8 Breakfasts to Increase Muscle Mass Quickly and Healthily

Yogurt is high in protein and full of calories that will help you gain muscle mass, as well as natural lactic ferments that are very beneficial for your body and your immune system. Greek yogurt, in addition to being nutritious, has a creamy texture that is very pleasant on the palate.

A breakfast with greek yogurt It is ideal to increase muscle mass if it is combined with nuts, oat flakes and a little honey to sweeten it. Preparing a good bowl of Greek yogurt for breakfast will not involve any effort and will provide you with everything that your body and, in particular, your muscles need:

Ingredients

• 250 ml of Greek yogurt (can be white or with fruit)
• 100 g of oat flakes
• 1 teaspoon of honey
• 10 servings of nuts (you can combine walnuts, almonds, hazelnuts)

To prepare this breakfast you only need to mix all the ingredients in a breakfast bowl. If you wish, you can chop the nuts so that they blend better with the yogurt.

The oatmeal and dried fruit porridge It is a rich culinary goodness that has a high level of carbohydrates, proteins and fats that are beneficial to the body. Oats and nuts will give you the energy you need to start your daily muscle-building routine. This breakfast can be prepared with both cold milk and hot milk, so it is an ideal breakfast both in winter and in summer.

Ingredients

• 250 g of oats
• 125 ml semi-skimmed milk
• 1 tablespoon of crushed nuts
• 1 teaspoon of honey

Preparation

1. Heat the milk in a bowl and add the flaked oats until they are creamy.
2. Add the rest of the ingredients to taste.

If you prefer to consume this cold breakfast, Put all the ingredients in the blender and mix until it reaches the desired consistency.

Despite its long name, whole wheat toast with cereals, omelette and sprouts is an easy breakfast to prepare. All the ingredients that make up this rich breakfast to gain muscle mass, they will provide you with calories full of proteins and unsaturated fats. The bread will provide you with fiber, while the sprouts will give you the extra energy point you need when you face a table of intense exercise. For its part, the good fat in the egg will help your heart and arteries function.

Ingredients

• 2 slices of bread with cereals and oats (you can alternate this bread with the seed and pipe bread)
• 2 free-range eggs
• A handful of alfalfa sprouts, lentils, soybeans.
• Half a tomato.
• Olive oil

Preparation

1. Put a splash of olive oil in the pan.
2. When the oil is hot, add the beaten eggs. Once the tortilla is cooked on both sides, turn off the heat and keep it. If you prefer, instead of an omelette you can prepare some scrambled eggs. To do this, pour the beaten egg into the pan and stir with a wooden spatula until the egg is set but broken.
3. In a slice of bread, place the half sliced ​​tomato and the alfalfa sprouts. Add a dash of olive oil to it.
4. Cover with the tortilla and finish by putting the other slice of bread.

If you wish, you can alternate the egg with cheeses such as queso fresco or cottage cheese. This nutritious breakfast is also ideal to prepare as dinner to increase muscle mass.

A great breakfast that will make you increase your muscle mass and sweeten your mornings is the one you can prepare with cottage cheese and fruit. Cottage cheese is a nice textured cheese that goes well with most fruits. Combining cottage cheese with strawberries, apples and bananas will make you enjoy your first meal of the day like a child.

Ingredients

• 250 g of cottage cheese
• Fruit to taste (4 strawberries, 1 banana, half an apple)
• Honey if you want to give it a little more sweetness
• 1 piece or portion of fruit of your choice (apple, peach, ½ banana, 6 strawberries, kiwi)

The preparing a plate of cottage cheese with fruit It is simple, you only need to wash, peel and chop the fruit that you will consume and add it to the cottage cheese. If you are intolerant to milk or cow protein, you can substitute the normal cottage cheese for a fresh cheese that does not contain lactose.

Cottage cheese is very digestive and is also ideal as dinner to increase muscle mass. If you want to consume it at night, you can substitute the fruit by adding some type of cold cuts low in salt and fat, as well as you can accompany it with whole wheat toast.

Another breakfast that will make you gain muscle mass quickly and effectively is banana and oatmeal smoothie. The shakes to increase muscle mass They are excellent alternatives to consume for breakfast. This shake is characterized by having a high content of potassium and carbohydrates. Likewise, the banana and oatmeal smoothie is very nutritious and has a high protein index, thanks to the brewer’s yeast and milk that accompany it.

Ingredients

• 1 banana
• 1 cup oatmeal
• 1 tablespoon of honey or agave syrup to sweeten
• 1 tablespoon of brewer’s yeast.
• 250 ml whole milk

Preparation

1. In a blender, pour the previously peeled and chopped banana.
2. Then add the milk, oatmeal and brewer’s yeast.
3. Proceed with your smoothie until you get a homogeneous smoothie.
4. Taste it and add the honey or agave syrup until the desired sweetness is achieved.

If you want to know more recipes for Shakes to increase muscle mass, we invite you to click on the link and see the excellent list that we have compiled.

Wholegrain bread is a source of carbohydrates. For its part, fresh cheese has a low fat content but a high protein value. Avocado is a food with a high content of high quality fats, popularly known as good fats.

A protein breakfast consisting of a few toasts of bread with avocado and fresh cheese, in addition to being very delicious and easy to prepare, it will provide your body with beneficial calories that will help you develop your muscles in a healthy way. In addition, this type of breakfast can become one of the delicious dinners to increase muscle mass in your weekly diet. Add some tomato slices and you have a very healthy gourmet dinner.

Ingredients

• Two large slices of whole wheat bread. If you wish, it can be whole grain bread with seeds since these have, like avocado, a high index of beneficial fats for the body.
• A peeled and chopped avocado.
• A tub of fresh cheese (approximately 200 grams).
• A splash of olive oil.
• A pinch of salt and pepper

Preparation

1. Prepare a kind of salad by chopping the avocado and the fresh cheese in a bowl.
2. Season with pepper and salt to taste but without overdoing it.
3. Add a drizzle of olive oil.
4. Pour the preparation on a slice of bread, then cover with the other slice. If you wish, you can toast the bread to make it even more delicious.

Ricotta is an Italian cheese very similar to cottage cheese. Ricotta, like most cheeses, has a high nutritional value, since it is very rich in calcium, as well as in proteins and omega 3 and 6. All this makes it an ideal food for any healthy diet.

White in color and soft in consistency, this cheese can be consumed in both sweet and savory dishes. In this case, we propose a sweet and delicious breakfast to increase muscle mass in which ricotta cheese is combined with berries, known for their high content of vitamin C. In addition, it also contains seeds that will provide you with full calories and beneficial fats for your body.

Ingredients

• 200 g of rolled oats (if possible very fine).
• 100 g of fresh or hydrolyzed red fruits (raspberries, strawberries, blueberries, among others). You can find hydrolyzed berries in organic food stores.
• 120 g ricotta
• 100 g of flax or sunflower seeds.

Preparation

1. Mix the oat flakes with the red berries and the ricotta cheese (previously crushed with a fork) in a bowl.
2. Add the seeds on top and enjoy this rich and very nutritious breakfast.

For increase your muscle mass With this breakfast it is not necessary to add any type of sweetener, since the oatmeal flakes are very sweet in themselves. However, if you want to sweeten it, use honey, cane sugar, agave syrup, stevia, or some type of natural sweetener.