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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 starting a muscle-building or clean-bulk program, starting your day with a high-protein, high-calorie breakfast is the secret ingredient to turbocharge your progress. If you’re in a rush, you can opt in for high protein fast food meals instead.
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).
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.
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!
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
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
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.
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!
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.
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:
Optional: For added nutritional value, you can include other ingredients such as vegetables or protein in your egg fried rice.
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.
Calories 411 Protein 21g Carbs 23g Fat 26g
Ingredients:
Directions:
2. Cook the Sausages:
3. Prepare the Egg Scramble:
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.
No time to prepare your own breakfast for the week? No problem have high nutrition breakfast deliver right to your door steps.
