Breakfast Recipes

Breakfast is the first meal of the day making it the best way to start your day healthy and happy.

Bulking Hashbrowns and Eggs

Ingredients

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

Egg Instructions

1 Whisk together the egg whites and eggs until mixed.

2 Meanwhile, heat the garlic and ½ tbsp. olive oil in a skillet on medium heat.

3 Sauté the vegetables in the skillet along with garlic until it’s slightly tender.

4 Add mixture and cook for 3-4 minutes, scrambling the eggs.

5 Once finished, remove from the skillet and cover to keep warm.

Hashbrown Instructions

1 Toss the sweet potatoes in ½ tbsp. olive oil, salt, and pepper. Add paprika if you want.

2 Microwave on high for 3-4 minutes until it’s slightly tender.

3 Heat the remaining ½ tbsp. olive oil in a skillet. Add the sweet potatoes and sauté for 4-5 minutes or until it reaches the tenderness you want. Serve alongside the eggs.

Calories 568

Carbs 43g

Fats 25g

Protein 41.5g

Bulking Cinnamon Oat bowl

Ingredients

¾ cup dry oats

1 whole egg

1 scoop protein powder

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

Instructions

1 Combine the oats, water, a whisked whole egg, stevia, cinnamon, and apple chunks into a normal bowl.

2 Mix with a spoon, and place in the microwave for 3-4 minutes. Pause halfway to stir.

3 Once finished, let it cool for 1-2 minutes, then stir in the vanilla protein powder. Add a bit more stevia if you want it to be sweeter.

4 Pour the almond milk on top, and then top it off with walnut pieces. Drizzle with the maple syrup before serving.

Calories 619

Carbs 74g

Fats 20g

Protein 45g

Coconut Coffee Bulking Shake

Ingredients

¼ cup nuts

4 dried dates

1 cup 2%milk

1 tsp cinnamon

1 Tbsp instant coffee powder

3 Tbsp unsweetened shredded coconut

¼ cups rolled oats

Instructions

Add all the ingredients to a blender and mix until smooth.

Add ice for extra texture or to make your beverage colder.

Serve in a glass or to-go container and enjoy.

Calories 610

Protein 20g

Carbs 65g

Fats 35g

Simple Yogurt Recipe

Ingredients

1 cup nonfat greek yogurt

½ cup nuts

1 Tbsp honey

1 cup berries

Instructions

1 Mix it all together

Calories 645 

Carbs 55g

Protein 35g

Fats 35g

Bulking Oats

Ingredients

1 cup oats (such as quick oats)

2 cups whole milk (or soy milk, low-fat milk, etc)

1 diced peach (or apple, mangoes, berries, etc)

1 tbsp honey

1 scoop protein powder (e.g. whey isolate)*

A pinch of salt

1 tsp cinnamon

¼ tsp vanilla

Instructions

1 Bring 2 cups of milk to a boil, then reduce the heat to low.

2 Stir in the oatmeal and diced peach. I don’t mind if you stir them in before the milk comes to a boil. Keep stirring occasionally. If you don’t, some of your calories might stick to the bottom of the pot.

3 As the oatmeal cooks, stir in the honey, protein powder, cinnamon, and salt. You could also add vanilla and maybe even some ashwagandha.

4 If you’re using quick oats, let them cook for around 5 minutes. Old-fashioned oats will take a couple of minutes longer. You can eat oats as raw as you like, but they’re easier to digest when cooked.

5 The oatmeal should come out slightly watery. That’s good. It will be easier to eat and digest that way. Overly dry oatmeal can be tough to get through.

Calories: 850

Protein: 55g

Carbs: 115g

Fat: 22g

Simple Bulking Shake

Ingredients

1 banana (frozen or fresh)

1 handful fresh spinach

1 tablespoon of almond butter

4 frozen strawberries

1 tablespoon flax or chia seeds

225ml of cold milk, soy milk, or oat milk

1 scoop of unflavored protein powder

Instructions

1 Blend all the ingredients

Calories: 500

Protein: 40g

Carbs: 55g

Fat: 20g

Bulking Omelet

Ingredients 

1 scoop whey protein powder or casein protein

1 cup liquid egg whites

2 large eggs

1 tablespoon of milk

Salt and pepper – to taste

1 tablespoon of avocado oil or olive oil

6oz diced cooked ham

6oz bell pepper, minced

1oz white onion, minced


Instrutcions

1 Crack the eggs into a bowl and add the milk, protein powder, salt, and pepper. Whisk together until the mixture is well combined and slightly frothy. If you are preparing this bodybuilding omelette recipe in the morning opt for whey protein powder. If you are preparing this to hit your macros in the evening opt for a slow-digesting casein protein to add to your bodybuilding omelette mix.

2 Heat a non-stick skillet over medium-high heat. Swirl the avocado oil around the skillet until it has melted and coated the bottom.

3 Pour the egg mixture into the skillet and use a spatula to gently spread it out and ensure it cooks evenly.

4 Let the eggs cook for about 30 seconds, then sprinkle the cheese and any other fillings on top of one half of the omelette recipe.

5 Use the spatula to carefully fold the other half of the high protein bodybuilding omelette over the fillings. Press down gently with the spatula to seal the bodybuilding omelette recipe.

6 Let the high protein bodybuilding omelette cook for another minute or so until the cheese is melted and the eggs are cooked through but still moist.

7 Use the spatula to carefully slide the bodybuilding omelet recipe onto a plate and serve hot.

Calories 738

Fats 29.9g

Carbs 19.1g

Protein 91g

Breakfast Pepper Pork and Egg bites

Ingredients

2 large bell peppers, tops and seeds removed

75g lean pork mince

Seasoning and spices: ½ tsp. garlic powder, ¼ tsp. salt, ¼ tsp. pepper

30g mushrooms (sliced)

30ml tomato sauce

2 eggs


Instructions

1. In a bowl, combine the pork mince, mushrooms, tomato sauce and spices, then spoon the mixture into the peppers, leaving a third of the space free to add the eggs.

2. Bake at 180°C for 20 minutes, then crack an egg into each pepper. Grill on a medium heat for 3-5 minutes or until the egg is cooked to your liking.

Calories 441

Fats 26.8g

Carbs 19.3g

Protein 28.5g

Protein Pancakes

Ingredients

1/4 cup oat flour or ground oats

1/4 cup 2% reduced fat milk

1 large egg 

1 scoop vanilla protein powder 

1/4 tsp baking powder 

Instructions

1 In a small bowl, mix oat flour, protein powder, and baking powder. Add milk, egg, and vanilla extract. Whisk until smooth.

2 Heat a non-stick skillet or griddle over medium heat. Lightly grease with cooking spray.

3 Pour batter into two small pancakes. Cook for 2–3 minutes on each side, until golden.

1 pancake is 166 cals

4.8g fat

14.1g carbs

17g protein

High Protein cheesy egg bake

Ingredients (Makes 4 servings)

8 large eggs

1/2 cup liquid egg whites 

1/2 cup reduced-fat shredded cheese

1 cup diced mixed vegetables (bell peppers, spinach, onions, etc)

2 oz cooked turkey or chicken sausage, diced

1/4 cup nonfat milk 

Salt and pepper to taste

Instructions

1 Preheat your oven to 375°F (190°C).

2 Lightly grease an 8x8-inch baking dish with cooking spray or line it with parchment paper.

3 In a large bowl, whisk together the eggs, egg whites, and milk. Season with salt, pepper, and your preferred spices (e.g., paprika, garlic powder, or Italian seasoning). Stir in the shredded cheese, diced vegetables, and diced turkey or chicken sausage.

4 Pour the mixture into the prepared baking dish and spread evenly.

5 Bake for 25–30 minutes, or until the center is set and a knife inserted comes out clean. Cool and slice.

1 egg bite is (assuming you make 4 total egg bites)

Calories: 320

18g fat

7g carbs

20g protein