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Contest-Prep Nutrition: 5 Tasty Breakfast Recipes!

Contest-Prep Nutrition: 5 Tasty Breakfast Recipes!

Egg whites and oatmeal? Oh no! Don't be enslaved to this bodybuilding standard. Instead, break your fast with these yummy, fat-loss-friendly recipes.

Breakfast is by far my favorite meal of the day. Because I use it to literally break my overnight fast, breakfast is also easily my biggest meal of the day. It's super-filling, energizing, and always delicious! While I like my go-to breakfast of spinach, egg whites, and oatmeal, even that trio can grow tiresome over time.

When I get bored with my food, I like to try new things. It's the best way to learn how to prepare healthy meals. To help you get started, I've supplied the creativity for you. Here are five clean, contest prep-friendly recipes packed with all the nutrients and flavor you want in a healthy breakfast.

1
Egg White Puffs

When you diet, traveling can seem more like a pain than an exciting adventure. I remember asking myself, "How on earth am I going to get my egg whites and oats every morning?" Oats can be easily packed in Ziploc baggies, but egg whites are another story. To make things easier on myself, I got creative and came up with these portable egg-white puffs. Below is the recipe for my favorite veggie combination, but feel free to get creative!

Ingredients
Directions
  1. Preheat oven to 375 degrees.
  2. Spray muffin tin with non-stick cooking spray. (I like Pam olive oil spray).
  3. Fill each muffin cup halfway with liquid egg whites.
  4. Add chopped veggies to each cup until almost full.
  5. Bake for 20 minutes.
Nutrition Facts
Serving Size (1) Recipe yields 3-4 servings
Amount per serving
Calories 168
Total Fat1 g
Total Carb10 g
Protein30 g

Egg White Puffs PDF (120 KB)

2
Blueberry Protein Pancakes

Blueberries, blueberries, blueberries! I can't get enough of those little antioxidant bites. They're even better on some delicious protein pancakes.

Ingredients
Directions
  1. In a sauce pan, heat non-stick cooking spray over medium high heat.
  2. Blend all ingredients together.
  3. Pour mixture on pan and add half the blueberries to the pancake.
  4. When bubbles form on the surface, flip pancake and cook for another 2-3 minutes.
  5. Once pancake is done, top with remaining blueberries and sugar-free syrup.
Nutrition Facts
Serving Size (1)
Amount per serving
Calories 372
Total Fat6 g
Total Carb45 g
Protein33 g

Blueberry Protein Pancakes PDF (73.4 KB)

3
Low-carb Protein Crepe

If you're a few weeks out from a photo shoot, competition, or other big event, you might be carb cycling. Most of us have a love-hate relationship with carb cycling—I know I do! Those low-carb days don't have to be a drag though. With a little creativity, you can enjoy many tasty meals. Here is one of my favorite breakfasts that tastes more like a dessert!

Ingredients
Directions
  1. Spray sauce pan with non-stick cooking spray and heat.
  2. Blend protein powder, egg whites, almond milk, and Stevia.
  3. Pour batter in a pan and cook for 3 minutes, or until bubbles appear.
  4. Fold in half and continue cooking until done.
  5. Mix PB2 powder with water until you reach desired consistency.
  6. Top crepe with PB2 and cinnamon.
Nutrition Facts
Serving Size (1) Recipe yields 1 serving
Amount per serving
Amount per serving
Calories 196
Total Fat2.5 g
Total Carb9 g
Protein35 g

Low-carb Protein Crepe PDF (71.1 KB)

4
Banana-Walnut French Toast

There are times when you just gotta have French toast! For me, it's those rainy cozy weekend mornings that call for an extra delicious breakfast. If you have some extra time to prepare your breakfast, try my healthy take on this all-time favorite!

Ingredients
Directions
  1. Whisk together egg whites, egg, almond milk, vanilla, hazelnut, cinnamon, and Stevia.
  2. Coat each slice of bread in mixture.
  3. Fry in a sprayed, heated pan 2 minutes each side, or until golden brown.
  4. Top slices with sliced banana, walnut halves, and your favorite sugar-free syrup.
Nutrition Facts
Serving Size (1) Recipe yields 2 servings
Amount per serving
Amount per serving
Calories 359
Total Fat10 g
Total Carb46 g
Protein21 g

Banana-Walnut French Toast PDF (64.8 KB)

5
Apple Pie for Breakfast

Here is a hearty and scrumptious protein shake to jumpstart your morning. It comes complete with some good carbs and healthy fat! I'm sure you'll enjoy putting a different spin on your usual morning protein shake.

Ingredients
Directions
  1. Blend all ingredients.
  2. Enjoy!
Nutrition Facts
Serving Size (1) Recipe yields 1
Amount per serving
Amount per serving
Calories 399
Total Fat16 g
Total Carb54 g
Protein27 g

Apple Pie for Breakfast PDF (43.2 KB)

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About The Author

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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Comments

Showing 1 - 25 of 75 Comments

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itsJustAROD

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itsJustAROD

that crepe looks amazing

Apr 5, 2013 4:36pm | report
 
hcbeggar

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hcbeggar

no lie...do you know where we can get powdered peanut butter?

Apr 18, 2013 8:53am | report
BFreeman310

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BFreeman310

You can get PB2 online. Its pretty affordable, comes in regular and choclate flavors, and is delicious. They had samples last week at the NC state championships and they were awesome.I

Apr 18, 2013 10:46am | report
Kmuller91

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Kmuller91

You can get it online, for sure, but it usually runs about $8 for a jar. I despise GNC, HOWEVER, you can get it there for only $5, and without waiting for shipping. Most carry it standard, but if the ones by you do not, they are always willing to order it.

Apr 18, 2013 10:57am | report
bracey34

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bracey34

I can't wait to get back to America and my kitchen!!

Apr 5, 2013 5:26pm | report
 
AJDavidson

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AJDavidson

What country are you in where there's no kitchens?

Apr 10, 2013 3:02am | report
konvict604

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konvict604

i gotta try those crepes

Apr 5, 2013 6:23pm | report
 
SNAKE-MAN

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SNAKE-MAN

No doubt....this oatmeal and egg-white thing is getting to me now!!!!!....these recipes sure will come in handy....THANK YOU....your a life saver

Apr 5, 2013 6:39pm | report
 
blueeyes35148

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blueeyes35148

Try this...
1 1/2 cup liquid egg white
1/3 cup dry oatmeal
3oz banana
3oz strawberry
1 tsp peanutbutter
ice
blend and enjoy.... This is what I have every morning when I wake.

May 22, 2013 1:12pm | report
CitizenCL

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CitizenCL

I can't wait till tomorrow morning to try out the french toast or crepe! Or, maybe I'll just have breakfast now . . .

Apr 5, 2013 6:56pm | report
 
feeney01

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feeney01

all looks amazing ! wish i had someone to make it all for me lol

Apr 6, 2013 3:26am | report
 
dochie

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dochie

heheh

Apr 14, 2013 3:15am | report
longhaired

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longhaired

I need vanilla protein now, all of these recipes make me want to have a stock of all different flavors

Apr 6, 2013 7:27am | report
 
fuskarn

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fuskarn

Blueberry Protein Pancakes is da best <3

Apr 6, 2013 7:30am | report
 
kylethekidable

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kylethekidable

i may just have to stick with my barley bread on the french toast. Especially since last i heard the leading ezekial bread maker came out with a "truer to the bible" version actually using human feces. Some people forget that except for the barley and lintels, the other ingredients were the scraps of grain that no human given any choice would ever eat. remember people, just because it has little flavor and a bit of nutrients, doesnt make it good for you.

Apr 6, 2013 8:03am | report
 
shiggin86

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shiggin86

that is bull...whoever told you that apparently doesn't know how to read labels. They wouldn't have ever been approved to sell the bread if that were the case.

Apr 6, 2013 3:25pm | report
plmcute8402

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plmcute8402

Are you kidding me? Or is english your 4th lanuage?

Apr 9, 2013 8:20am | report
bhopejones

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bhopejones

I have 0% knowledge on Ezekiel vs. "Truer to the Bible" bread, but, given this person's grammar, I am inclined to not believe anything they've said. ha!

Apr 10, 2013 9:00am | report
lookleft

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lookleft

Nice!

Apr 6, 2013 8:11am | report
 
meesh0209

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meesh0209

****.

Apr 6, 2013 10:41am | report
 
ChrisViglietta

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ChrisViglietta

Egg white puffs?!

Apr 6, 2013 11:04am | report
 
transformerchad

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transformerchad

Sounds so good man

Apr 10, 2013 1:57am | report
Mvp1985

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Mvp1985

Good foods, the crepe looks delicious!

Apr 6, 2013 11:09am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 180.56 lbs
  • bf: 16.0%
fallenx

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fallenx

love blueberrys, have to try it :D

Apr 6, 2013 11:42am | report
 
MrBig200

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MrBig200

I just made the Egg White Puffs, wow there awesome, they where so good I ate 3 of them.
Thanks Jillian

Apr 6, 2013 1:26pm | report
 
Showing 1 - 25 of 75 Comments

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