5 Muscle-Building Breakfasts to Start Your Day
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<p class="slide-count desktop-hidden">1 of 6</p><img width="1090" height="613" src="/uploadfile/2024/1227/20241227095747736.jpg"><p class="photo-credit">Travis Rathbone</p>You don’t always have time to cook up a batch of scrambled eggs when the clock is ticking down the minutes before you have to bolt out the door, and busy mornings can make it all too tempting to simply slather sugary jam on a slice of toast. If this sounds like you, then you’re putting your training and physique goals at risk. Following an overnight fast, your body needs a more substantial meal to put the brakes on muscular breakdown and kick-start a day of building it back up. Said meal should provide a good mix of protein, healthy fats, and carbs from nutritious sources like whole grains and fruits — which rules out a blueberry muffin from the corner coffee shop. Surprisingly, it doesn’t take much to get it done. We’ve given the stove the morning off and put together a handful of no-cook breakfast recipes that will make your mornings easier and healthier.
Travis Rathbone
Blueberry Ricotta Waffle Sandwich
It’s not just for lasagna. Creamy ricotta cheese upgrades toaster waffles with a healthy dose of muscle-friendly whey protein. Blueberries are packed with potent antioxidants, while almond butter is full of heart-healthy monounsaturated fat.Get the recipe for the Blueberry Ricotta Waffle Sandwich >>
Travis Rathbone
Avocado Fruit Salad
This isn’t your regular wimpy diet fruit salad. Avocado provides creamy contrast, not to mention healthy fats and nutrients, while the Greek yogurt topping delivers the protein your muscles need after an overnight fast. Both the fruit salad and yogurt toppings can be made ahead of time.Get the recipe for the Avocado Fruit Salad >>
Travis Rathbone
Breakfast Ham Sandwich
Why limit English muffins to peanut butter and jam when you can stack them with more inspiring ingredients like peppery arugula, apple and almond butter, and the Italian cured ham known as prosciutto? The outcome is a perfect sweet-savory start to your day. Unlike processed sugar-laden jams, apple butter is made with just the fruit.Get the recipe for the Breakfast Ham Sandwich >>
Travis Rathbone
Overnight Mocha Oats
No need to hover over a pot of simmering steel-cut oats or settle for the mushy quick-cook version. During the overnight, soak the oats and chia seeds — letting them absorb the coffee and soften. You’ll have a bowlful of great, chewy texture that’s laced with a classic mocha flavor. Sneaking in a scoop of whey powder bumps up the protein content.Get the recipe for the Overnight Mocha Oats >>
Travis Rathbone
Smoked Salmon Crackers
Rye crackers provide that satisfying crunch with fewer starchy carbs than bagels. Pairing them with smoked salmon helps you pack on the protein and ultra-healthy omega-3 fatty acids. Whipped cream cheese is easier to spread than the regular version, making your morning that much easier.Get the recipe for the Smoked Salmon Crackers >>
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<h3 class="gallery-item__caption-title"></h3><p>You don’t always have time
to cook up a batch of scrambled eggs when the clock is ticking down the minutes before you have to bolt out the door, and busy mornings can make it all too tempting to simply slather sugary jam on a slice of toast. If this sounds like you, then you’re putting your training and physique goals at risk. Following an overnight fast, your body needs a more substantial meal to put the brakes on muscular breakdown and kick-start a day of building it back up. Said meal should provide a good mix of protein, healthy fats, and carbs from nutritious sources like whole grains and fruits — which rules out a blueberry muffin from the corner coffee shop. Surprisingly, it doesn’t take much to get it done. We’ve given the stove the morning off and put together a handful of no-cook breakfast recipes that will make your mornings easier and healthier.</p>Blueberry Ricotta Waffle Sandwich
It’s not just for lasagna. Creamy ricotta cheese upgrades toaster waffles with a healthy dose of muscle-friendly whey protein. Blueberries are packed with potent antioxidants, while almond butter is full of heart-healthy monounsaturated fat.
Get the recipe for the Blueberry Ricotta Waffle Sandwich >>
Avocado Fruit Salad
This isn’t your regular wimpy diet fruit salad. Avocado provides creamy contrast, not to mention healthy fats and nutrients, while the Greek yogurt topping delivers the protein your muscles need after an overnight fast. Both the fruit salad and yogurt toppings can be made ahead of time.
Get the recipe for the Avocado Fruit Salad >>
Breakfast Ham Sandwich
Why limit English muffins to peanut butter and jam when you can stack them with more inspiring ingredients like peppery arugula, apple and almond butter, and the Italian cured ham known as prosciutto? The outcome is a perfect sweet-savory start to your day. Unlike processed sugar-laden jams, apple butter is made with just the fruit.
Get the recipe for the Breakfast Ham Sandwich >>
Overnight Mocha Oats
No need to hover over a pot of simmering steel-cut oats or settle for the mushy quick-cook version. During the overnight, soak the oats and chia seeds — letting them absorb the coffee and soften. You’ll have a bowlful of great, chewy texture that’s laced with a classic mocha flavor. Sneaking in a scoop of whey powder bumps up the protein content.
Get the recipe for the Overnight Mocha Oats >>
Smoked Salmon Crackers
Rye crackers provide that satisfying crunch with fewer starchy carbs than bagels. Pairing them with smoked salmon helps you pack on the protein and ultra-healthy omega-3 fatty acids. Whipped cream cheese is easier to spread than the regular version, making your morning that much easier.
Get the recipe for the Smoked Salmon Crackers >>