19 Bodybuilding Breakfast Ideas

Nutritionist Shares His Top Morning Meals for Fat Loss & Muscle Gain

By: Jeremy Fox, CNC, CPTUpdated: July 8, 2022

We’ve all heard that breakfast is the most important meal of the day. And this can be true, especially when you work out first thing in the morning.

But even if you train later in the day, what you eat in the morning can seriously impact your workouts and fitness. So it’s vital to optimize your breakfast meal to reach your goals.

However, there is no single best breakfast for everyone. The ideal breakfast for you depends on your schedule and your fitness goals.

I’m sharing 19 easy bodybuilding breakfast ideas to fit your needs. So you can find the best breakfast to build the body you want.

Bodybuilding Breakfast Ideas

Bodybuilding Breakfast FAQ

Before we get to the recipes, let me clear the air by answering the most common questions surrounding breakfast and bodybuilding.

Is breakfast necessary for muscle gain?

Technically, no, breakfast isn’t mandatory to gain muscle. The most important thing is getting enough calories and protein throughout the day to create the surplus of nutrients necessary for hypertrophy.

However, a good hearty breakfast makes it much easier to hit your calorie surplus and gain muscle faster.

The Simple Bodybuilding Nutrition Framework

Will I lose muscle if I skip breakfast?

You won’t necessarily lose muscle if you’re eating enough in your other meals. But skipping breakfast means you must pack more food into your lunch, dinner, and snacks.

Therefore, you might get full before you hit your muscle gain macros for the day. And if you do that consistently, you will probably lose muscle.

Do bodybuilders eat breakfast?

Yes, most high-level bodybuilders eat breakfast to start the day. One of the main reasons is to “break the fast” after 8+ hours of not eating.

Fasting is inherently catabolic, which means muscle breaks down without adequate amino acids. So a high-protein breakfast ensures that your body maintains that hard-earned muscle mass.

What do bodybuilders eat for breakfast?

Bodybuilders generally eat healthy whole foods for breakfast which are nutrient-dense sources of protein, carbs, and fat.

Some popular protein sources include eggs, lean meat, and whey protein. While carbs often come from potatoes, oats, and fruits.

Bodybuilders also get healthy fats from olive oil or coconut oil to round out their macros.

How Much Protein In Eggs?

19 Bodybuilding Breakfast Ideas

In this section, I provide examples of excellent bodybuilding breakfast recipes to help you reach your goal. To make this list easier to navigate, I broke the recipes into muscle gain, fat loss, no eggs, and easy.

Bodybuilding Breakfast for Muscle Gain

Muscle building, aka bulking, is all about eating plenty of healthy, calorie-dense foods. These extra calories provide the energy surplus needed to gain weight.

More importantly, a bulking breakfast gives you the necessary nutrients to fuel intense training sessions and build lean muscle.

1. Protein Oatmeal (Proats)

Oatmeal is a breakfast staple that has plenty of carbs for energy. And this simple recipe is packed with protein for growth.

  • 1 cup old-fashioned oats
  • 1 scoop of protein powder
  • 1 tbsp coconut oil

Put the ingredients in a microwave-safe bowl and add enough water to cover. Microwave on high for 75-90 seconds, then stir and let cool.

Detailed Recipe: Easy 3-Minute Proats Recipe

2. Blueberry Banana Smoothie

Smoothies are an easy and delicious way to get your morning nutrients. This recipe combines fresh fruits with old-fashioned oats for a clean bulking breakfast.

  • 1/2 cups blueberries
  • 1 medium banana
  • 3/4 cup oats

Add ingredients to the blender with about one cup of water. Mix for 30-45 seconds until smooth. Increase or decrease the water content for the desired consistency.

Bodybuilding Breakfast Smoothie

3. Breakfast Burrito

This healthy recipe takes a little more work, but it yields four large burritos you can use for multiple breakfasts. So the meal prep invested up front saves you time in your morning routine all week.

  • 12 oz chopped potatoes
  • 6 oz lean ground turkey
  • 2 eggs
  • 1 cup chopped peppers
  •  4 tortillas

Whisk the eggs in water and season with pepper and basil in a bowl. Then coat a skillet with cooking spray and set it to medium heat.

Add the egg mixture to the skillet and cook for about 4 minutes or until eggs are firm. Then remove the eggs and set them aside in a covered bowl.

Next, chop the peppers and potatoes before combining them with the ground turkey. Cook the meat and peppers over medium heat for about 4 minutes while breaking up the turkey—season with chili powder.

Now stir in the potatoes and cook for another 5 minutes. Reduce heat and let cook until the potatoes are soft. Then remove from heat and combine the potato and egg mixtures in the tortillas.

4. Protein Pancakes

Pancakes are a filling breakfast option that also tastes amazing. This particular pancake recipe adds protein to the mix to make it better for bodybuilders and fitness enthusiasts.

  • 1 cup protein pancake mix
  • 1 cup water
  • 1 scoop of protein powder
  • 1 1/2 cups whole milk plain Greek yogurt

In a large bowl, combine pancake mix, protein powder, water, and Greek yogurt. Stir until the batter is combined, but not too long, or it will get thin.

Pour about 1/4 cup of batter onto a heated, greased pan or griddle. Non-stick cooking spray works best.

Then cook on medium-high heat, or 375F, until bubbles form on top. Flip and continue to cook until golden brown.

Detailed Recipe: Kodiak Protein Pancakes

Bodybuilding Breakfast Protein Pancakes

I have another solution for you if you love protein pancakes but don’t have time to cook them every morning. Icon Meals is a bodybuilding meal prep service that provides ready-to-eat meals you can heat up in your microwave.

I’ve partnered with Icon to give you 10% off all meals on their site. Click the image or button below to try their delicious protein pancakes or any other healthy recipes.

Make sure you enter coupon code NUTRITIONEERING when you check out to get the discount!

5. Egg Whites and Oats

Egg whites are an excellent way to get high-quality protein with less fat. This recipe combines egg whites with oats for a high protein, high carb muscle gain meal.

  • 4 egg whites
  • 1/2 cup oatmeal
  • 1 tbsp cooking oil

In a non-stick pan, melt olive oil or coconut oil over medium heat. Then crack the eggs into the pan and cook for 3 minutes or until white is set. Remove egg from pan.

This is another Icon Meals option that you can order from their Custom Breakfast page. Select egg whites for your protein and Oatmeal for your side.

Then choose the quantities and how many meals you want and place your order. Your breakfast will arrive at your door, and all you do is heat it up!

Get This Meal Delivered to Your Home

Bodybuilding Breakfast for Fat Loss

Generally, breakfast means high-carb foods like toast or cereal. But a low-carb breakfast is best when your goal is fat loss, aka cutting.

In addition, you want to make sure you get some protein. This way, you tap into your body fat for energy without breaking down muscle.

6. Veggie Omelet

An omelet is an easy way to boost protein without all the carbs. This recipe provides plenty of vitamins and MCTs for energy.

Veggie Omelet:

  • 1 whole egg and 4 egg whites
  • 1 tbsp coconut oil
  • 3 oz chopped peppers
  • 2 oz shredded cheese

Crack the eggs into a glass mixing bowl and remove some of the yolks. Then add black pepper and whisk well.

Add coconut oil to a non-stick pan. Then, cook the eggs on both sides until no liquid is left.

Now, add the peppers and cheese to the center of the omelet. Finally, fold it in half and cook on both sides for 30 seconds.

7. Protein Coffee

Most of us need our morning coffee or caffeine fix to start the day. So why not combine your coffee and your breakfast to get going faster in the morning? That’s exactly what this recipe does.

  • Black coffee
  • 1 whole egg
  • 1/2 scoop protein powder
  • 1 tbsp coconut oil

First, brew your favorite black coffee and pour it into a blender. Then add the egg, protein powder, and coconut oil to the blender.

Next, blend the mixture for about 10 seconds. Be careful when removing the lid because the hot contents can pressurize when mixing.

Eating raw eggs comes with some risks. So you buy pasteurized eggs to ensure you won’t get sick from eating them raw.

Related: Best Protein Coffee Creamers Compared

And if you want to skip the brewing process, you can get protein coffee from Icon Meals. Just stir the protein powder and coconut oil into hot water, and you’re ready to go!

8. Steak and Eggs

Steak and eggs are an age-old breakfast meal that our grandfathers would have enjoyed. They can also be a healthy breakfast for bodybuilders or anyone looking to lose weight.

  • 3 oz whole eggs
  • 4 oz sirloin steak
  • 1 tbsp cooking oil

In a non-stick pan, melt olive oil or coconut oil over medium heat. Crack the eggs into the pan and cook for 3 minutes or until the whites are set. Remove the eggs from the pan.

Next, grill or broil the steak to an internal temp of at least 140F and season with black pepper or salt-free seasoning.

Get This Meal Delivered to Your Home

9. Chicken and Eggs

If you’re trying to reduce your intake of red meat, you can still get a hearty, lean breakfast by combining chicken breast with your eggs.

  • 3 oz whole eggs
  • 4 oz chicken breast
  • 1 tbsp cooking oil

In a non-stick pan, melt olive oil or coconut oil over medium heat. Crack the eggs into the pan and cook for 3 minutes, or until the whites are set. Remove the eggs from the pan.

Next, grill or bake the chicken to an internal temp of at least 160F and season with black pepper or salt-free seasoning.

Get This Meal Delivered to Your Home

Bodybuilding Breakfast Chicken Breast

10. Ground Turkey and Eggs

And if chicken breast is a little too dry for your tastes, try 93% lean ground turkey on the side with your eggs.

  • 3 oz whole eggs
  • 4 oz 93% ground turkey
  • 1 tbsp cooking oil

In a non-stick pan, melt olive oil or coconut oil over medium heat. Crack the eggs into the pan and cook for 3 minutes, or until the whites are set. Remove the eggs from the pan.

Next, saute the ground turkey until no longer pink and season with black pepper or salt-free seasoning.

Get This Meal Delivered to Your Home


Bodybuilding Breakfast without Eggs

If you’re like me, you don’t care for the incredible inedible egg. There’s just something about the metallic taste and sulfury smell I can’t bring myself to eat.

Worse yet, you’ve probably had to explain why you don’t like eggs – it’s annoying. In fact, I’ve actually told people I was allergic to eggs just so they would stop asking questions! 😂

For that reason, I want to provide several alternative breakfasts to those who share my eggs-istential crisis. So here are some recipes for a high-protein bodybuilding breakfast without eggs.

11. Protein Pudding

Protein pudding may sound weird at first. But it’s a simple and delicious breakfast dish that packs nutrients while making you feel like a kid again.

  • 1 cup full fat plain Greek yogurt
  • 1 scoop of protein powder
  • 1 banana (sliced)

Stir ingredients in a bowl and enjoy this banana cream pudding! Spread on top of rice cakes for a higher carb option.

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12. Cherry Berry Smoothie

Here’s another simple smoothie that’s packed with flavor but lower on carbs.

  • 2 cups mixed berries
  • 1 scoop of protein powder
  • 1 tablespoon MCT oil

Add ingredients to a blender with about 1 cup of water. Blend for 30-45 seconds until smooth. Increase or decrease the water content for the desired consistency.

I used a Nutribullet for years to make my smoothies, and it worked great. But I recently switched to a Ninja blender, and I have to say I like it better.

Nutribullet vs Ninja for Shakes and Smoothies


NutriBullet vs Ninja

13. Basic Breakfast Potatoes

Meat and potatoes are a basic breakfast option that provides protein and carbohydrates without all the fluff and frills. So you can keep it simple and get on with the day.

  • 4 oz 93% ground turkey
  • 6 oz red potatoes

Coat a skillet with non-stick cooking spray. Brown the turkey over medium heat until no longer pink, seasoning with pepper or salt-free seasoning.

You can cut the potatoes and cook them in the pan after the turkey, or you can just pop them in the microwave for about 5 minutes or until soft.

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14. Loaded Potatoes Obrien

This simple recipe combines meat, potatoes, and veggies. It provides energy to fuel your workout, protein to build muscle, and nutrients to help you recover afterward.

  • 10 oz of cubed potatoes
  • 1 cup of chopped onions and peppers
  • 8 oz 93% lean ground turkey
  • 1 tbsp olive oil

Add olive oil and ground turkey to a large skillet. Cook over medium heat while breaking up the meat.

Now stir in the potatoes and veggies, then cook until the potatoes are soft and golden brown.

Once cooked, you can divide it into three servings so you have breakfast for a few days. Also, you can wrap it in a tortilla for a high-carb breakfast burrito.

15. Steak and Sweet Potato Wedges

Here’s another meat and potatoes staple that packs a little natural sweetness and extra flavor.

  • 5 oz sirloin steak
  • 6 oz sweet potato

Grill or broil the steak to an internal temp of at least 140F and season with black pepper or salt-free seasoning.

Slice a sweet potato into wedges and bake until golden brown.

Get This Meal Delivered to Your Home

Easy Bodybuilding Breakfast on the Go

Many of us struggle to get 8 hours of sleep and still get to work on time. So it’s often hard to sit down and eat breakfast.

Or maybe you just don’t have much of an appetite in the morning. And you want something light that you can carry out the door.

Here are some quick and easy recipes for those not-so-early birds who still want to get the worm. Each one is packed with healthy nutrients and only takes a few minutes to prepare.

16. Jet Fuel Protein Shake

This recipe is definitely the easiest on the entire list. You’ll be up and out the door in under a minute!

  • 1 scoop of protein powder
  • 1 1/2 tbsp MCT oil

Mix the protein powder and MCT oil with water in a shaker cup, and you’re done.

17. Apple Slices and Protein Shake

This next option is just about as fast as the jet fuel protein shake. The only difference is you have to grab an apple, too.

  • 1 scoop of protein powder
  • 1 tbsp MCT oil
  • 1 medium apple or 10 apple slices

Mix the protein powder and MCT oil with water in a shaker cup. Then, grab a whole apple or use pre-packaged apple slices you can buy from most grocery stores.

18. Yogurt Parfait

If you prefer a solid food breakfast, the yogurt parfait is a quick and easy option with plenty of protein and flavor.

  • 1/2 cup full-fat Greek yogurt
  • 1/2 scoop of protein powder
  • 3 oz of berries
  • 1/2 oz of nuts

Scoop the yogurt into a bowl and stir in your favorite flavored protein powder. Then top with the berries and nuts.

19. Tropical Cottage Cheese

Cottage cheese is a favorite food of bodybuilders because it’s an easy source of slow-digesting casein protein. So you get a steady source of amino acids for hours after eating breakfast.

When you top the cottage cheese with healthy fruits, you get a balanced breakfast of protein, carbs, and a little fat.

  • 1 cup low-fat cottage cheese
  • 1 cup pineapple
  • 1 cup papaya
  • 1/2 cup mango

In a large bowl, combine diced pineapple, papaya, and mango. Add cottage cheese and enjoy.

To save the diced fruit, drizzle it with lemon to keep it from browning. It will stay fresh in the fridge for several days.

Bodybuilding Breakfast & Daily Meal Plan

These bodybuilding breakfast ideas are a great start. But what about the rest of the day?

With a Custom Meal Plan, you get a daily menu with multiple options for every meal. And it’s based on your actual schedule.

In addition, your plan includes personalized recipes designed to help you reach your fitness goals. The best part is, there’s no counting or tracking required!

bodybuilding breakfast meal plan
  • Transform your body with goal-specific calories & macros
  • Easily plan meals with a daily menu built around your schedule
  • Simplify meal prep with delicious recipes formulated to fit your macros
  • Make better food choices with a grocery list right on your phone

Post Workout Meal Ideas

Now that you have plenty of bodybuilding breakfast options, it’s time to tackle the next most important meal of the day. The post-workout meal is an opportunity to flip the anabolic switch to build muscle and recover from your training.

But the post-workout meal is wasted if you don’t get the right foods and proper nutrients. So check out the 6 best post-workout meal ideas for maximizing your results after the gym!

With this information, you’re well on your way to building your best body through optimized nutrition. But don’t stop here; keep learning with these other great articles!

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