When it comes to fuelling your fitness journey, a high-protein breakfast is essential. Not only does it help repair and build muscle, but it also keeps you satiated and energised throughout the day. In this guide, we will explore a variety of high-protein breakfast options, ranging from quick and easy to more time-intensive recipes. Whether you’re cutting or bulking, these meals will fit perfectly into your routine.
The information for this article was heavily based on a video shared by Noel Deyzel. Noel Deyzel is a bodybuilder and fitness influencer who doesn’t shy away from speaking the truth – he is one of the few who admits to taking steroids and shares the harsh reality of it, often telling people not to do it. Deyzel has a YouTube channel with over 5 million subscribers.
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4 High-Protein Breakfast to Get Shredded and Build Muscle
Starting your day with a protein-rich breakfast can have a significant impact on your fitness goals. Protein helps in muscle repair and growth, keeps you full longer, and stabilises blood sugar levels. Including high-quality protein sources in your morning meals ensures that your body gets the nutrients it needs to perform optimally.
1. High-Protein Fruit Smoothie
Smoothies are a versatile and convenient option for a high-protein breakfast. They can be customised with your favourite fruits and protein sources to suit your dietary needs.
Ingredients:
- 60g oatmeal
- 300-400ml water or milk (for bulking)
- 100g blueberries or any fruit you enjoy
- 1 banana
- 1.5 scoops of whey protein (blueberry muffin flavour recommended)
Note: if you don’t have whey protein, you can use Greek yoghurt or milk as a substitute – not as much protein, but still a great source.
Instructions:
- Blend the Oatmeal: Start by blending the oatmeal into a fine powder to ensure a smoother texture.
- Add Liquid: Pour in the water or milk. If you are bulking, opt for milk to add extra calories.
- Add Fruits: Incorporate the blueberries and banana.
- Protein Boost: Add 1.5 scoops of whey protein. If you don’t have whey protein, Greek yogurt or milk are excellent substitutes.
- Blend Until Smooth: Blend all ingredients until smooth and enjoy your high-protein breakfast smoothie.
This smoothie provides approximately 30-35g of protein, making it an excellent start to your day.
Macros:
- Calories – 614
- Protein – 47 grams
- Carbs – 75 grams
- Fat – 9 grams
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2. Peanut Butter Brownie Banana Oatmeal Bowl
This hearty oatmeal bowl is perfect for those looking to bulk up, as it is higher in calories and packed with protein.
Ingredients:
- 60g oatmeal
- Boiling water
- 30g peanut butter – sugar-free for extra healthiness
- 1 scoop of whey protein (cosmic brownie flavour recommended)
- 1 banana
- Optional: sugar-free chocolate sauce or blueberries (for a lower-calorie option)
Instructions:
- Prepare Oatmeal: Boil water and pour over the oatmeal. Let it soak until it reaches your desired consistency.
- Mix in Peanut Butter: While the oatmeal is still hot, stir in the peanut butter.
- Add Protein Powder: Mix in one scoop of whey protein until well combined.
- Top with Banana: Slice a banana on top. For a lower-calorie option, substitute with blueberries.
- Optional Toppings: Add a drizzle of sugar-free chocolate sauce if desired.
This meal is a staple for bodybuilders, providing a perfect blend of carbs and protein.
Macros:
- Calories – 743
- Protein – 53 grams
- Carbs – 69 grams
- Fat – 24 grams
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3. Ham, Cheese, and Mushroom Omelette on Toast
Omelettes are a fantastic way to include protein and vegetables in your breakfast. This recipe is customisable to fit your dietary goals.
Ingredients:
- 2 whole eggs
- 2 egg whites
- 30g fat-free cheese
- 42g ham
- 60g mushrooms
- Toast (40-calorie per slice bread for cutting, whole wheat for bulking)
Instructions:
- Cook Ham and Mushrooms: In a separate pan, cook the ham and mushrooms until golden.
- Prepare Omelette: In a preheated, oiled pan, add the eggs. Cook until slightly firm, then add the ham, mushrooms, and cheese.
- Make Toast: While the omelette is cooking, prepare your toast.
- Assemble and Serve: Fold the omelette over and serve on top of the toast.
This omelette is a versatile and satisfying breakfast option.
Macros:
- Calories – 363
- Protein – 47 grams
- Carbs – 11 grams
- Fat – 15 grams
Read Also: How to Fuel for Your Next CrossFit Competition
4. Breakfast Burrito
Breakfast burritos are an excellent choice for a high-protein meal that can be prepared in advance and eaten on the go.
Ingredients:
- 2 whole eggs
- 100g cooked beef
- 30g fat-free cheese
- Half of a small avocado
- 50g of frozen potatoes (air-fried or baked)
- Low-carb large tortilla (90 calories each)
- Optional: pickled cabbage
Instructions:
- Prepare Potatoes: Air fry or bake the potatoes until crispy.
- Scramble Eggs: Cook the eggs to your liking.
- Assemble Burrito: On a tortilla, layer beef, cheese, scrambled eggs, avocado, and potatoes. Add pickled cabbage if desired.
- Wrap and Enjoy: Fold the tortilla into a burrito and enjoy.
This burrito is both delicious and packed with nutrients to fuel your day.
Macros:
- Calories – 693
- Protein – 58 grams
- Carbs – 16 grams
- Fat – 39 grams
Incorporating high-protein breakfasts into your routine can significantly benefit your fitness journey. From smoothies and oatmeal bowls to omelettes and burritos, there are plenty of options to suit your taste and dietary needs. Remember, the key to success is consistency and making sure your meals align with your fitness goals. Enjoy these recipes and take a step closer to achieving your fitness aspirations.
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