9 Simple Breakfast for Bulking Meal Ideas – High Protein

Revamp your boring breakfast routine and fuel your gains with these mouthwatering breakfast for bulking ideas tailored for bulking season. We’ve carefully curated a collection of meals that prioritize both caloric surplus and your well-being.

When it comes to gaining mass, breakfast takes center stage in your nutrition plan. Whether you’re embarking on a clean bulk or a muscle-building journey, starting your day with a high-protein, high-calorie breakfast is the secret ingredient to turbocharge your progress.

Typically, when goal is to build muscle mass require approximately 20 calories per pound (or 44 kcal / kg) of body weight. For instance, let’s consider a male weighing 180 pounds (82kg). In this case, the recommended daily calorie intake would be 3600 calories (20 kcal x 180 lb = 3600 kcal).

Protein Recommendations Chart

Activity Level	Protein Surplus Recommendation (grams/kg)
Sedentary to Light Active	0.8 – 1
Moderately Active	1 – 1.5
Highly Active/Strength Training	1.5 – 2

*Caloric Requirements for Muscle Mass Gain

Body Weight	Caloric Requirement (calories/lb)	Daily Calorie Intake
140 lb	(20 kcal x 140 lb = 2800 kcal)	2800 calories
150 lb	(20 kcal x 150 lb = 3000 kcal)	3000 calories
160 lb	(20 kcal x 160 lb = 3200 kcal)	3200 calories
180 lb	(20 kcal x 180 lb = 3600 kcal)	3600 calories

Top Breakfast for Bulking and Weight Gain

1. Banana pancakes

You can’t go wrong with banana pancakes. Not only are they high in protein, but they also provide a great way to start your day. Plus, with the addition of cinnamon and berries, these pancakes will have your taste buds singing! 

Ingredients: 

1 banana 

1 tablespoon cinnamon (optional) 

½ cup greek yogurt 1 cup berries, 

1 tablespoon coconut oil 

2 eggs 

¼ cup almond flour

Directions:

1. In a bowl, mash a banana. Mix in the eggs and almond flour.
2. Mix until a thick batter forms.
3. In a frying pan, heat the coconut oil on medium-high.
4. Scoop out enough pancake mix for four pancakes.
5. Heat for 2 to 3 minutes on frying pan on each side, until golden
6. Serve with berries and Greek yogurt on top or on the side.

2. Berry Smoothie with Protein Powder

Protein: 18 g Fat: 49 g Calories: 547 kcal

Ingredients:

1 ½ tbsp. almond butter

1 ½ cups unsweetened almond milk

½ tsp. xanthan gum

1-2 ice cubes

1 scoop  Whey Protein

½ cup cottage cheese

2 cups frozen strawberries

¼ cup ground oats

This smoothie is packed with protein from whey protein, fiber from oatmeal, healthy fats from almond butter and essential vitamins and minerals from frozen strawberries. Combined with unsweetened almond milk, this smoothie will provide you with the energy to power through your day. Give it a try and see how it can help you start your mornings the right way!

3. Protien oats w/ Chocolate chips

Protein: 52.5g Fat: 21g Calories: 1077 kcal

Ingredients:

350ml whole milk

80g oats 

1 scoop protein powder

2 tbsp peanut butter

banana 

25g chocolate chips

cinnamon

Directions:

 1.add in 350 ml to a pan

2.followed by 80 g of oats and give that a stir

3. add in one scooper protein powder

4. add 2 tablespoons of smooth peanut butter 

5. Place banana on the bowl of oats

6. add 25 grams of chocolate chips

7. Sprinkle cinnamon on top for some extra flavor

4. Hash browns and scrambled eggs

Protein: 25g Fat: 30g Calories: 568 kcal

Ingredients:

1 ½ tbsps. olive oil

1 cup sliced onion, peppers, and mushrooms

1 egg and 8 egg whites

½ clove minced garlic

2 cups cubed uncooked sweet potatoes

Salt and pepper to taste

Paprika to taste

Directions:

1. Bake in the oven: Instead of frying for a healthier option

2. spread the grated potatoes on a baking sheet

3. season with salt and pepper, and bake for 15 minutes.

4. Flip them over, pat them down,

5. Cook for additional  15 minutes until they are crispy

5. Avocado and toast

Protein: 40g Fat: 30g Calories: 702 kcal

Eggs with avocado is a winning choice for clean bulking and not only because it tastes amazing. This combination, in addition to being versatile and done in the right way, ensures numerous nutritional benefits to stay fit and healthy.

Ingredients:

½ cup full fat cottage cheese 

¼ cup chopped green onion 

1 cup blueberries 

2 slices of whole wheat bread

2 whole eggs

½ avocado

¼ cup shredded parmesan cheese 

Everything bagel seasoning (to taste)

Directions:

1. Toast a slice of thick-sliced bread.

2. Cut a quarter of an avocado and mash it on top of the toast.

3. Heat a non-stick skillet over medium heat and add 1/2 tablespoon of butter.

4. Crack an egg into the skillet and cook until the white is set and the yolk is still runny

5. Place the fried egg on top of the mashed avocado and season with salt and pepper to taste.

6. YOGURT PARFAIT W/ BLUEBERRIES & PROTEIN POWDER

Protein: 53 Fat: 28g Calories: 715 kcal

Milk and cereal are both great options, but yogurt has some additional advantages. Try yogurt bowl with several layers.

Ingredients:

1 c greek yogurt, ½ c each blueberry & raspberries, ¼ c almonds, 1 tsp peanut butter, ½ serving protein powder, ¼ tsp honey

Directions:

1. Stir and mix protein powder into yogurt.
2. Layer all of the following ingredients in a jar or bowl:
3. Yogurt, berries, almonds, peanut butter, yogurt, berries, honey
4. Add more topping to your liking.
5. Enjoy!

7. Eggs with lean meat

Protein: 40g Fat: 30g Calories: 702 kcal

Try boosting your bulking appetite with 93% lean ground turkey instead of chicken breast on the side with your eggs.

Ingredients:

1 boil eggs, 4 oz lean meat, 1 tbsp cooking oil

Directions:

1. add olive oil or coconut oil in a nonstick skillet over medium heat.

2. Crack the eggs into the pan and cook for 3 minutes, or until the white is set.

3. Remove the egg from the pan

4. Sauté the ground turkey until it is fully cooked, then season with black pepper or salt-free seasoning.

8. Stir egg fried rice

Protein: 12.5g Fat: 14g Calories: 310 kcal

Ingredients:

4 cups chilled rice

3 tablespoons butter

2 large eggs

whisked 2 medium carrots

add 1/2 cup frozen peas

add garlic and salt

Directions:

1. Prepare the rice: When making fried rice, it is recommended to use leftover cooked rice from the previous day instead of freshly cooked rice. Freshly cooked rice retains moisture and steam, which can result in a soggy texture for the fried rice.
2. Cook the eggs: Melt a small amount of butter in a large sauté pan and scramble the eggs, breaking them into small pieces as you cook. Transfer the scrambled eggs to a separate plate and set them aside.
3. Sauté the vegetables and garlic:
4. Heat oil in a pan or wok over medium-high heat.
5. Add finely chopped onions and sauté them for a few minutes until they are cooked.
6. Next, add minced garlic and cook for an additional 30 seconds.
7. Incorporate the scrambled eggs into the pan.
8. Add the cooked rice to the pan or wok and stir everything together for several minutes until the rice is heated through.
9. Use the back of a spatula to separate any large clumps of rice.
10. Add soy sauce and sesame oil to the mixture, stirring well to evenly distribute the flavors.
11. Serve the fried rice hot: Remove the pan from heat and serve the dish while it is still hot.

Optional: For added nutritional value, you can include other ingredients such as vegetables or protein in your egg fried rice.

9. Large Chicken Breakfast Burrito

Protein: 54g Fat: 21g Calories: 60g

Ingredients:

1 tortillas

1/2 chicken breast

1/4 c bell pepper

1/4 c tomatoes

Directions:

1. Season the chicken breast pieces with the burrito seasoning mix.

2. Heat olive oil in a large skillet over medium heat.

3. Add the chicken breast to the skillet and cook for 2 to 3 minutes or until the chicken is cooked through.

4. Remove the chicken from the skillet and chop it up

5. In the same skillet, sauté chopped onion and green pepper until they are sizzling, about 2 minutes stirring often

6. add refried beans and corn to the skillet and mix well

7. add the chopped chicken to the skillet and mix everything together

8. Gently warm tortillas in microwave, lay on work surface

9. Place vegatble or rice on lower third of each tortilla

10 Top with chicken filling, cheese, and any other desired toppings

11. Fold up each side of your tortilla and then roll to form a wrap

Optional step: fry the burrito on all sides in a pan that’s placed on med-high heat. This will toast the burrito a bit so that it doesn’t get soggy

Note: You can customize your chicken burritos by adding other ingredients such as avocado, salsa, sour cream, or lettuce according to your preference.

10. Egg Scramble with Sausage and Potato Breakfast 

Ingredients:

• Fresh Sweet Potatoes
• Egg Whole Liquid Fresh With Citric Acid
• Liquid Egg Whites
• Sausage Pork Links Skinless Cooked Mild
• Extra Virgin Olive Oil
• Onion Powder
• Granulated Garlic
• Ground Black Pepper
• Paprika
• Italian Seasoning

Directions:

Conclusion:

The most crucial meal of the day is breakfast, and bodybuilders need twice the amount. Eating healthily in the morning has been shown to help with weight management regardless if your goal is to gain weight or lose weight, with protein consumption accelerating your body’s recovery and encouraging the development of lean muscle.

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