Getting your day started off right is a must if you hope to build lean muscle massand have the energy required to get through your to-do list.
Some trainees make the mistake of thinking that because they’re bulking, they can eat whatever they want for breakfast and feast on foods like bacon and sausage, Pop-Tarts, or pancakes smothered in maple syrup.
That’s one way to get calories in, but it isn’t a healthy one.
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.
¾ cup dry oats
1 whole egg
1 scoop cinnamon roll protein powder (or vanilla if preferred)
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
Combine together the oatmeal, water, egg (whisk before adding), stevia, cinnamon, and apple chunks.
Once well mixed, place in the microwave for 3-4 minutes, stirring halfway through.
Once finished, allow to cool for 1-2 minutes and then stir in the vanilla protein powder. Add a bit more stevia if desired and then pour almond milk on top and top with walnut pieces. Drizzle with maple syrup before serving.
Nutrition Information (Makes 1 servings): 619 calories, 74 grams of carbs, 20 grams of fat, 45 grams of protein
1/3 cup oats
4 egg whites
1 whole egg
2 tbsp. natural peanut butter
1 banana (1/2 sliced, ½ mashed)
stevia to taste
Blend together the oats, egg whites, protein powder, egg, 1 tbsp. natural peanut butter, and half of the banana. 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.
Meanwhile, microwave the remaining 1 tbsp. natural peanut butter. Drizzle over top of pancakes and top with sliced banana. Serve immediately.
Nutrition Information (Makes 1 servings): 637 calories, 55 grams of carbs, 23 grams of fat, 57 grams of protein
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
Begin by heating the garlic and ½ tbsp. olive oil in a skillet. Whisk together the egg whites and eggs until mixed. Sauté the vegetables in the skillet along with garlic until slightly tender. Stir in add mixture and cook for 3-4 minutes, scrambling the eggs. Once finished, remove from skillet and cover to keep warm.
Begin by tossing sweet potatoes in ½ tbsp. olive oil and salt and pepper. Add paprika as desired. Microwave on high for 3-4 minutes or until slightly tender.
Next, heat remaining ½ tbsp. olive oil in a skillet. Add the sweet potatoes and sauté for 4-5 minute or until desired tenderness is reached. Serve alongside eggs.
Nutrition Information (Makes 1 serving): 568 calories, 43 grams of carbs, 25 grams of fat, 41.5 grams of protein
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
Whisk together the egg whites and whole eggs. Heat olive oil in a medium skillet. Sauté diced pepper and mushrooms for 1-2 minutes and then add in the eggs and then top with spinach leaves. Cook, scrambling as you go for 3-4 minutes.
Place inside the whole wheat pita and top with cherry tomatoes. Serve immediately.
Nutrition Information (Makes 1 servings): 566 calories, 48 grams of carbs, 26 grams of fat, 37 grams of protein
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
Place all ingredients in a blender and pulse blend until desired consistency is reached.
Nutrition Information (Makes 1 servings): 547 calories, 49 grams of carbs, 49 grams of fat, 18 grams of protein