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30-Minute Muscle: 6 Muscle-Building Breakfasts

To get big, you need to eat big. These 6 breakfast meals are clean, quick to prepare, full of protein, and will provide the calories you need to transform.

Building muscle takes a lot of work. It also takes a lot of calories. Many people who want to add mass struggle to eat as often and as much as they need to for serious gains. If you're trying to take in more than 3,000 daily calories and are having a hard time getting it done, here is some help.

These well-balanced, tasty breakfast meals are packed with protein and will help jump-start your growth early in the day, when you need fuel fast.

1 / PB Banana Pancakes

The bananas in this recipe offer a sweet taste without the usual high-sugar syrup. Use melted peanut butter as a topper to get a dose of healthy fats.

  1. Place all the ingredients in a bowl and stir until well combined.
  2. Pour onto a hot non-stick skillet and cook for 2-3 minutes or until edges are bubbly.
  3. Flip over and then cook for another 1-2 minutes or until finished.
  4. As pancakes are cooking, melt 2 tbsp. of natural peanut butter in the microwave.
  5. Drizzle peanut butter over cooked pancakes and serve.
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 612
Total Fat 13g
Total Carbs 59g
Protein 62g
PB Banana Pancakes PDF (121 KB)

2 / Apple Crisp

If you love apple pie, you'll certainly love this recipe. Instead of sugar and simple carbs, you'll get complex carbohydrates, lean protein, as well as healthy fat. It's a great way to start off the day.

  1. Preheat the oven to 350 degrees F.
  2. Slice apples and place in a bag or bowl with 1 tbsp brown sugar and cinnamon, stirring to coat.
  3. Place apples in a small baking dish.
  4. Combine oats, protein powder, walnut pieces, cinnamon, and 1 tbsp brown sugar.
  5. Once combined, drizzle honey over the oat mixture and stir to coat.
  6. Spoon mixture over the apples in the baking dish.
  7. Bake apples for about 20 minutes.
  8. When apple crisp is done, allow it to cool for five minutes and then top with Greek yogurt.
Nutrition Facts
Serving Size Makes 4 Serving
Amount per serving
Calories 214
Total Fat 3g
Total Carbs 38g
Protein 14.5g
Apple Crisp PDF (122 KB)

3 / Steak and Eggs Breakfast

It's called the "breakfast of champions" for a reason. (If it's not called that, it should be.) Chomping some steak and eggs for your morning meal is a sure-fire way to increase your protein intake. The sweet potatoes will offer some complex carbs so you have the energy to start your day strong.

  1. Preheat oven to 350 degrees F.
  2. Heat 1 tbsp olive oil over medium heat.
  3. While oil is heating, gently tenderize the steak, adding salt and pepper to taste.
  4. Place the steak in the skillet and cook for about 5 minutes before turning over.
  5. Cook for another five minutes, or slightly longer depending your preference.
  6. Transfer the steak to a plate and cover with foil to keep it warm.
  7. Pour 1/2 tbsp. of olive oil to the same skillet and then add both eggs.
  8. Add garlic and green onion and scramble for 3-4 minutes, or until eggs are cooked.
  9. While eggs are cooking, place sweet potatoes in a bowl with a small amount of water and cover.
  10. Microwave potatoes for 3 minutes.
  11. When eggs are done, remove from pan and place on plate with the steak, and cover.
  12. Finally, add the remaining 1/2 tbsp. of olive oil to the skillet and cook sweet potatoes until they're crispy.
  13. Serve potatoes alongside steak and eggs.
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 700
Total Fat 43g
Total Carbs 25g
Protein 49g

4 / High Protein Waffles

If homemade waffles are your favorite go-to breakfast, you need a recipe that offers the protein content traditional waffles lack. Full of muscle-making protein, rich in complex carbohydrates, and complete with a touch of healthy fat, these waffles will satisfy your nutritional needs.

  1. Mix together oats, coconut flour, protein powder, sugar, baking powder, and cranberries in a large bowl.
  2. In another bowl, whisk together the eggs, oil, cottage cheese, and milk until smooth.
  3. Slowly combine dry ingredients with wet ingredients.
  4. Pour the batter into a waffle maker according to maker directions and cook.
  5. Once waffles are done, top with fresh blueberries and syrup.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 275.5
Total Fat 6.4g
Total Carbs 44.5g
Protein 21.38g
High Protein Waffles PDF (121 KB)

5 / Crispy Breakfast Bar

If you know you're in for a busy morning, make these bars the night before. They take less than 30 minutes and can be stored for a week. Grab one for those on-the-go days!

  • 1/4 cup Oats
  • 1/2 cup Sunflower Seeds
  • 2 tbsp Sesame Seeds
  • 1/4 cup slivered Almonds
  • 1/8 cup dried Cranberries
  • 2 scoops Vanilla Protein Powder
  • 1/3 cup Honey
  • 3 tbsp Brown Sugar
  1. In a bowl, combine oats, seeds, nuts, cranberries, and protein powder.
  2. Heat honey and brown sugar in a small skillet over medium heat until bubbling. Stir in the seed mixture until well-coated.
  3. Pour mixture onto a sheet of parchment paper lightly sprayed with non-stick spray. Cover with another sheet of coated parchment paper.
  4. Press mixture together until it forms a large rectangle.
  5. Let sit for 30 minutes, remove paper, and cut into squares.
Nutrition Facts
Serving Size 4 Serving
Amount per serving
Calories 404
Total Fat 15g
Total Carbs 41g
Protein 25g
Crispy Breakfast Bar PDF (121 KB)

6 / Baked French Toast

This recipe is delicious, yes, but it's also packed with protein. This French toast will definitely fit your muscle-building bill. It's fast to prepare and makes the perfect way to start a not-so-lazy Sunday.

  1. Preheat the oven to 350 degrees F.
  2. Lay bread slices in a shallow baking dish. Make sure they do not over lap.
  3. In a bowl, whisk together eggs, Greek yogurt, milk, sugar, and extracts until well combined.
  4. Pour egg mixture over the bread slices, making sure they are fully coated.
  5. Top bread with pecans and then cover baking dish with foil.
  6. Bake for 25 minutes and then serve with sugar-free maple syrup.
Nutrition Facts
Serving Size 2 Servings
Amount per serving
Calories 792
Total Fat 37.5g
Total Carbs 70g
Protein 46g
Baked French Toast PDF (121 KB)

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