9 Simple Breakfast for Bulking Meal Prep Ideas – High Protein

Need ideas to get creative for breakfast for bulking season. Below are some of the best Breakfast for Bulking Meal Ideas designed to support your bulking phase but with health in mind.

Breakfast is an important meal for those who are looking to gain mass, whether it be through a clean bulk or a muscle-building routine. Eating a high-protein, high-calorie breakfast can help you reach your bulking goals faster.

For those on a clean bulk, it is important to focus on high protein and high calorie foods such as oatmeal, almond butter, and whey protein. Not only is it packed with protein and calories, but it also contains healthy fats and carbohydrates that will help fuel your body throughout the day.

These high calories, high protein breakfast are designed for a male 140- 160 lbs., 30-35 years old, whom works out 3-5 days per week.

If you have any health issues it’s best to consult your doctor before switching up your diet.

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! 


1 banana 

1 tablespoon cinnamon (optional) 

½ cup greek yogurt 1 cup berries, 

1 tablespoon coconut oil 

2 eggs 

¼ cup almond flour


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


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


350ml whole milk

80g oats 

1 scoop protein powder

2 tbsp peanut butter


25g chocolate chips



 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


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


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.


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)


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.


Protein: 53 Fat: 28g Calories: 715 kcal

Yogurt is an excellent alternative to cereal and milk and has some added benefits. Try this multi-layer yogurt bowl.


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


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.


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


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

4 cups chilled rice

3 tablespoons butter

2 large eggs

whisked 2 medium carrots

add 1/2 cup frozen peas

add garlic and salt


1.  Cook the rice: Fried rice is usually made with leftover cooked rice from the day before. You want to avoid freshly cooked rice because it is still moist and steamy, which may yield fried rice with a mushy texture.

2. Scramble the eggs: Using a small pat of butter, scramble some eggs in a large sauté pan, breaking them into small pieces as you go. Then transfer the eggs to a separate plate, and set aside.

3. Sauté vegetables and garlic:

4. Heat some oil in a pan or wok over medium-high heat.

5. Add diced onion and sauté for a few minutes until cooked

6. Then add minced garlic and cook for another 30 second

7. Add the scrambled eggs to the pan

8. Add the cooked rice into the pan or wok with the rice and stir to combine for several minutes, until the rice is heated through

9. Mash large clumps of rice apart with the back of your spatula

10. Add soy sauce and sesame oil and stir to distribute the seasonings

11. Serve hot: Remove from heat and serve hot

Optional: you can add other ingredients such as vegetables or protein to  your egg fried rice for even more nutritional value.

9. Large Chicken Breakfast Burrito

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


1 tortillas

1/2 chicken breast

1/4 c bell pepper

1/4 c tomatoes


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.