Need Help? Customer Support 1-866-236-8417

6 Protein-Rich Morning Meals

Kiss that boring breakfast goodbye! These protein-filled morning meals are sure to make the most important meal of the day even more special.

Food is fuel, and breakfast is the most important meal of the day. Skip the rushed protein shakes and water-and-oatmeal bowls, and treat yourself right. Make your mornings count, and get excited to hop out of bed with these breakfast dishes that are sure to meet your macros and please your palette.


Protein Cinnamon Pancakes

We've entered the fall months, and nothing says comfort like a stack of post-workout cinnamon pancakes. This recipe is a favorite of cover model and athlete Melih Cologlu. In addition to being linked to healthy glucose metabolism, that added dash of cinnamon makes just about anything cozy.

Whether you're whipping these up to ease into your first meal of the day, or using them as a celebratory, post-workout victory meal, they're sure to be a fast favorite.


Egg whites 2

Cinnamon 2/3 tsp

Vanilla extract 1/2 tsp

Banana (ripe) 2/3

Oats (uncooked) 1/8 cup

  1. Mix banana, egg whites, cinnamon, vanilla extract, oats, and protein powder.
  2. Coat a skillet in cooking spray.
  3. Pour in the batter, flipping once the pancakes browns.
  4. Cook both sides evenly. Serve with sugar-free syrup, and enjoy.

Nutrition Facts
Serving size: 1 pancake
Recipe yields: 2 servings
Amount per serving
Calories 148
Fat 2.3 g
Carbs 15.2 g
Protein 16.6 g

Chocolate Protein Pancakes

Who doesn't love chocolate, especially when you can have it for breakfast? This simple recipe skips the extra ingredients and sticks to the basics: egg whites, protein, and pancake syrup. It's a muscle-building favourite of NPC men's physique competitor Vinny Russo. Grab these goodies from your pantry and get started.

  1. Blend egg whites with protein powder.
  2. Pour into a frying pan, and cook until it looks like a pancake.
  3. Top with Walden Farms chocolate syrup. Serve.

Nutrition Facts
Serving size: 1 pancake
Recipe yields: 1 serving
Amount per serving
Calories 128
Fat 1.4 g
Carbs 3.6 g
Protein 25.3 g

Banana Killa Vanilla Fritter

Fritters aren't typically at the top of a health-food list, but that doesn't mean they have to be cut entirely from a "fit" diet. Protein fritters, in fact, can help your gains. Just ask natural bodybuilder Shane Raymond, who loves this banana-vanilla version.


Bananas 2 medium

Cinnamon 1/2 tsp

Nutmeg 1/2 tsp

Baking soda 1/2 tsp

Egg whites 2

Coconut oil 5 g

  1. Place bananas in a bowl, and mash into a paste using a fork.
  2. Add all other ingredients, and mix together.
  3. Place coconut oil in a large nonstick frying pan, and heat on low.
  4. Add mixture to the pan and fry until golden brown, then flip. Once both sides are done, place on a large plate. Serve with mixed fruit and honey fat-free Greek yogurt.

Nutrition Facts
Serving size: 1 fritter
Recipe yields: 1 fritter
Amount per serving
Calories 475
Fat 6 g
Carbs 60 g
Protein 45 g

Indian Fry Bread

Fry bread has never been considered a healthy option—until now, that is. This protein-rich take on the traditional Native American dish adds a muscle-building twist that's sure to feed your gains and fuel your workouts. Customize the recipe to make it your perfect fried treat, or incorporate the baked version into your daily meal plan.


Flour 1 cup

Coconut oil 1 tbsp

Salt 1 tsp

Baking soda 1/2 tsp

Warm water 1 cup

Cinnamon 1/2 tbsp

  1. Put all of the dry ingredients in a mixing bowl. Make a hole in the center, and add the coconut oil and water.
  2. Mix by hand or using a blender. Add water as needed to create malleable dough.
  3. Take the dough out of the bowl, put some flour on a cutting board, and massage the dough until it's nice and fluffy. Add more flour as needed so that the dough isn't too sticky. Roll out the dough very flat and let it sit and rise for a few minutes.
  4. Cut the dough into little squares, and toss them into some sizzling coconut oil to fry. For a slightly healthier option, try these baked! Serve with honey or natural jam.

Nutrition Facts
Serving size: 1 square
Recipe yields: 1 serving
Amount per serving
Calories 560
Fat 17 g
Carbs 81 g
Protein 34 g

Breakfast Muffins

Not all muffins lead to that dreaded muffin top. This healthy take on the baked guilty pleasure is a favorite of UK Bodybuilding and Fitness Federation Fitness champion Emma Paveley. The combination of oats and eggs makes it a morning win, while the addition of protein powder makes it a muscle-building must to add to your morning arsenal. They're nutritious, portable, and, best of all, take only minutes to prep.


Oats 2/3 cup

Flour 1/8 cup

Cocoa powder 1 tbsp

Baking powder 1/4 tsp

Egg whites 2

Medium banana (sliced) 1

2 % milk 4 oz.

Sweetener (optional)

  1. Mix all dry ingredients in a bowl.
  2. Add in wet ingredients, and blend.
  3. Bake at 350 degrees Fahrenheit for about 10 minutes.

Nutrition Facts
Serving size: 1 muffin
Recipe yields: 6 servings
Amount per serving
Calories 85
Fat 1.2 g
Carbs 12.5 g
Protein 8 g

Strawberry Siege and Oat Compote

If your mornings are rushed, this recipe is for you. Combine these ingredients and let them meld together in your fridge overnight. The mixture of oats, milk, and berries make this one sweet treat to wake up to.


Full-fat milk 8 oz.

Oats 80 g

Greek yogurt 150 g

Blueberries 40 g

Strawberries 40 g

Cinnamon to taste

  1. Soak oats in milk and add a pinch of cinnamon to the jar.
  2. In the morning, add half of the strawberries. Mix in Greek yogurt and protein powder.
  3. Top with the rest of the strawberries and blueberries. Enjoy!

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 803
Fat 26 g
Carbs 90 g
Protein 44 g
Check out Grenade's complete supplement lineup! Go Now!