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Friday, March 25, 2016

6 Bodybuilding Breakfast Ideas

Well, most of us would be dragging our feet, slogging through work and feeling miserable by the time lunch rolled around – and good luck trying to hit the weights hard without breakfast! It’s a cliché, but there are good reasons that breakfast is labelled “the most important meal of the day”.

Research shows that starting your morning off with a healthy breakfast (“healthy” doesn’t include cold pizza or rainbow-coloured cereals) can improve concentration and cognition, increase physical strength and stamina, and help ensure you’re eating a well-rounded diet that contains all the nutrients you need for optimal health and recovery.

The only downside of preparing a nutritious breakfast every morning is how long it takes. Between washing and drying, grooming and shaving, and dressing and driving, who has the time to whip up something that satisfies the palate and nourishes the body adequately?

But fear not young bodybuilder (or whatever age you may be) – because 6 quick and easy breakfast ideas are here! If you’ve been wondering what to eat for breakfast, or you’re simply looking for a faster way to prepare your first meal of 

  1. Egg White Puffs

When you diet, traveling can seem more like a pain than an exciting adventure. I remember asking myself, "How on earth am I going to get my egg whites and oats every morning?" Oats can be easily packed in Ziploc baggies, but egg whites are another story. To make things easier on myself, I got creative and came up with these portable egg-white puffs. Below is the recipe for my favorite veggie combination, but feel free to get creative!


    Liquid egg whites
    Chopped spinach
    Chopped bell pepper
    Chopped onion
    Sea salt and cracked black pepper to taste


    Preheat oven to 375 degrees.
    Spray muffin tin with non-stick cooking spray. (I like Pam olive oil spray).
    Fill each muffin cup halfway with liquid egg whites.
    Add chopped veggies to each cup until almost full.
    Bake for 20 minutes.

Approximate Nutrition Facts

Calories 168
Total Fat 1 g
Total Carb 10 g
Protein 30 g

2- High Protein Oatmeal


    ¼ cup ground almonds
    1 tbsp. powdered cinnamon
    1 scoop vanilla or vanilla-caramel whey protein powder
    2 packets instant oatmeal (Quakers Microwaveable sachet or similar)


    Mix instant oatmeal, whey powder and cinnamon in a bowl.
    Add hot semi skimmed milk (or microwave as directed on oatmeal packet) and mix to desired consistency.
    Garnish with crushed almonds.
    Serve hot and enjoy!

Approximate Nutrition Facts

Serving Size: 1
Calories: 550
Protein: 40 grams
Total Fat: 20 grams
Total Carbs: 65 grams

3- Banana-Walnut French Toast

There are times when you just gotta have French toast! For me, it's those rainy cozy weekend mornings that call for an extra delicious breakfast. If you have some extra time to prepare your breakfast, try my healthy take on this all-time favorite!


 4 pieces Ezekial bread
    1/3 cup liquid egg whites
    1 egg
    Splash of almond milk
    1/2 tbsp sugar-free hazelnut syrup
    1/2 tsp vanilla extract
    Cinnamon and Stevia, to taste
    1 banana
    8 walnut halves


    Whisk together egg whites, egg, almond milk, vanilla, hazelnut, cinnamon, and Stevia.
    Coat each slice of bread in mixture.
    Fry in a sprayed, heated pan 2 minutes each side, or until golden brown.
    Top slices with sliced banana, walnut halves, and your favorite sugar-free syrup.

Approximate Nutrition Facts

Calories 359
Total Fat 10 g
Total Carb 46 g
Protein 21 g

 4- Whole Wheat Bread French Toast


    4 slices whole wheat bread
    ¼ cup milk
    2 free range eggs
    Sugar-free syrup


    Mix eggs and milk.
    Soak bread in eggs and milk.
    Coat frying pan with non-stick spray. (olive oil is also a good option here)
    Place bread in pan. Fry until golden brown.
    Serve hot with syrup and cinnamon.

Approximate Nutrition Facts

Serving Size: 1
Calories: 540
Protein: 28 grams
Total Fat: 8 grams
Total Carbs: 50 grams

 5- Apple Pie for Breakfast

Here is a hearty and scrumptious protein shake to jumpstart your morning. It comes complete with some good carbs and healthy fat! I'm sure you'll enjoy putting a different spin on your usual morning protein shake.


   1 scoop vanilla protein powder
    1/4 avocado
    3 pitted dates, chopped
    1/2 apple, peeled and chopped
    1 cup unsweetened almond milk
    Cinnamon and Stevia, to taste


    Blend all ingredients.

 Approximate Nutrition Facts

Calories 399
Total Fat 16 g
Total Carb 54 g
Protein 27 g

6- Blueberry Protein Pancakes

Blueberries, blueberries, blueberries! I can't get enough of those little antioxidant bites. They're even better on some delicious protein pancakes.

1 scoop vanilla protein
    1/3-1/2 cup oats
    1/2 tbsp flaxseeds
    2 tbsp non-fat plain Greek yogurt
    1/4 cup unsweetened almond milk
    1/2 tsp baking powder
    1/4-1/2 cup blueberries, cinnamon and Stevia, to taste


    In a sauce pan, heat non-stick cooking spray over medium high heat.
    Blend all ingredients together.
    Pour mixture on pan and add half the blueberries to the pancake.
    When bubbles form on the surface, flip pancake and cook for another 2-3 minutes.
    Once pancake is done, top with remaining blueberries and sugar-free syrup.

 Approximate Nutrition Facts

  Calories 372
  Total Fat 6 g
  Total Carb 45 g
  Protein 33 g

 thanks for reading


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