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Bodybuilding Breakfasts: 9 Breakfast Ideas for Muscle Building

As legendary bodybuilder Vince Gironda once said, “bodybuilding is 80% nutrition.”

And as breakfast is still the most important meal of the day (no matter what some damn fools on the internet say) – we’re gonna tackle that s*** right now.

For this piece, we assume you’re a mesomorph – if you’re a hard gainer, check out our skinny guy workout and diet plan.

But otherwise, here are 9 bodybuilding breakfast ideas for you to sink your choppers into…

1. Peanut butter and raisin oatmeal


Oatmeal is far from the preserve of skinny students with their asses hangin’ out their pants and no two f****** nickles to rub together.

Bros make so much of protein and it can be easy to forget your carbs – especially since you have to look after your carb intake before bed.

But complex carbs are a vital part of any serious bro’s diet – and oatmeal is a key source of slow-release gym fuel – and it’s damn tasty in the right hands.

Meanwhile, peanut butter is a cheap, quick energy source that also adds valuable protein to the mix.


30g oats
177ml water
122g egg whites
1/2 scoop whey protein
1 tablespoon peanut butter
1/2 banana


Calories: 431
Total Fat: 12 g
Total Carbs: 49 g
Protein: 37 g

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2. Spinach omelet


The omelet is a breakfast classic – especially for bodybuilders. And no f****** wonder, bro! Eggs are rich in protein, as well as selenium, leucine, riboflavin and vitamins B12 and D – the perfect morning bro fuel!

Adding the spinach gives you a way to get your leafy greens in. While lots of bros skip vegetables at breakfast, getting an early fill of spinach makes you less likely to crave too much fatty food later in the day – YEAH!


6 Large eggs 
5 ripe tomatoes
½ onion
125g fresh baby spinach


Calories: 620
Protein: 35 grams
Total Fat: 13 grams
Total Carbs: 2 grams

3. Bacon, eggs and sourdough toast


Right now, I can hear you shout at your screen, “woah, bro –  I’m not an 80-year-old fat grandpa.”

Yeah, yeah – but hear me out, man!

This breakfast may be full of calories – but if you’re on a big bulk, this is the kinda s*** you need. As long as you keep your bacon lean and make your bread sourdough, you’ll get a bunch of nutrients that are vital to muscle growth – including magnesium and zinc.


5 eggs
3 rashers of lean grass-fed bacon
2 slices (128g) of sourdough toast


Calories: 1044
Protein: 53g
Fat: 56g

4. Protein banana split


While fasted cardio can help you burn fat faster, you need to make sure you load up protein AND carbs to help your muscles grow. Why do you need carbs? To renew your glycogen stores and boost energy for the day.

The protein banana split is great for fasted cardio. Check it out…


1 medium banana
3/4 cup Greek yogurt
1/2 scoop isolate whey protein
1 strawberry
1/4 cup blueberries
1 large tbsp granola
1 tbsp dark chocolate chips


Calories: 383
Protein: 32g
Fat: 7g
Carbs: 53g

5. Cottage cheese and fruit


With Greek yogurt getting a ton of good press lately, it could be easy to forget about cottage cheese. But this simple and quick-to-prepare food is an awesome source of slow-release casein protein – which research shows can help you keep your appetite under control through your day [1].

The recipe below is pretty simple, but feel free to add apple slices, a couple of slices of Ezekiel bread, or even a small bowl of oatmeal.


340g cottage cheese
20 blueberries
3 strawberries


Calories: 200
Protein: 30g
Fat: 3g
Carbs: 50g

6. Veggie and egg scramble


This takes a little longer to prepare than most of the bodybuilding breakfasts on this list. But if you find yourself with 10 minutes extra to spare before hitting the road, you’ll find it’s also one of the tastiest.

Scramble 3 extra-large eggs and add in 57g shredded cheese and a couple o’ handful o’ spinach – and there you have it. If you’re feelin’ it, add sliced tomatoes, onions and/or mushrooms.


3 extra-large eggs
57g shredded cheese
90g spinach


Calories: 404
Protein: 38g
Fat: 34.02
Carbs: 4.4g

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7. Protein smoothie


Protein smoothies are great at any time. But they’re especially useful when you’re pushed for time ‘cuz you got your a** out of bed late and need to gulp some good s*** down double quick!

A smoothie keeps you feeling fuller for longer – awesome if you’re on a lean bulk and need to keep your calories on the down-low. Add a bunch of ice cubes to the ingredients below for a thicker consistency.


355ml water
30g spinach
284g frozen mixed berries
12g plain low-fat yogurt
2 scoops protein powder (vanilla is best, bro)
1 tablespoon walnuts
1 tablespoon ground flaxseed


Calories: 500
Protein: 57g
Fat: 11g
Carbs: 54g

8. Peanut butter sandwich and milk

Peanut butter is the perfect quick energy source if you’re on a bulk. It contains a large amount of calories, goods fats – and a decent amount of protein too

Use wholewheat bread to keep your carbs complex and add some sliced banana, oats and honey for a healthy – and really f****** tasty – option.

And if your sandwich dries out your mouth and leaves you thirsty – wash down your sandwich with a glass o’ milk – sweet, bro!


2 tablespoons 100% peanut butter
2 slices wholewheat bread
1/2 banana
10g oats
250ml milk


Calories: 634
Protein: 26g
Fat: 20g
Carbs: 184g

9. Eggs with smoked salmon


Eggs and salmon are packed full o’ bioactive proteins that protect and repair your muscles, while also maintaining joint health.

Both contain Omega-3 fatty acids that protect against heart disease, enhance brain function and keep your blood sugar levels in check, which in turn helps you control fat-buildup or shrink the spare tire.

The high fiber content in wholewheat bread helps to keep you full until your next meal.


3 eggs
0.1 grams of plain butter
1.5 slices whole wheat bread
43g smoked salmon


Calories: 456
Protein: 33g
Fat: 24g
Carbs: 27g


Whether you wanna lean bulk, maintain or cut, there’s something on this list of awesome bodybuilding breakfasts for you.

All are crammed with fistfuls of protein, but watch the fat and carbs if you wanna stay lean.

If this piece says anything it’s that you don’t have to eat the same s*** every morning. Try out some of these recipes and you’ll see eating like bro don’t have to be boring or too time-consuming – and it can also be really f****** tasty!

Looking for the best bodybuilding supp on the market? Check out our editor’s choice for 2021.

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Or wanna find out more? Check out some of our other articles…

Best Low Carb Snacks for Bodybuilders
5 Best Breakfasts for Weight Loss
Oatmeal Benefits – 4 Muscle Building Breakfasts for Bodybuilders
Cutting Diet: Try This 6-Week Diet Plan For the Perfect Shred


  1. Abou-Samra, R. et al (2011). Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutrition Journal, 10(1).


  1. Thanks for the tip that simultaneously eating eggs and salmon can provide so much protein for my diet. I’d like to start looking for family-friendly breakfast restaurants soon because I’d like to start going to the gym again soon. As such, it would be important to have a high-protein diet once again.

  2. Oatmeal has always been my go-to breakfast after an intensive workout. Glad I’ve stumbled into this. Now, eggs and smoked salmon have been my latest craving almost every day. Protein all the way!

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