5 High-Protein Breakfast Ideas For Bodybuilders

By Charles Chau | Sep 20, 2019 | Blog | 7 minute read

5 High-Protein Breakfast Ideas For Bodybuilders

This article is a subset of our muscle building diet guide.

Lifting weights is just half the job for bodybuilders because the rest of the job requires you to mindful of your diet. The key to building muscle requires that you be mindful of your diet so you can properly fuel your body for growth. Everyone that has gone through bodybuilding has some point struggled with their diet and what to eat.

Finding high protein foods is not an easy task because you need to consider if it will cover all the right macros your body requires and if the serving sizes are right for you. This guide will help prevent you from breaking your diet and introduce some high protein breakfast recipes that are absolutely delicious.

Best high protein breakfast ideas

High protein breakfast ideas
Name Preparation Protein Vegan friendly? Benefits
Spinach Omelette 10 minutes 38g No High in protein, vitamins, and minerals, low calorie
Protein Overnight Oats 5 minutes 31g Yes Contains complex carbs, boosts digestive health
Protein Pancakes 20 minutes 66g No Extremely high in protein, recipe adjustable
Avocado Toast 15 minutes 41g Yes Contains healthy fats, fiber, whole grains
Complete Protein Smoothie 5 minutes 41g Yes Nice balance of protein, carbs, fats, high in fiber

The meals below are excellent muscle-building breakfasts that will make you look forward to having breakfast again. This guide will help you streamline that morning process or help inspire you to have some fresh ideas for the most important meal of the day, BREAKFAST! Here are the top 5 quick and easy healthy breakfast ideas that we like for bodybuilders.

For all recipes containing protein powder, feel free to use your flavor of choice. Unsure of which flavor? Check out our survey results for the best tasting protein powder flavor of 2019.

1. SPINACH OMELETTE (10 minutes)

Spinach omelette

Change up your mornings from boring scrambled eggs to healthy delicious omelets by adding a few simple things to a classic morning breakfast. These simple additions can be prepped the night before and added during the cooking process. We like this recipe because it adds nutrition to your meal with more than just protein. Now your breakfast meal has carbs, fats, vitamins, and minerals added.


  • High in protein
  • Low calorie
  • cheap and quick


  • 3 large whole eggs (210 calories, 18g protein, 15g fat)
  • 5 large egg whites (180 calories, 20g protein) 
  • ½ medium onion (22 calories, 5g carbs)
  • ½ large tomato (8 calories, 1.5g carbs)
  • 2 cups of spinach (12 calories, 2g carbs)
  • 1 tablespoon of olive oil (36 calories, 4g fat)
  • Salt 
  • Pepper


  1. Chop onions and tomatoes in preferred size and saute in the pan for 2 minutes.
  2. Add spinach to pan and saute for 1 minute.
  3. Add eggs and tomatoes to the pan. Stir together and add a sprinkle of salt and pepper.
  4. Finish cooking and with salsa or cheese. Bon appetit! 

Nutritional Information

Total macros for a spinach omelet is 368 calories

  • 38g of protein
  • 8.5g of carbs
  • 19g of fat

Now the macros may not suit your diet, but you can easily adjust some ingredients around to make it more tailored to you. Opting to go full egg whites will greatly lower the amount of fat and calories in this meal, but the choice is yours. This is a simple and easy dish to prepare in the morning that’s low carb and high in protein.

2. Protein Overnight Oats (5 minutes)

protein overnight oats

The beauty of overnight oats is that you can make this the night before and just wake up and eat it the next morning. It is as simple as that. Oats are not the easiest and most delicious things to eat, but it’s been a staple meal in a serious athlete’s diet because of all the nutrition it offers. Why not make a tasty protein oatmeal for breakfast?


  • Well balanced meals with complex carbs
  • Good for digestive health and blood pressure
  • Low-fat and high in vitamins and minerals


  • ½ cup of Quaker oats old fashioned oatmeal (150 calories, 5g protein, 27g carbs, 3g fat)
  • ½ tablespoons of chia seeds (34 calories, 1g protein, 2.5g carbs, 2g fat)
  • 1 teaspoon of ground cinnamon (6 calories, 2g carbs)
  • 1 ½ cups of unsweetened vanilla almond milk (45 calories, 1.5g protein, 1.5 carbs, 1.5g fat)
  • 1 scoop of vanilla whey protein powder (120 calories, 24g protein, 3g carbs, 1g fat)
  • 1 tablespoon of raw organic honey sweetener (60 calories, 17g carbs)
  • 1 mason jar


  1. Add all the ingredients to your mason jar except the honey and milk
  2. Mix the ingredients thoroughly by shaking or stirring
  3. Add the milk and store overnight
  4. Before eating add honey and enjoy it!

Nutritional Information

Your total macros for this meal would be 415 calories

  • 31.5g of protein
  • 53g of carbs
  • 7.5g of fat

This breakfast is extremely easy and fast to make. The macros for this meal are well rounded and provide a balanced nutritious meal. Protein oats are perfect for muscle building because it provides the necessary energy to exercise. The combinations of ingredients for this are endless because you can start adding blueberries, almond butter, granola, and the list can just keep going. It's perfect because you can adjust it to whatever phase of bodybuilding you're in, whether it be cutting, maintaining, or bulking. Oats are highly recommended for bodybuilders of all levels.

*Vegan substitute: swap the whey protein to Soy or Pea protein powder*

3. Protein Pancakes (20 minutes)

protein pancakes

Another popular breakfast that you can add to your diet is protein pancakes. It may sound time-consuming, but actually can be prepared and made quite quickly. Give this protein pancake recipe a try and you will not be disappointed!


  • High in protein
  • Delicious and different from standard bodybuilding breakfast
  • Ingredients are easily adjustable


  • 3 whole eggs (210 calories, 18g protein, 15g fat)
  • 2 scoops of whey chocolate protein powder (240 calories, 48g protein, 6g carbs, 2g fat)
  • 1 teaspoon baking powder (2 calories, 1g carbs)
  • ½ cup of almond milk (15 calories, 0.5g protein, 0.5 carbs, 0.5g fat)
  • 1 tablespoon of coconut oil (121 calories, 13g fat)


  1. First mix all the ingredients thoroughly
  2. Use coconut oil on your non-stick pan with medium heat
  3. Pour batter evenly onto the skillet
  4. Flip when you see bubbles forming on top
  5. Serve with syrup and enjoy!

Nutritional Information

Total macros for this meal would be 588 calories

  • 66.5g of protein
  • 7.5g of carbs
  • 30.5g of fat

This breakfast requires more time, but is high in protein and gives a yummy texture compared to typical high protein breakfasts. It’s low in calories and carbs, but that can easily be fixed by adding in fruits or flaxseeds.

4. Avocado toast (15 minutes)

avocado toast

  Who doesn’t love avocados? Now try putting that on top of toast with eggs.


  • High in healthy fats
  • Healthy grains and fiber
  • Extremely delicious


  • 2 slices of whole-grain wheat bread (220 calories, 8g protein, 44g carbs, 2g fat)
  • 1 medium avocado (160 calories, 2g protein, 8g carbs, 14g fat)
  • ¼ cup of sun-dried tomatoes (65 calories, 3.5g protein, 14g carbs, 0.5g fat)
  • 2 whole poached eggs (140 calories, 12g protein, 10g fat)
  • 3 slices of turkey breast (45 calories, 10g protein, 0.5g fat)
  • ¼ cup of
  • Salt 
  • Pepper 


  1. Toast the two slices of bread
  2. Spread the avocado uniformly and add the sun-dried tomatoes
  3. Lightly sprinkle pepper and salt over the avocado
  4. Poach 2 eggs and put on top of the avocado
  5. Add 3 slices of turkey breast and enjoy it!

Nutritional Information

Your total macros for this meal would be 630 calories

  • 41.5g of protein
  • 66g of carbs
  • 27g of fat

Avocado toast is becoming a popular stable for breakfast. It’s excellent because it is high in healthy fats and carbs. Small additions and tweaks to the recipe can boost the protein content to form a more complete meal.

*Vegan substitute: recipe can be made without poached eggs*

5. Complete Protein Smoothie (5 minutes)

protein smoothie

Last but not least, what kind of high protein breakfast idea would not have protein shakes on their list? It’s so simple and effective. Not all protein shakes are equal, but this one is going to be jam-packed with all the macronutrients you need to help you along your morning. It will save a ton of time in the morning so you can go along and focus on the things that matter most.


  • Well rounded protein supplement
  • High in fiber
  • Quick and easy creation


  • 1 scoop of whey protein (120 calories, 24 protein, 3g carbs, 1g fat)
  • 2 tablespoons of organic ground flaxseed (70 calories, 3g protein, 4g carbs, 6g fat)
  • 1 medium banana (105 calories, 27g carbs)
  • 1 ½ cups of 2% milk (205 calories, 14g protein, 19g carbs, 7g fat)


  1. Add all the ingredients to your blender
  2. Blend for 1-2 minutes
  3. Enjoy!

Nutritional Information

Total macros for this meal would be 640 calories

  • 41g of protein
  • 53g of carbs
  • 14g of fat

This shake took less than 5 minutes to make and it’s giving you 63 grams of protein and 55g of carbohydrates. That is an amazing high protein breakfast food that's excellent for bodybuilders looking to build muscle mass. These ingredients can be substituted by anything else that matches your diet and allergies. We understand that life can get hectic, but you still need to feed your body. Try this when you're on the go.

*Vegan substitute: swap the whey protein to Soy or Pea protein powder*

Use these ideas as inspiration

Every healthy breakfast recipe seen here can easily be turned vegan by swapping out some ingredients and adding others, so don't worry vegans! Many of these recipes are inspired by professional athletes and several Mr. Olympia competitors so there is proven success in these recipes. There are no limits to the combinations and various ingredients you can add every morning. 

Let these top 5 bodybuilding breakfast ideas serve as a basepoint for you in the kitchen. As you get more and more comfortable in the kitchen, you'll branch out and find out which recipes work best for your diet and your current goals.

Our favorite bodybuilding breakfast idea

Personal Stacks Protein Supplements

If you're serious about fitness and are looking to build muscle mass, consider our protein stack supplement. These supplements are designed for bodybuilders looking to satisfy all of their nutrition goals in one single serving daily packet.

Each protein stack is:

  • High in protein
  • Contains muscle building vitamins and minerals
  • Prepared in less than 5 minutes
  • Completely adjustable

Our protein supplements are tailored to each individual and only contain the ingredients you need. Contact us if you need any assistance in setting up your stack. For more information on nutrition and diets for building muscle check out our 4 step guide for building muscle.

Charles Chau

Charles Chau


Co-Founder of PersonalStacks.

As low as $1.50/serving. Take the quiz