7 protein breakfasts to help you gain muscle mass

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7 protein breakfasts to help you gain muscle mass

In a perfect world, we’d be able to eat some delicious, creamy, fluffy cinnamon rolls drizzled with sugar icing every morning, and keep a six-pack of perfectly built abs in the meantime. That would really be “living the dream.” Luckily, there are tons of ideas for healthy breakfasts and breakfasts for gain muscle mass you can eat and stay on track toward the body goals you want to achieve.

We will share some healthy breakfast ideas with proteins to gain muscle mass and satisfy your cravings getting the body you want.

7 breakfasts to gain muscle mass

Before going with the breakfast recipes that will help you gain muscle massyou have to remember that when you are trying to stay lean and gain muscle mass, there are a couple of important things to keep in mind before preparing a delicious lean breakfast.

  1. Don’t overeat. Listen to your body and eat until you are satisfied. Don’t eat until you can’t move. That’s a quick and safe way to gain extra body fat that you don’t want or need.
  2. Eat protein and functional carbohydrates. Be sure to consume plenty of protein and functional carbohydrates with your meal. Your goal should be around 25-30 grams of protein for breakfast.

Coconut Protein Pancakes

blueberry pancakes

You can enjoy pancakes that taste great and be absolutely guilt free. This is what you are going to need.


  • 2 tablespoons collagen peptides (use quality brand)
  • A pinch of Himalayan salt
  • 1/4 cup coconut flour
  • 1/8 teaspoon of baking soda
  • 3 eggs
  • 1/2 teaspoon vanilla
  • 1/4 cup coconut milk
  • 2 tablespoons of coconut oil


  • Combine all the dry ingredients in a small bowl.
  • Combine all wet ingredients in a medium bowl.
  • Mix the dry ingredients into the wet ingredients and beat until just combined.
  • Heat skillet over medium heat and drizzle with oil (avocado/coconut).
  • Put a little of the batter and cook until the pancakes start to bubble slightly.
  • Flip and cook until golden.
  • Top with berries and enjoy.

Remember, you can also substitute or add ingredients to make these pancakes exactly how you want them, like (chocolate chips, banana, grated pumpkin, cinnamon, apples, etc.)

Greek Yogurt Cobbler with Berries

Greek yogurt is one of the best foods you can eat to help you lose weight and gain lean muscle mass. Not to mention, you get a breakfast that tastes like grandma’s berry pie, which is also packed with probiotics to help your digestive system, immune health, and reduce body fat. There is nothing better than that.


  • 1½ cups plain Greek yogurt (quality brand with a good amount of probiotics)
  • 1 tablespoon of vanilla whey (quality)
  • Blackberries, raspberries, blueberries
  • Cinnamon
  • Big wave
  • chia seeds
  • Dried cranberries
  • L-Glutamine (Optional)


Go placing the ingredients one by one, starting with the Greek yogurt.

Eggs, bacon and avocado to gain muscle mass

Simple, yet delicious, this breakfast staple is packed with protein and healthy Omega 3 fats to keep you lean and full of the nutrients you need to pack on muscle.


  • Eggs (fried or scrambled) organic
  • three strips of bacon
  • half avocado
  • Spinach

Overnight Oats with Protein and Blueberries

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Add a dollop of vanilla or chocolate whey to your overnight oats, and you’ll have the taste of a delicious bowl of oatmeal cookie dough the next morning. Sure, don’t forget to add all the other ingredients for the perfect protein breakfast that awaits you at breakfast. If you want to maximize its benefits, add some unflavored glutamine to optimize recovery and to increase endurance before hitting the gym.


  • 1 tablespoon of whey (good quality and your favorite flavor)
  • 1 tablespoon hydrolyzed collagen peptides (good quality)
  • 1 cup rolled oats (good quality)
  • 1/2 cup almond milk
  • almonds
  • fresh blueberries
  • chia seeds
  • L-Glutamine (Optional)

Peanut Butter Protein Shake

Protein shakes are great for a lean breakfast, but unfortunately, some protein powder and water in the morning will only keep you satisfied and full for so long. Add a few ingredients to turn your smoothie into a power-packed shake.


  • 1 tablespoon whey (chocolate or vanilla)
  • 1 tablespoon of hydrolyzed collagen
  • 1 cup almond milk
  • 1 banana (preferably frozen)
  • carob chips
  • 1 tablespoon peanut butter
  • 4 ice cubes
  • L-Glutamine (Optional)

Beef and Egg Tacos

beef and egg tacos

This is a protein-packed breakfast to help you gain muscle mass that starts with a morning cut of tender beef grilled and sliced, drizzled with the sweetness of salsa to taste and wrapped in a mouth-watering corn tortilla. To anybody. Add some eggs for added protein, or substitute chicken or turkey for the steak. Whatever you prefer, you really can’t go wrong with this option, as it is delicious. Add avocado, beans and pico de gallo and you couldn’t ask for anything else!


  • 110 grams of Sirloin roasted and cut for tacos
  • 2 fried eggs
  • Spicy homemade sauce
  • 1/2 avocado
  • refried black beans
  • 3 organic corn tortillas

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