Build Muscle with Breakfast

Featured Writer: Angelique Kronebusch

Many people are confused about making healthy choices for meal ideas.

Most people do not pack food for their busy day which is the first mistake, then are forced to eat out and make poor decisions.

I always prep my food on Sunday so I can have healthy options all week and all I have to do is open my fridge, grab my food and go.

Breakfast is definitely the most important meal of the day, especially if your goal is to put on some muscle. With all the hard workouts that you put your body through, proper nourishment is needed. I know so many people that do not eat breakfast because they do not make time for it and will not eat until lunch time. There are too many people who will go through the drive through and get a coffee and a muffin, unaware that their “healthy muffin” is not so healthy. A bran muffin can cost you up to 360 calories, 10 grams of fat and 37 grams of sugar! This is not a good way to start off your day.

Here are some healthy breakfast options that will keep your energy levels up and your belly satisfied, and will not take long to prepare in the morning.

Rolled Oats

I eat the rolled oats in a bag, not the instant option. Rolled oats are loaded with fibre and will keep you full longer. I will microwave ½ cup with water, cinnamon and stevia. This will only take 1 ½ minutes on high. Top with 2 tablespoons of unsweetened apple sauce for an apple pie taste!

Plain Greek Yogurt

I choose plain greek yogurt over the sweetened kinds because greek yogurt can have double the amount of protein then other yogurt, and also yogurt has too many additives, preservatives and sugar. I will add stevia and blueberries which give it a dessert taste to the yogurt. What a delicious way to start your day!

Whole Wheat English Muffin

For a fast breakfast, toast a whole wheat English muffin and top with 1 tablespoon of natural peanut butter. This will give you the carbs, fibre, protein and healthy fats you need to start your day off right. Plus natural peanut butter is a great way to boost muscle building testosterone in your body, so if you are having a hard time gaining muscle, this is a good breakfast with some eggs or a snack post workout.


Eggs are definitely a super food. Just one egg has 6 grams of protein and all 9 essential amino acids. This is another great muscle building breakfast for all bodybuilders. I will scramble ½ cup of egg whites with 2 whole eggs. Throw in some chopped onions, mushrooms and peppers and you could not have a healthier breakfast. Make extra and you can have this as a snack for later on in the day.

Healthy Smoothie

Make a healthy smoothie to go with 1 cup of skim milk or soy/almond milk. Add some ice cubes, frozen strawberries, ½ a banana, blend and go! If you want some extra protein, add your favorite vanilla protein supplement.

Here is my flax bread recipe for a healthier alternative to bread. Flax is full of fiber and omegas, and also helps the fight against cancer and other diseases. My flax bread recipe is great to make sandwiches with and is tasty with natural peanut butter. It also toasts up nicely like regular bread.

Healthy Flax Bread

  • Preheat oven 350F
  • 2 cups ground flax
  • 1tsp baking powder
  • 2 scoops Now Stevia
  • Pinch sea salt
  • 1/3 cup unsweetened apple sauce
  • 1/2 cup egg whites
  • 1 egg
  • 1/4 cup olive oil

Mix all dry ingredients first, then mix wet ingredients. Spray a baking sheet or line with parchment paper and spread out like a flat pancake ½ to 1 inch thick. Bake 20-25 minutes or until bread springs back when you touch it. Cut into 12 squares.

These are some great, healthy options for people on the go and really want to put on muscle. Fast food is definitely not your only option and these breakfast ideas have healthy fats, fiber rich carbohydrates and loaded with muscle-building protein. A healthy lifestyle does not have to be hard; most people just make it hard on themselves. All you have to do is start your healthy lifestyle and the rest will fall into place.


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10 Responses to Build Muscle with Breakfast

  1. Great info! I love me some breakfast! Eggs and oatmeal. My favorite oats are coaches oats but they don’t sell them in my area. Instead I mix in some steel cut oats and am SO with you on the cinnamon. Saigon cinnamon is my fav!
    Thanks Angelique! Looking forward to more of your posts.


  2. Great article, Hardboiled egg whites are #1 in my arsenal, sometimes they get hard to eat so I add chunky hot salsa and (4) tortilla chips, gotta hide the bag after that though…
    Huevos Rancheros Healthy Style!

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  7. Brenda says:

    I am losing weight and I don’t want to. I weigh 127lbs and I am 5’4. I feel good and my muscles are long and lean. I like how I look. I am a vegetarian and eat only when I’m hungry. What do I need to do in order to not lose anymore weight?

  8. MuscleBombshell Reader says:

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