5 Quick Muscle Building Breakfasts

Breakfast is one of the most important meals of the day. It breaks your sleeping fast, kick-starts the metabolism and stops muscle breakdown in its tracks. The problem, however, can lie in breakfast boredom.

Tired of oatmeal and egg whites? These two breakfast favorites can deliver exactly what you need in the morning – a dose of protein and energizing fibrous carbs – but eating them day in and day out can get boring fast.

Need a few new breakfast ideas? Try these high protein muscle-building meals that put a new spin on breakfast.

5 Quick Muscle Building Breakfasts

QUICK PICK #1: Overnight Oats

Oatmeal doesn’t need to be plain. Try this new breakfast fad that makes oatmeal open to endless possibilities. Overnight oats can be made the night prior, and are ready for devouring in the morning. Make them in a portable container so you can bring them with you during those mornings where time runs away from you. The basic recipe is half a cup of oatmeal with half a cup of milk, however you can replace that milk with whey protein shake or even almond milk if you’re not a dairy fan. Mix in different toppings for an endless variety of flavors. Try berries, nuts, nut butters like almonds or peanuts, seeds like pumpkin or flax, dried fruits like raisins or coconut, and spices like nutmeg or cinnamon.

5 Quick Muscle Building Breakfasts

QUICK PICK #2: Multi-Grain Waffles and Yogurt

Tired of making protein pancakes? Try multi-grain waffles that have been pre-made. Choose brands that use whole grains, and avoid processed flours. Two waffles will give you about 30 g of carbohydrates, about 3 g of sugar and 3 g of fiber! Top your waffle with a high-protein topping such as non-fat Greek yogurt, ricotta cheese or cottage cheese. Add a few fresh berries and you have a quick, high protein breakfast that delivers a great source of high quality protein and energizing carbs. Got a few more minutes to spare? Blend your fruit with your yogurt, and a half scoop of your favorite protein powder to great a creamy fruity topping!

5 Quick Muscle Building Breakfasts

QUICK PICK #3: Egg Muffins

Like an egg frittata but on a smaller scale. Cut up your favorite vegetables, and whip together a few whole eggs with a carton of egg whites. Line a muffin tin with coconut oil, and poor your egg mixture into the tins, bake for about 20 minutes at 350 degrees. Have with fruit or a slice of sprouted grain toast! These can be kept for about a week in the fridge, and can be eaten cold or popped in the microwave for about 30 seconds to be re-heated.

5 Quick Muscle Building Breakfasts

QUICK PICK #4: Breakfast Bowl

Mix your high protein favorites into one bowl! Use a mix of vegetables, and a few leftover carbs and proteins for good measure. Instead of oatmeal use cold quinoa, brown rice, butternut squash or sweet potato. Add avocado slices, cut-up veggies, raw or wilted kale or spinach. Top with a source of protein such as cold chicken, ground sirloin, black beans, or a few hard-boiled eggs. Top with an antioxidant rich spicy salsa. The beauty of the breakfast bowl is that it never needs to be the same, use what you have available and create a mix of your favorite into one bowl.

5 Quick Muscle Building Breakfasts

QUICK PICK #5: Breakfast Wrap

Need something a bit quicker, try a breakfast wrap. Place avocado slices, with a few strips of turkey bacon; add a few scrambled eggs and some of your favorite veggies on top of a whole grain wrap. Tired of eggs try other protein options like chicken breast or ground turkey. Trying to reduce carbs? Use collard green or leaf lettuce leaves instead of whole grain wraps. Just like a breakfast bowl, wraps can be anything you want them to be if you add a bit of creativity!

Lauren Jacobsen

Lauren is a biochemist with a background in sports nutrition and supplement formulation. Lauren has over 15 years of experience as a trainer, consultant to the supplement industry and nutrition expert. She is also the TV show host of "Body Fuel," a former competitive athlete and regular contributor to various fitness publications.

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