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.
122g egg whites
1/2 scoop whey protein
1 tablespoon peanut butter
Total Fat: 12 g
Total Carbs: 49 g
Protein: 37 g
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
125g fresh baby spinach
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.
3 rashers of lean grass-fed bacon
2 slices (128g) of sourdough toast
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
1/4 cup blueberries
1 large tbsp granola
1 tbsp dark chocolate chips
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 .
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
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
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.
284g frozen mixed berries
12g plain low-fat yogurt
2 scoops protein powder (vanilla is best, bro)
1 tablespoon walnuts
1 tablespoon ground flaxseed
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
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.
0.1 grams of plain butter
1.5 slices whole wheat bread
43g smoked salmon
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!