If you’re trying to gain muscle but your mornings look like coffee, an apple, or a toast with butter, then we have a problem.
Bulking isn’t just about what you eat; it’s about when you eat. After a full night without food, your body is ready to absorb nutrients, and after a morning workout (no matter how short it is), if you skip breakfast (or eat too little), you will never build any muscle mass (I know because I am the type of person that loose weight fast).
I understand that most people don’t have the time or appetite for big meals early in the day, but then you end up eating “crap” in the middle of the morning or at lunch, because you are starving.
I’ve put together 3 simple, high-calorie breakfast recipes that are built for muscle gain. They’re quick, practical, and will help you get more calories in without overthinking it.
If you’ve been struggling to gain weight, start here.
🥣 Microwave Protein Oatmeal
Ingredients
- 60g rolled oats
- 25g whey protein (vanilla or chocolate)
- 150ml of milk (regular or plant-based)
- Toppings of your choice: fresh fruit, nuts, peanut butter, honey, you choose
- In a microwave-safe bowl, put the rolled oats and add the milk to fully cover the oats (usually around 150ml, depending on how thick you like it).
- Stir everything and place the bowl in the microwave for 1 minute.
- Take it out, give it a quick stir, and check the consistency (if it’s too thick, add a little milk to it).
- Once cooked, stir in the whey protein of your choice and mix thoroughly to avoid clumps.
- Finish with your favorite toppings like fruit, nuts, peanut butter, or a drizzle of honey.
My personal take: when using chocolate protein powder, I usually add fresh berries or banana slices with peanut butter. When using vanilla protein powder, I usually add nuts and seeds, or fresh apple bits with cinnamon.
If you add:
- 1 tbsp peanut butter
- 1 medium banana
- 1 tbsp honey
🔥 Macros:
- Calories: ~650–750 kcal
- Protein: ~30–34g
- Carbs: ~80–95g
- Fat: ~16–20g
🍞 High-Protein French Toast
Ingredients
- 2 egg whites
- 20g whey protein (vanilla or non-flavored)
- 100ml of milk (of your choice, but it works best with regular milk)
- 1 tsp of cinnamon
- 5-6 slices of sprouted bread (or any bread you like)
- 1/2 tsp of butter or coconut oil
- Toppings of your choice: fresh fruit or maple syrup
- In a bowl (or blender), add the egg whites, protein powder, milk, and cinnamon and mix them all together.
- Pour the mixture into a wide, shallow baking dish (makes dipping easier).
- Dip your bread in it and let it absorb the mixture for a few seconds.
- Meanwhile, place your pan over medium heat, and when hot, add the butter.
- Place the soaked bread in the pan and cook each side for 2-3 minutes, until golden brown.
- Top it up with the fruit of your choice or a few drops of maple syrup and cinnamon.
🔥 Macros:
- Calories: ~600–700 kcal
- Protein: ~30–35g
- Carbs: ~80–100g
- Fat: ~10–14g
🥣 Protein Overnight Oats
Ingredients
- 40g of rolled oats
- 10g of chia seeds
- 25g whey protein (vanilla or non-flavored)
- 60g of low-fat yoghurt or greek yoghurt
- 160ml of milk (regular or plant-based)
- Toppings of your choice: fresh fruit or maple syrup
- In a jar, add the rolled oats, chia seeds, whey protein, yoghurt, and milk.
- Mix everything up
- Put it in the fridge and let it rest for 6-8h
My personal take: when using chocolate protein powder, I usually add peanut butter and crunched dark chocolate. When using vanilla protein powder, I usually add banana and maple syrup.
🔥 Macros:
- Calories: ~380–410 kcal
- Protein: ~30–34g
- Carbs: ~44–46g
- Fat: ~7–11g
And this is it. Three easy and fulfilling breakfast ideas that will help you bulk it up and feel full for longer.