19 Bodybuilding Breakfast Ideas

By: Jeremy Fox, CNC, CPT – Updated: 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.

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Bodybuilding Breakfast FAQ

19 Bodybuilding Breakfast Ideas

1-5 Muscle Gain

6-10 Fat Loss

11-15 Without Eggs

16-19 Quick and Easy

Bodybuilding Meal Plan

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.

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

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!

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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.

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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.

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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.

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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

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.

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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!