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10 Best High Protein Breakfasts for Muscle Growth

Protein is essential for building muscles. Eating protein-rich foods for breakfast can help you get all the nutrients early in the morning and keep you energized throughout the day.

James Cambell
10 Best High Protein Breakfasts for Muscle Growth
Table Of Contents

Have you ever had a morning where you feel like you're running on fumes? That was Karen's life before discovering the power of a high-protein breakfast. Karen was a busy mom of two and barely had time to scarf down a granola bar before rushing out the door. She thought skipping breakfast was no big deal, but it affected her body and energy levels.

One day, Karen's fitness enthusiast friend asked her what she was having for breakfast. Karen laughed and said,"Who has time for breakfast?".

We have all grown up listening to cliched phrases like "breakfast" is the most important meal of the day, eat breakfast like a king, etc. How often have you wondered why there is so much emphasis on eating a healthy and nutritious breakfast?

But let me tell you, breakfast is not just some over-hyped ritual. It's a crucial part of your day that can make or break your energy levels, brain function, and overall health. And if you're a bodybuilder, it's practically a non-negotiable.

Breakfast is like a quick fix to refueling the essential nutrients in your body, powering your brain with alertness, and boosting your energy levels. While breakfast is essential for everyone, it is even more significant for bodybuilders.

So let's dive into the top 10 high-protein breakfasts that will fuel your muscles, boost your energy, and make you feel like a freaking superhero. Because who doesn't want to start their day feeling like a badass?

Choosing the Right Protein-Rich Diet

Choosing the Right Protein-Rich Diet

Packing on slabs of lean muscles on your body is not a cup of tea, but with a high-protein breakfast, you can surely secure a large part of it. And when we mention breakfast, we certainly are not hinting at cereals.

No matter how strongly those TV commercials lure you towards it, it is a big no-no. The market is flooded with foods promising you endless proteins and fibers, while in reality, they deliver anything but that.

To regain muscle-building mode, you need to replenish your body with amino acids, not high sugars. So, if you used to have cereals, toasts, and bagels every morning, it's time to make a healthy shift and toast these sugars goodbye.

The next question that might pop up in your mind is, whey protein? Well, protein is an essential component in a bodybuilder's diet that they need to keep up. Proteins comprise amino acids, which are popularly known as building blocks for the growth of muscles.

Since bodybuilders need to increase their mass and build up tissues, they need a proper protein portion in their diet.

Choosing the Right Protein-Rich Diet

Many bodybuilders turn to Whey Protein Supplements to cover these benefits. Supplementation to fulfill their body's requirement of proteins. Several protein supplements are available over the counter and online, guaranteeing to boost your physical performance. While they can be a beneficial addition to your diet, they can never be a meal replacement.

Therefore, it's essential to consume protein-rich foods. Since our body is starved of energy through the night, fueling it back in the morning can drastically impact our energy and athletic performance. To bring your levels back, add Pre-Workout Supplements and boost your energy and strength again.

A nutritious breakfast is imperative to pack on those muscles; the only downside is the lengthy prepping time.

Due to multitasking in the morning, one needs more time to prepare a healthy yet delicious first meal of the day. But fear not, we are here with the solution you are looking for with these 10 high protein breakfasts!

The 10 Best High Protein Breakfasts

Eating a high-protein breakfast can be a great way to start your day, as it can help you feel full and energized throughout the morning. But finding tasty and satisfying options can sometimes be a challenge. Here are ten high-protein breakfast ideas that are sure to satisfy both your palate and your fitness goals.

1. Avocado Toast With Cottage Cheese

1. Avocado Toast with Cottage Cheese

This classic breakfast for your busy weekday mornings adds deliciousness and balance to your diet. It's fancy, packed with protein, and a bundle of deliciousness. This breakfast is a powerhouse of proteins and comes along with fibrous carbs.

Research shows combining cottage cheese with resistance training and high-protein foods can increase muscle mass. Cottage cheese is packed with casein protein linked with boosted muscle mass capacity. Since bodybuilders are about to bulk up, this high-protein breakfast will serve them just right.

Nutritional Facts

  • Carbohydrate: 50g
  • Protein: 30g
  • Fats: 3g
  • Calories: 347

2. Hard-Boiled Eggs and Ezekiel Bread

Hard-Boiled Eggs and Ezekiel Brea

Breakfasts can only be complete with the undeniable power of eggs. These are stacked with proteins and are the most convenient way to consumethem.And when it comes to eating hard-boiled eggs, they come with portability and convenience.

Contrary to the common belief regarding hard-boiled eggs, you can consume the yolks in moderation. Combining this powerhouse with the low-sugar benefits of Ezekiel bread makes one mighty breakfast.

Nutritional Facts

  • Carbs: 30g
  • Protein: 31g
  • Fats: 17g
  • Calories: 397

3. Oatmeal With Berries

3. Oatmeal with Berries

This is a high-protein breakfast for muscle gain, which is super easy to make. Wake up the next morning to a thick and savory meal ready to serve your taste buds! Oatmeal with Berries is one of the best grab-and-go breakfasts, especially ideal for winters.

  • Add 1 cup unsweetened almond milk, 1 cup rolled oats, 1 scoop of protein powder, 1'4th cup frozen or fresh berries in a jar.
  • Top it off with 1 tablespoon of chia seeds, 1/2 teaspoon vanilla extract, and lemon zest.
  • Leave it overnight in the fridge.

Oats have anti-inflammatory properties, allowing you to recover before your next workout. They are also high in beta-glucan (soluble fiber), which increases the feeling of fullness and reduces blood sugar levels.

Taking this healthy meal with a Post-Workout Supplement can further help you with post-workout recovery and refueling energy. DMoose offers a perfect blend to repair damaged muscles.

Nutritional Facts

  • Carbohydrate: 47.5g
  • Protein: 23.7g
  • Fat: 0.9g
  • Calories: 293

4. Scrambled Eggs With Veggies

4. Scrambled Eggs with Veggies

Whipped eggs are a host to several savory flavors, but the best part is their ability to improve muscle gain. You can also add EAA Hydration Supplements to your diet to improve your muscle gains and get added benefits.

This low-carb breakfast comes without added calories, making you feel fuller throughout the day. You can add low-fat shredded cheese and sliced vegetables such as tomatoes, spinach, onions, and mushrooms. Season your super meal with salt and pepper and serve your body the taste of power.

Nutritional Facts

  • Carbohydrate:12g
  • Protein: 26g
  • Fat:16g
  • Calories: 296

5. Banana Pancakes

5. Banana Pancakes

You might be a little startled to see this on the list of breakfasts for muscle building. While this American food is drenched in sugar-laden syrup and butter, we created an adaption to make it healthy.

Just because you are cutting out on calories doesn't mean you can't have a cheeky Sunday breakfast. This one just has a tinge of nutrition added to it.

Use almond flour instead of wheat flour tohelp reduce the inflammation caused by workout pains. Almond flour is gluten-free, improves blood pressure levels, and may prevent the risk of heart disease. Adding bananas on top can refuel you with the vital electrolyte potassium.

Nutritional Facts

  • Carbohydrate: 50g
  • Protein: 25g
  • Fat: 45g
  • Calories: 705

6. Protein Oatmeal

6. Protein Oatmeal

If your mornings always keep you in a rush, and you add everything to the same bowl to eat, then this one's for you. This meal covers everything you need for muscle building with healthy fats, whey protein, and complex carbs. Whey Protein Supplements by DMoose is an excellent choice that helps burn fat and boosts mood and energy levels.

  • Combine 1/2 cup oats with 1 tablespoon of peanut butter.
  • Add a pinch of cinnamon, 1 teaspoon of natural sweetener, and 1/2 cup of nonfat milk.
  • Microwave it.
  • Add a scoop of whey protein, and you're ready!

Nutritional Facts

  • Carbohydrate: 35g
  • Protein: 32g
  • Fat: 12g
  • Calories: 376

9. Southwest Tofu Scramble

9. Southwest Tofu Scramble

Everyone wants a tasty and zingy meal that's light and satisfying. Despite that, bodybuilders need to ensure their meals are low in sugars and high in proteins. This breakfast tofu contains vitamins and minerals to keep your training at its peak.

It is rich in sodium which bodybuilders highly need to regulate the fluidity levels in the body. Low sodium levels can lead to dehydration, muscle cramps, and organ failure.

Nutritional Facts

  • Carbohydrate: 7.1g
  • Protein: 16.4g
  • Fat: 15.1g
  • Calories: 230

10. Chicken Omelette

10. Chicken Omelette

When it comes to strong bones, you can't keep chicken out of the list because it consists of many amino acids. Chicken also contains the amino acid tryptophan, a bonus benefit associated with high serotonin levels. Serotonin is a feel-good hormone that enables you to enjoy your training sessions. If you maintain a low-carb diet, this is a perfect breakfast for gaining muscle.

Nutritional Facts

  • Carbohydrate: 3g
  • Protein: 50g
  • Fat: 33g
  • Calories: 509


A high-protein diet is essential for bodybuilders as they aim to build muscle mass. Since proteins contain amino acids, the building blocks of muscles, they play a significant role in beefing up.

Regarding a protein-packed diet, breakfast proteins are a staple to energize yourself and improve your performance. Breakfasts like turkey sausage and egg sandwiches, oatmeal with berries, and chicken omelets are streaming with nutritious and flavorful elements to keep you fulfilled throughout the day.

Article Sources

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  • Josse, Andrea R., et al. “Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women.” The Journal of Nutrition, vol. 141, no. 9, Sept. 2011, pp. 1626–34. PubMed,
  • Dangin, M. et al. “The Digestion Rate of Protein Is an Independent Regulating Factor of Postprandial Protein Retention.” American Journal of Physiology. Endocrinology and Metabolism, vol. 280, no. 2, Feb. 2001, pp. E340-348. PubMed,
  • Kuang, Heqian, et al. “The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis.” Cholesterol, vol. 2018, Aug. 2018, p. 6303810. PubMed Central,
  • Meydani, Mohsen. “Potential Health Benefits of avenanthramides of Oats.” Nutrition Reviews, vol. 67, no. 12, Dec. 2009, pp. 731–35. PubMed,
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  • Alminger, Marie, and Charlotte Eklund-Jonsson. “Whole-Grain Cereal Products Based on a High-Fibre Barley or Oat Genotype Lower Post-Prandial Glucose and Insulin Responses in Healthy Humans.” European Journal of Nutrition, vol. 47, no. 6, Sept. 2008, pp. 294–300. PubMed,
  • Singh, U., et al. “Vitamin E, Oxidative Stress, and Inflammation.” Annual Review of Nutrition, vol. 25, 2005, pp. 151–74. PubMed,
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James Cambell

James Cambell is an editor at DMoose, where he loves to write about fitness, nutrition, and health tips. He has received a degree in Nutrition Sciences and is a certified dietitian.


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