8 Breakfast Recipes to Increase Muscle Mass

November 18, 2022

You can get healthy and strong muscles as long as you follow a proper exercise routine and diet. If you want to start a diet to gain muscle mass, you should know that breakfast, as the first meal of the day, is one of the most important, as it will give you the energy you need to start your day and start your physical activity off on the right foot.


If your goal is to improve your appearance in an effective and healthy way, we recommend the following eight breakfasts to increase muscle mass. In addition to being very nutritious and easy to prepare, they are delicious. 


  • Greek yogurt with granola and nuts


Yogurt has a high protein content and calories that will help you gain muscle mass, as well as natural probiotics beneficial for your body and your immune system. Greek yogurt, in addition to being nutritious, has a creamy texture that is very pleasant to the palate.


A breakfast with Greek yogurt is ideal to increase muscle mass if combined with nuts, oat flakes, and a little honey to sweeten it. Preparing a nice bowl of Greek yogurt for breakfast is effortless and will give you everything your body and, in particular, your muscles needs:


Ingredients


  • 250 ml Greek yogurt (can be plain or flavored)

  • 100 grams of oat flakes

  • 1 teaspoon of honey

  • 10 nuts (you can combine walnuts, almonds, and hazelnuts).


To prepare this breakfast you just need to mix all the ingredients in a breakfast bowl. If you wish, you can chop the nuts so that they mix better with the yogurt.


  • Oat and nut porridge


Oat and nut porridge is a yummy culinary delicacy high in carbohydrates, protein, and beneficial fats for the body. The oats and nuts will give you the energy you need to start your daily muscle-building routine. This breakfast can be prepared with either cold or hot milk, making it an ideal breakfast in winter and summer.


Ingredients


  • 250 g oatmeal

  • 125 ml of semi-skimmed milk

  • 1 tablespoon of crushed nuts

  • 1 teaspoon of honey


Preparation


  • Heat the milk in a bowl and add the flaked oatmeal until it reaches a creamy consistency.

  • Add the rest of the ingredients to taste.

  • If you prefer to eat this breakfast cold, put all the ingredients in a blender and blend until it reaches the desired consistency.


Meals to gain muscle mass based on whole wheat bread


Despite its long name, whole wheat toast with cereal, tomato, and sprouts is an easy breakfast to prepare. All the ingredients that make up this tasty breakfast to gain muscle mass will provide you with calories full of protein and unsaturated fats. 


The bread will provide you with fiber, while the sprouts will give you the extra energy boost you need when facing an intense workout. The good fat in the egg will help your heart and arteries function.


Ingredients


  • 2 slices of bread with cereals and oatmeal (you can alternate this bread with the seeded and piped bread)

  • 2 free range eggs

  • A handful of alfalfa sprouts, lentils, and soybeans.

  • Half a tomato.

  • Olive oil


Preparation


  • Put a splash of olive oil in a frying pan.

  • When the oil is hot, add the beaten eggs. Once the omelet is cooked on both sides, turn off the heat and keep it covered. If you prefer, instead of an omelet you can prepare scrambled eggs. To do this, pour the beaten egg into the pan and stir with a wooden spatula until the egg is set but broken.

  • On a slice of bread, put the half tomato cut in slices, and the alfalfa sprouts. Add a drizzle of olive oil.

  • Cover with the tortilla and finish with the other slice of bread.

  • If you wish, you can alternate the egg with cheeses such as fresh or cottage cheese. This nutritious breakfast is also ideal to prepare as a dinner to increase muscle mass.


  • Cottage cheese with fruit


Cottage cheese and fruit is a great breakfast that will increase your muscle mass and sweeten your mornings. Cottage cheese has a pleasant texture that combines very well with most fruits. Combining cottage cheese with strawberries, apples, and bananas will make you enjoy your first meal of the day like never before.


Ingredients


  • 250 g of cottage cheese

  • Fruit to taste (4 strawberries, 1 banana, half an apple)

  • Honey if you wish to give it a little more sweetness

  • 1 piece or portion of the fruit of your choice (apple, peach, ½ banana, 6 strawberries, kiwi)


The preparation of a cottage cheese dish with fruit is simple, you just need to wash, peel and chop the fruit you will consume and add it to the cottage cheese. If you are intolerant to milk or cow protein, you can substitute the normal cottage cheese for a fresh cheese that does not contain lactose.


Cottage cheese is very digestive and is also ideal as a dinner to increase muscle mass. 


  • Smoothies


Another breakfast that will make you gain muscle mass in a fast and effective way is the banana and oatmeal smoothie. 


Smoothies to increase muscle mass are excellent alternatives to consume at breakfast. This shake provides a high content of potassium and carbohydrates. 


The banana and oatmeal smoothie is very nutritious and has a high rate of protein, thanks to the brewer's yeast and milk that accompany it.


Ingredients


  • 1 banana

  • 1 cup of oatmeal

  • 1 tablespoon of honey or agave syrup to sweeten

  • 1 tablespoon of brewer's yeast.

  • 250 ml of whole milk


Preparation


  • Add the previously peeled and chopped banana into a blender.

  • Then add the milk, the oats, and the brewer's yeast.

  • Blend until you get a smoothie.

  • Taste it and add honey or agave syrup for desired sweetness.


Whole wheat toast with avocado and fresh cheese


Whole wheat bread is a source of carbohydrates. Fresh cheese, on the other hand, has a low-fat content but a high protein value. Avocado is a food with a high content of high-quality fats, popularly known as good fats.


Besides being delicious and easy to prepare, this protein breakfast provides your body with beneficial calories that will help you develop your muscles in a healthy way. 


In addition, this type of breakfast can become one of the delicious dinners to increase muscle mass in your weekly diet. Add some tomato slices, and enjoy a healthy gourmet dinner.


Ingredients


  • Two large slices of whole wheat bread. If you wish, it can be whole wheat bread with seeds since these have, like the avocado, a high level of beneficial fats for the organism.

  • A peeled and chopped avocado.

  • A tub of fresh cheese (approximately 200 grams).

  • A drizzle of olive oil.

  • A pinch of salt and pepper.


Preparation


  • Chop the avocado and the fresh cheese in a bowl.

  • Season with pepper and salt to taste but do not overdo it.

  • Add a drizzle of olive oil.

  • Pour the mixture on a slice of bread and then cover with the other slice on top. If you wish, you can toast the bread to make it even more delicious.


Muesli with berries, seeds, and ricotta cheese


Ricotta is an Italian cheese very similar to cottage cheese. Like most cheeses, Riccota has a high nutritional value, as it is very rich in calcium, as well as in proteins, and Omega-3 and 6. All this makes it an ideal food for any healthy diet.


White in color and soft in consistency, this cheese can be consumed in both sweet and savory dishes. In this case, we suggest a sweet and delicious breakfast to increase muscle mass in which ricotta cheese is combined with berries, known for their high vitamin C content. In addition, it also contains seeds that will provide you with healthy calories and beneficial fats for your body.


Ingredients


  • 200 g of oat flakes.

  • 100 g of fresh or hydrolyzed berries (raspberries, strawberries, blueberries, among others). You can find hydrolyzed berries in organic stores.

  • 120 g ricotta

  • 100 g flax or sunflower seeds.


Preparation


  • Mix the oat flakes with the berries and the ricotta cheese (previously mashed with a fork) in a bowl.

  • Add the seeds on top and enjoy this rich and very nutritious breakfast.


To increase your muscle mass with this breakfast it is not necessary to add any type of sweetener since oat flakes are very sweet by themselves. However, if you wish to sweeten it, use honey, cane sugar, agave syrup, stevia, or some type of natural sweetener.


Gouda cheese sandwich with cucumber and hard-boiled egg


If you feel like a consistent breakfast will help you start the day with energy and will also help your muscles grow, a gouda cheese sandwich with cucumber and hard-boiled egg is an excellent option.


We have already mentioned that cheeses are rich in calcium, as well as protein, and Omega-3 and 6. Gouda, in addition to being nutritious, has an intense and pleasant flavor, as it is a melting cheese widely used to add aroma to meals.


Eggs provide good fats and a high level of protein, while cucumber is an excellent food supplement for any diet, as it contains vitamins B and C, folic acid, iron, phosphorus, potassium, and zinc. All these minerals and vitamins contribute to cellular health and are essential in any diet for athletes.


Ingredients


  • Two slices of gouda cheese

  • Half a cucumber

  • One boiled egg

  • Two slices of whole wheat bread with cereals and seeds


Preparation


  • Peel and cut the cucumber into thin slices.

  • Cut the boiled egg into thin slices.

  • Place the two slices of gouda cheese on a bread slice.

  • Place the cucumber and egg slices on top of the cheese.

  • Cover with the other slice of bread and toast the sandwich in a toaster. You will love the melted gouda cheese with the rest of the ingredients.

  • You can include this type of breakfast in one of your muscle-building dinners by substituting a healthy protein food, such as a grilled chicken breast fillet, for the hard-boiled egg.


Other tips to gain muscle mass


These breakfasts to increase muscle mass will help you develop your muscles and reach your athletic goals. If you want to eat safely and healthily, we recommend that you also follow these tips to increase muscle mass:


  • Eat all your daily meals: skipping a meal is unhealthy and will reduce the calorie intake you need to achieve the desired muscle mass.

  • Eat foods rich in protein: opt for foods such as fish, chicken, eggs, milk, cheese, and legumes, among others.

  • Take only good fats: nuts, olive oil, cereals, and fish such as salmon are full of them.

  • Drink water: water will prevent your muscles from atrophying and not growing. Drinking 2 liters of water a day is a good start.

  • Eat fruit: fruit provides you with minerals and vitamins that will help you have energy and recover before and after a training session.

  • Seek professional help: if you have no experience in the world of sport or suffer from any type of pathology or disease, before undergoing a specific training or diet, always consult a specialist in the field.