3 Breakfast Ideas to Build Muscle and Burn Fat
In my 7 Nutrition Tips to Build Muscle and Burn Fat article, I recommend always eating breakfast. After fasting for 8+ hours, your body is in need of energy and nutrients. If you are not in the habit of eating breakfast or find food unappetizing in the morning, then start with a small snack and build up to a larger breakfast. A good breakfast will wake you up and make you more alert throughout the day. Studies have shown that eating breakfast can also increase your metabolism.
The recipes below are actually templates for creating your own meals. You will want to adjust them to your individual needs and goals:
- Building muscle. If you are working on building muscle, you should be trying to consume more calories. You will want to use large portions and calorie dense alternatives in the recipes.
- Burning fat. If you are burning fat, you need to watch how many calories you consume. You should be aware of the serving sizes and may want to leave a few items out.
Power oatmeal. Oatmeal is a healthy way to start the day. Oats are a nutritious carbohydrate source and also a good source of fiber. They can be made on the stove or in a microwave, if you are in a hurry. Prepare the oatmeal to your liking, then add any of the following:
- Protein powder. Adding protein powder to oatmeal gives the meal a good source of complete protein. Also, some protein powders will add additional flavor. I have found that a vanilla flavor will not change the taste of oatmeal much, but a chocolate flavor will make the oatmeal taste as if it were prepared with chocolate milk.
- Fruit. Almost any fruit goes well in oatmeal. I like to use blueberries, raspberries, strawberries, or bananas.
- Flax seed. Flax seed is a good source of omega-3 fat and fiber. I like to add a tablespoon of ground flax seed to my oatmeal.
- Peanut butter. I do not care for peanut butter in my oatmeal, but others swear it tastes great. This can be useful, if you are trying to add more calories to the meal.
Omelet. I can eat an omelet any time of day. The eggs provide a great source of protein and there are hundreds of different types of omelets that all taste different. I like to use a mix of eggs and egg whites when making an omelet. Egg whites do not contain the yolk and hence contain less calories. You should use more egg whites when you are trying to limit your caloric intake. Here are some things I enjoy adding to my omelets:
- Vegetables. Almost any vegetable will go well in an omelet. I enjoy spinach and broccoli the most.
- Meat. Many people enjoy small slices of ham in their omelets. Steak works well too.
- Cheese. Adding cheese to an omelet is a good way to add more calories to the meal.
There are many more options as well. Some types of omelets that are easy to make include a ham and cheese omelet, a spicy Santa Fe omelet (with pepper jack cheese and salsa), and a spinach and mushroom omelet.
Super shake. A shake is quick to make and can be consumed while you are on the run. Just add your chosen ingredients to the blender and blend to the desired consistency. I always start my shakes off with a serving of protein powder, some milk, and ice. From there you can add a variety of ingredients:
- Fruit. Blueberries, raspberries, strawberries, bananas, pineapples, and peaches all go well in shakes.
- Vegetables. Adding spinach and broccoli to shakes is a good way to increase your vegetable intake. Be careful not to add too much or the shake will become bitter.
- Yogurt. Yogurt can add more calories to the shake and improve the taste.
With these 3 breakfast ideas, you no longer have an excuse for not eating breakfast. Share some of your favorite breakfast ideas in the comments below.