There are many people who have to think carefully about what to eat when they wake up every morning. Try these 5 simple Muscle Building Breakfast, which can satisfy your taste buds while providing a lot of protein.
Are you also wondering what to eat for breakfast every day? You can’t get out of bed in the morning, and it takes a while to wash up. If You don’t have time to seriously prepare breakfast, eat breakfast, wash dishes… You can’t think of a way to balance breakfast and getting up early.
If you don’t make it yourself, but go to the mall a day in advance to buy breakfast for the next day, there will also be problems. There are many products on the market that advertise that they provide sufficient energy and a lot of protein. However, in fact, these products rarely provide double-digit protein content, and they are likely to make you feel hungry.
Below are 5 breakfast recipes that take little time to prepare, are delicious, provide a lot of protein, and are not likely to make you feel hungry, which will help support your muscle-building plan.
1. Greek yogurt mix
Protein: 48g, Carbohydrates: 40g, Fat: 2g, Calories: 390
Greek yogurt is becoming more and more popular for its high protein content, so are creative ways to combine it with other healthy, muscle-building foods. As a high-protein breakfast, this requires some preparation the night before. Here, you can use plain Greek yogurt to reduce the sugar content. Mix 1 cup of yogurt, 1/2 cup of oats and a little vanilla extract and let it sit in the refrigerator overnight. In the morning, add your favorite fruit and a scoop of vanilla whey protein, stir and enjoy your breakfast.
2. Hard-boiled eggs and bread
Protein: 31 g, Carbohydrates: 30 g, Fat: 17 g, Calories: 400
You can’t deny the power of eggs. Often considered the gold standard for protein ratings, eggs are not only one of the most complete proteins around, but they’re also incredibly convenient. When it comes to portability and ease of eating, cooked foods are the way to go. Contrary to what many people consider a cardinal sin, you can consume egg yolks in moderation as they have many benefits, one of which is their ability to regulate key anabolic hormones. 3 extra-large eggs and two slices of Ezekiel bread topped with low-sugar jello makes for a complete breakfast!
3. Cheese and fruit
Protein: 30g, Carbohydrates: 50g, Fat: 3g, Calories: ~200
With all the media buzz surrounding Greek yogurt these days, it’s easy for energy foods like cottage cheese to get lost in the shuffle. This simple yet versatile high-protein convenience food needs to reclaim its rightful place as a premium muscle-building contender. Simply blend one cup of low-fat cottage cheese with your favorite fruit, like peaches, strawberries, or apple slices, and you’ll have an instant source of protein and fiber-rich carbohydrates. Of course, you can combine it with another source of carbohydrates, like a slice or two of bread, 100% whole-wheat bread, or a small bowl of oats.
4. Omelette
Protein: 26g, Carbohydrates: ~12g, Fat: 16g, Calories: 290
If you have a few minutes to spare for breakfast, then scrambled eggs are a delicious and healthy option. This is for low-carb dieters looking for a satiety boost without the extra calories. Scramble 3 extra-large eggs and add 1/4 cup of low-fat shredded cheese and some of your favorite veggies like spinach, chopped tomatoes, peppers, mushrooms or onions. Add some salt, pepper and maybe a little salsa. Voila, a delicious omelette is ready!
5. Protein Oatmeal
Protein: 32g, Carbohydrates: 35g, Fat: 12g, Calories: 300
If you don’t have much time to spend on breakfast and don’t want to do too many fancy things, then you can try this breakfast. Protein oatmeal is rich in complex carbohydrates, whey protein and healthy fats. Mix 1/2 cup of oats with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon of cinnamon and 1/2 cup of low-fat or skim milk, microwave for 1 minute, add 1 scoop of vanilla
whey protein powder , and finally add appropriate amount of water. OK, breakfast is done!
