5 Simple Lean Bulking Breakfast Recipes to Help You Build Muscle

I know we’ve heard it all before that “breakfast is the most important meal of the day.” Putting aside the emergence of nutrition strategies like intermittent fasting, if your goal is to build muscle, we recommend you get in a quality breakfast.

A healthy protein-packed breakfast will…

Turn on muscle protein synthesis, which will put your body in the anabolic state it needs to build muscle.
Provide you with the energy you need to power through your training and your to-do list.
Set the tone for a day of healthy eating, and build the momentum you need to stick to your nutrition goals.

Even if you’re bulking you can not indiscriminately shove whatever foods you want down your throat. Some old, out-of-date bodybuilding advice was that if you're bulking, you can eat whatever they want for breakfast and feast on foods like bacon and sausage, Pop-Tarts, or pancakes smothered in syrup.

That’s one way to get calories in, but it isn’t a healthy one.

Building muscle is not just about eating calories. You can’t eat sugary cereals for breakfast and expect to achieve your goals and feel your best.

That’s a recipe for erratic energy levels, huge crashes, and simply, getting fat. In contrast, a healthy bulking breakfast will help you with your performance, productivity, and physique.

Yet, we know making quality meals can be a challenge. Here are five lean bulking breakfast recipes that give you the calories you need, while helping you stay lean and performing your best.

We also know that in our busy days, we don’t have the time or bandwidth to cook a 4-course meal and leave the kitchen in shambles. That’s why we prioritized, simple, easy meals with these recipes.

Let’s show you five lean bulking breakfast recipes that will provide you with the calories you require while keeping you lean at the same time.

1) Apple-Cinnamon Oat Bowl

¾ cup dry oats
1 whole egg
1 scoop Kaged Protein Isolate Elite Vanilla
1 tsp. Stevia
1 chopped apple
1 tsp. cinnamon
1 ½ cups water
½ cup unsweetened almond milk
1 tbsp. walnut pieces
1 tbsp. sugar-free maple syrup

Step 1: Combine the oats, water, a whisked whole egg, stevia, cinnamon, and apple chunks into a normal bowl.

Step 2: Mix with a spoon, and place in the microwave for 3-4 minutes. Pause halfway to stir.

Step 3: Once finished, let it cool for 1-2 minutes, then stir in the vanilla protein powder. Add a bit more stevia if you want it to be sweeter.

Step 4: Pour the almond milk on top, and then top it off with walnut pieces. Drizzle with the maple syrup before serving.

Nutrition Information (Makes 1 serving):

619 calories
74 grams of carbs
20 grams of fat
45 grams of protein

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2) Peanut Butter Banana Protein Pancakes

1/3 cup oats
4 egg whites
1 whole egg
1 scoop Kaged Protein Isolate Elite Vanilla
2 tbsp. natural peanut butter
1 banana (1/2 sliced, ½ mashed)
stevia to taste

Step 1: Blend the oats, egg whites, protein powder, egg, 1 tbsp of peanut butter, and half of the banana in a blender.

Step 2: Once blended, pour onto a hot skillet and cook like you would a normal pancake. You should get 3-4 pancakes out of this recipe depending on how large you’d like them.

Step 3: Meanwhile, microwave the remaining 1 tbsp. natural peanut butter.

Step 4: Drizzle the PB on top of the pancakes and top with sliced banana. Serve immediately.

Nutrition Information (Makes 1 serving):

637 calories
55 grams of carbs
23 grams of fat
57 grams of protein

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3) Healthy Hash Browns And Scrambled Eggs

Ingredients:

2 cups cubed uncooked sweet potatoes
Salt and pepper to taste
Paprika to taste
1 ½ tbsps. olive oil
1 cup sliced onion, peppers, and mushrooms
1 egg and 8 egg whites
½ clove minced garlic

The Scrambled Eggs

Step 1: Whisk together the egg whites and eggs until mixed.

Step 2: Meanwhile, heat the garlic and ½ tbsp. olive oil in a skillet on medium heat.

Step 3: Sauté the vegetables in the skillet along with garlic until it’s slightly tender.

Step 4: Add mixture and cook for 3-4 minutes, scrambling the eggs.

Step 5: Once finished, remove from the skillet and cover to keep warm.

The Sweet Potato Hash

Step 1: Toss the sweet potatoes in ½ tbsp. olive oil, salt, and pepper. Add paprika if you want.

Step 2: Microwave on high for 3-4 minutes until it’s slightly tender.

Step 3: Heat the remaining ½ tbsp. olive oil in a skillet. Add the sweet potatoes and sauté for 4-5 minutes or until it reaches the tenderness you want. Serve alongside the eggs.

Nutrition Information (Makes 1 serving):

568 calories
43 grams of carbs
25 grams of fat
41.5 grams of protein

4) Spinach Scramble Pita

Ingredients:

6 egg whites
2 whole eggs
1 tbsp. olive oil
2 cups spinach leaves
5 cherry tomatoes
1 diced red pepper
½ cup sliced mushrooms
1 whole wheat pita

Step 1: Whisk together the egg whites and whole eggs.

Step 2: Heat the olive oil in a medium skillet at medium heat.

Step 3: Sauté diced pepper and mushrooms for 1-2 minutes and then add in the eggs and then top with spinach leaves.

Step 4: Cook, scrambling as you go for 3-4 minutes.

Step 5: Place the scramble inside the whole wheat pita and top with cherry tomatoes. Serve immediately.

Nutrition Information (Makes 1 serving):

566 calories
48 grams of carbs
26 grams of fat
37 grams of protein

5) Morning Berry Boost Smoothie

1 scoop Kaged Protein Isolate Elite Vanilla
½ cup cottage cheese
2 cups frozen strawberries
¼ cup ground oats
1 ½ tbsp. almond butter
1 ½ cups unsweetened almond milk
½ tsp. xanthan gum
1-2 ice cubes

Step 1: Place all of the ingredients in a blender and pulse blend until you reach the desired consistency.