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Healthy Breakfast on the Go: 5 Quick High Protein Muscle-Building Breakfast Recipes

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Healthy Breakfast on the Go: 5 Quick High Protein Muscle-Building Breakfast Recipes
Table Of Contents
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They say everything comes at a cost, and muscle-building is no exception here. You got to sweat out a lot, not only in the gym but also in the kitchen. Yes, we're not 'yolking' around. You have to be serious about what you're eating, too, during this journey. And what comes first in your eating order?

Breakfast! The most important and egg-citing meal of the day, yet many of us struggle to find the time and motivation to prepare a nutritious meal in the morning. The same old boring omelettes and toasts might be the reason for this, besides needing more time to make something egg-stra special.

So, how can you minimise the collateral damage you already did by skipping breakfast?

Well, don't fret too much, as you've done half the work by opening this article (lol)! And the other half will be sorted out with our help. Our easy high protein breakfasts are the solution to your breakfast rut. From protein-packed smoothies to omelettes, we have a variety of simple recipes perfect for busy mornings.

Whether you're a gym buff or just trying to be more conscious of what you eat, these recipes will surely get your taste buds pumping. Plus, you won't have to sacrifice your precious snooze time in the morning as they can all be prepped the night before.

These high-protein breakfasts are perfect for anyone who wants to feel their best and start their day on the right foot.

So, if you're ready to ditch the boring cereal and toast and spice up your mornings with delicious and healthy breakfast options, these 5 high-protein breakfast recipes are the perfect way to start your day. Grab your ingredients and get cooking!

5 Quick High-Protein Breakfast Recipes for Muscle-Building

Breakfast sets the tone for the rest of the day and provides the fuel you need for your workouts. But not all breakfasts are created equal. To maximise muscle-building potential, aim for a high-protein meal to kick off your day.

Here are five quick and easy breakfast recipes loaded with protein and guaranteed to fuel your gains.

1. Avocado & Smoked Salmon Omelet

1. Avocado and Smoked salmon omelet

Omelets are a breakfast staple; most of you love having eggs in the morning. What if we tell you you can revamp the same old omelet with a twist using ingredients already in your fridge? Well, try making an avocado and smoked salmon omelet.

Packed with protein, healthy fats, and omega-3s - all important for starting your day on the right foot. Plus, with the avocado's creamy richness and the salmon's smoky saltiness, every bite is bursting with flavor. So, here's how to make it!

Nutritional Facts

Serves 1

Calories

323 cal

Protein

19 g

Carbs

5 g

Fat

25 g

Time Required

Preparation Time

10 minutes

Cooking Time

10 minutes

Total Time

20 minutes

Ingredients

  • 2 large eggs
  • 1 teaspoon of low-fat milk
  • Pinch of salt
  • 1 ½ teaspoon extra-virgin olive oil plus 1/2 teaspoon (divided)
  • ¼ avocado
  • sliced 1-ounce smoked salmon
  • 1 tablespoon chopped fresh basilli>

Directions

  • In a small bowl, beat eggs, milk, and salt.
  • Heat a nonstick skillet with 1 teaspoon of oil over medium heat.
  • Pour in the egg mixture and wait until the bottom is set before adding toppings.
  • Add sliced avocado, salmon, and basil to one side of the omelet. Carefully use a spatula to fold the omelet over the filling. Let it cook for about 30 seconds until the omelet is fully cooked.
  • Transfer it to a plate and drizzle it with the remaining 1/2 teaspoon of oil. Enjoy your delicious avocado and salmon omelet!

2. Vegan Pancakes

2. Vegan Pancakes

Pancakes are undoubtedly one of the best creations in human history. Imagine a stack of mouth-watering pancakes drizzled with sweet honey and sprinkled with icing sugar and juicy blueberries. Simply divine! (Hold on! You want to build muscles, so these toppings are not for you.)

Over the years, pancake recipes, forms, textures, and shapes have evolved, leading to thousands of variations with countless topping options, including vegan pancakes. They are light, fluffy, and healthy, with a texture that'll save you from getting too many calories and satisfying your cravings. Here's how to make them with other details!

Nutritional Facts

Makes 3-4 pancakes

Calories

482 cal

Protein

38 g

Carbs

60 g

Fat

10 g

Time Required

Preparation Time

5 minutes

Cooking Time

10 minutes

Total Time

15 minutes

Ingredients

  • 1 large banana
  • 50 g oats
  • 1 scoop Whey Protein Powder
  • 150-200 ml almond milk
  • 1 tsp honey
  • 50 g cashew yogurt

Directions

  • Create a smooth pancake batter by blending the ingredients.
  • On a medium heat setting, heat a frying pan.
  • Pour in enough batter for one pancake at a time.
  • Once bubbles start to form on the surface, flip the pancake to cook on the other side.
  • Finally, stack the pancakes on a plate and add your desired toppings.

3. Protein Oatmeal

3. Protein Oatmeal

Nothing can compare to the goodness of oats when it comes to building muscles. There's just something about this humble grain that sets it apart from the rest. Maybe it's their high fiber content that provides a slow release of energy throughout the day, or it's the fact that they're packed with essential nutrients like iron and magnesium.

Whatever the reason, there's no denying that oats are an absolute powerhouse for supporting muscle growth. They're incredibly versatile and can be incorporated into various dishes, from hearty breakfast bowls to homemade granola bars. Here's how you can make protein oatmeal!

Nutritional Facts

Serves 1

Calories

300 cal

Protein

32 g

Carbs

35 g

Fat

12 g

Time Required

Preparation Time

4 minutes

Cooking Time

1 minute

Total Time

5 minutes

Ingredients

  • ½ cup of one-minute quick oats
  • 1 tablespoon of peanut butter
  • 1 teaspoon of natural sweetener
  • 1 teaspoon of cinnamon
  • ½ cup of low-fat or non-fat milk.

Directions

  • Combine all the dry ingredients in a bowl.
  • Add milk and give it a good mix.
  • Add water for desired thickness (if necessary).
  • Now, microwave it for 1 minute, and tada, it's ready!
  • You can add a scoop of flavored protein powder to enhance the taste and protein content.

4. Mango Almond Smoothie Bowl

4. Mango Almond Smoothie Bowl

Who loves mangoes? We hear millions of "me, me" in the background! Incorporating this juicy, finger-licking fruit in your breakfast will give you never-ending energy for the day. So, try this mango almond smoothie bowl recipe and get ready to build fuller muscles.

Bursting with tropical flavors and nutrients, this creamy treat will satisfy and energize you all morning. The creamy texture of the almond milk and yogurt provides the perfect base for the sweet, juicy chunks of mango, while the crunchy sliced almonds add a satisfying bit of texture.

Whether you're a smoothie bowl pro or a newbie, this recipe will become a new favorite. So grab that apron and follow the instructions!

Nutritional Facts

Serves 1

Calories

457 cal

Protein

22 g

Carbs

46 g

Fat

24 g

Time Required

Preparation Time

10 minutes

Blending Time

10 minute

Total Time

20 minutes

Ingredients

  • ½ cup frozen chopped mango
  • ½ cup nonfat plain Greek yogurt
  • ¼ cup frozen sliced banana
  • ¼ cup plain unsweetened almond milk
  • 5 tablespoons unsalted almonds, divided
  • ⅛ teaspoon ground allspice
  • ¼ cup raspberries
  • ½ teaspoon honey

Directions

  • Blend mango, yogurt, banana, almond milk, 3 tablespoons of almonds, and allspice until the mixture is silky smooth.
  • Transfer the smoothie to a bowl.
  • Top the smoothie with fresh raspberries, the remaining 2 tablespoons of almonds, and a drizzle of honey.

5. Salsa Scrambled Eggs

5. Salsa Scrambled Eggs

So, have you ever tried salsa scrambled eggs? If not, you're missing out on the tangy-flavored egg big time. It's a delicious twist on the classic breakfast dish that will leave your taste buds dancing with joy.

Imagine a fluffy bed of eggs infused with tangy and spicy salsa flavors, a concoction that will leave your taste buds doing the cha-cha-cha. It's the perfect breakfast dish to kick-start your day with flavor and energy.'

Don't miss out on this delicious twist on a classic dish - try salsa scrambled eggs, and your taste buds will be forever grateful.

Nutritional Facts

Serves 1

Calories

279 cal

Protein

13 g

Carbs

23 g

Fat

17 g

Time Required

Preparation Time

10 minutes

Cooking Time

10 minute

Total Time

20 minutes

Ingredients

  • 2 large eggs
  • 1 tablespoon shredded Jack cheese
  • 1 tablespoon fresh salsa 2 corn tortillas
  • 1 teaspoon fresh cilantro (warmed)

Directions

  • Begin by beating the eggs in a bowl.
  • Coat a small nonstick skillet with cooking spray and heat it over medium heat.
  • Add the beaten eggs to the skillet and cook, while stirring, until they are almost set. Then, stir in some cheese and salsa until they are well combined with the eggs.
  • Spoon the egg mixture onto the tortillas and sprinkle some cilantro.<
  • Finally, roll up the tortillas and enjoy your delicious and easy breakfast wrap.

Pro Tip

To warm your tortillas, there are two easy methods you can use:

  • The microwave method: Wrap your tortillas in barely damp paper towels and microwave them on high for 30 to 45 seconds. It should be enough time to get them warm and soft.
  • Oven method: Wrap your tortillas in foil and bake them in the oven at 300°F for 5 to 10 minutes or until they are steaming. This method may take longer than the microwave method, but it can be useful if you are warming up a larger batch of tortillas.

Wrapping It Up!

A healthy breakfast is a perfect way to jump-start your day, mainly if you are someone who needs a quick grab-and-go option. And if you also want to build muscle, having high-protein breakfast recipes can be a great way to meet your nutrition goals.

Luckily, we've got you covered with 5 simple and delicious breakfast options that will fuel your body and give you the energy you need to conquer your day. Whether you prefer an omelet loaded with smoked salmon and creamy avocado or a refreshing mango almond smoothie bowl, all will satisfy each and every taste bud.

So start your mornings right and enjoy a healthy breakfast on the go!

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