 0% Greek yogurt.
You can add even more calories to this recipe by choosing higher-calorie topping options such as granola (167 calories in ½ cup), honey (128 calories in 2 Tbsp), or chia seeds (116 calories in 2 Tbsp).
Calories and Macros
- Portion size: 1 yogurt bowl (no toppings)
- Serving: 1
- Calories: 331
- Carbs: 19 g
- Protein: 40 g
- Fat: 11 g
Ingredients
- 1 cup plain Greek yogurt
- 1 scoop of chocolate Whey protein powder
- 1 Tbsp of peanut butter
- ½ tsp cinnamon
- Optional toppings: fruit, granola, honey, cacao nibs
Frequently Asked Questions
Is Breakfast Necessary For Muscle Gain?
Since your body requires a calorie surplus in order to gain muscle, eating breakfast can help you to build muscle since you are less likely to undereat and more likely to hit your protein target for the day.
However, if you aren’t a breakfast person, you can still gain muscle as long as you are eating enough calories throughout the rest of the day.
Do Bodybuilders Eat Breakfast?
The majority of bodybuilders will start their day with breakfast. Both competitive and recreational bodybuilders will typically eat anywhere from 5-8 meals in a day to get all of their calories and macronutrients in, which is why it is important for them to start their day with breakfast instead of delaying their meals.
Should Bodybuilders Eat Mostly Carbs or Protein For Breakfast?
Bodybuilders should prioritize protein at breakfast since this can help to keep blood sugar and energy stable for the day.
Carbs can also be included into a bodybuilder’s breakfast meal to provide fuel for training, but the amount of carbs at breakfast will depend specifically on things like whether the athlete is bulking or cutting, or if they are going to train shortly after.
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About The Author
Brenda Peralta is a Registered Dietitian and certified sports nutritionist. In addition to being an author for FeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.