Check out these bodybuilding-friendly breakfast recipes from Claire Aves.
She’s a CrazyBulk athlete who has won titles likeWBFF European Championand2018 IFBB Amateur Championand now competes in the IFBB Pro League.
Claire is also a personal trainer with 16 years experience and a Diet and Nutrition Diploma – so she really knows her stuff!
- Eggs Royale
- Breakfast Muffins
- Dark Chocolate Overnight Oats
- High Protein Breakfast Smoothie
Eggs Royale
(Per Serving) Calories 390 / Carbs 18g / Protein 30g / Fat 22g
For a simple yet sophisticated breakfast, brunch or lunch, you can’t beat Eggs Royale. Buttery avocado goes so well with the silky smooth smoked salmon and a perfectly poached egg. Great for helping you to build muscle and lose weight.
Serves 2
Prep Time5 mins
Cook Time5 mins
Ingredients:
- 2 Wholegrain Seeded Bread Slices
- Pinch of Salt
- 1 tsp Vinegar
- 4 Medium Eggs
- 1 Avocado
- 100g (3 1/2oz) Smoked Salmon
How To Cook It
Put the water on the heat and bring to the boil.
Place the bread in the toaster and toast.
Add a pinch of salt and a tsp of vinegar to the boiling water.
Create a swirl in the water and then quickly crack the eggs, add them to the water.
Cook the eggs for 90 to 120 secs then remove from the water.
Halve the avocado, remove the stone and mash both halves of the avocado.
Spread the mashed avocado over both slices of toast. Place the smoked salmon on top of the avocado.
Place the cooked eggs on top of the salmon and serve.
Why it’s great for bodybuilders:
Higher protein breakfasts (25-30 grams of protein) are a great choice if your goal is weight loss, as they stave off hunger for longer than cereal-based meals.
Breakfast Muffins
(Per Serving) Calories 329 / Carbs 7g / Protein 28g / Fat 21g
Ditch that egg and bacon McMuffin and make a healthy version instead! Red pepper and feta cheese add
flavour and texture to these tasty breakfast muffins. This is an easy grab-and-go option for busy mornings!
Serves 2 (3 muffins per person)
Prep Time10 mins
Cook Time25 mins
Ingredients:
- 6 Medium Eggs
- Pinch of Pepper
- 2 Bacon Medallions
- 1⁄2 onion (finely chopped)
- 1⁄2 Red Bell Pepper (finely chopped)
- 50g (1 3/4oz) Feta Cheese (roughly chopped)
How To Cook It
Preheat oven to 200 ̊C (400°F).
Crack the eggs into a mixing bowl, add pepper and whisk.
Grill the bacon on both sides until cooked, then cut into pieces.
Evenly distribute the onion, pepper and bacon into a muffin tin. I use a silicone muffin tin as the muffins are easier to remove afterwards.
Then pour the eggs into the muffin tin, aiming for an equal amount for each muffin.
Sprinkle the feta over the egg mixture. Cook for 22 – 25 minutes.
When done, plate up or add to a tupperware container and take to work.
Why it’s great for bodybuilders:
Egg based breakfasts lower hunger hormones more effectively than cereal or toast, making them a smart choice if your goal is weight loss. Add chopped fresh herbs for an extra antioxidant boost.
Blueberry & Banana Protein Pancakes
(Per Serving) Calories 448 / Carbs 54g / Protein 31g / Fat 12g
These fruity pancakes are not only a brunch and breakfast favourite, but make a delicious dessert too, which should keep you feeling satisfied, thanks to the protein-packed ingredients. They are super-speedy and can be made in just twenty minutes!
Serves 1
Prep Time10 mins
Cook Time10 mins
Ingredients:
- 40g (1 1/2oz) Oats
- 25g (1oz) Chocolate Whey Protein
- 1⁄2 tsp Baking Powder
- 2/3 Banana
- 1 Medium Egg White
- 2 squares 70% Dark Chocolate
- 30g (1oz) Blueberries
- 30g (1oz) Greek Yogurt
How To Cook It:
Put the oats in a blender and blend.
Then add protein powder, baking powder, half the banana and the egg white. Blend until it’s all mixed together.
Put a bowl over boiling water and melt the chocolate.
Heat a frying pan over a medium heat then add half the mixture, place some blueberries on top and push them in.
Cook for 1 minute per side and then plate up.
Spoon the Greek yogurt on top of the pancakes along with the last of the banana and the blueberries.
Lastly, drizzle the melted dark chocolate over the pancakes and serve.
Why it’s great for bodybuilders:
Whey protein is rich in leucine, a protein building block which helps the body manufacture new muscle. Teamed with carbohydrate-rich oats and banana, this would be a good choice pre or post-workout.
Dark Chocolate Overnight Oats
(Per Serving) Calories 384 / Carbs 42g / Protein 36g / Fat 8g
Get your morning off to a nutritious start by preparing these oats in advance …. with fresh berries and fibre filled oats they will give you the energy you need to power through your morning.
Yes – you CAN eat chocolate for breakfast!
Serves 1
Prep Time10 mins
Cook TimeChill overnight
Ingredients
- 1 square 70% Dark Chocolate
(melted in the microwave) - 200g (7oz) Plain Low Fat Greek Yogurt
- 15g (1/2oz) Chocolate Whey Protein
(can work with other flavours) - 35g (1 1/4oz) Porridge Oats
- 30g (1oz) Blueberries
70g (2 1/2oz) Strawberries
How To Cook It:
Melt the dark chocolate in a glass bowl over boiling water.
When melted, drizzle the dark chocolate around the inside of your chosen container.
Mix your Greek yogurt and protein powder together, then place half the mixture in the bottom of the container.
Add the oats to the container along with half the blueberries and chopped strawberries.
Finally, add the remainder of the Greek yogurt and protein powder mixture and top with the remaining fruit.
Seal the container and place in the fridge overnight to allow the oats to soften.
Why It’s Great For Bodybuilders:
Oats are rich in beta glucan, a type of fibre that helps to regulate cholesterol levels. The mix of protein, carbohydrates and fibre in this breakfast should keep you energised throughout the morning.
High Protein Breakfast Smoothie
(Per Serving) Calories 480 / Carbs 35g / Protein 40g / Fat 20g
You wouldn’t think that berries would go well with greens, like avocado and spinach, but they do! This delicious smoothie is packed with antioxidant berries as well as oats, peanut butter, banana and protein powder. You’ll easily get to lunchtime without snacking!
Serves 1
Prep Time5 mins
Cook Time1 mins
Ingredients:
- 20g (3/4oz) Raspberries
- 20g (3/4oz) Blueberries
- 20g (3/4oz) Strawberries
- 30g (1oz) Spinach
- 30g (1oz) Oats
- 40g (1 1/2oz) Protein Powder
- 15g (1/2oz) Peanut Butter
- 1/3 Banana
- 1⁄4 Avocado
- 1/2 Pint Water
How To Make It:
Add the raspberries, blueberries, strawberries, spinach, oats, protein powder and peanut butter to the blender.
Peel the banana, remove the avocado from its skin (removing the stone) before putting them both in the blender, along with the water.
Blend until smooth.
Note: Use frozen fruit for a colder more smoothie-like drink. Plus, they don’t go off if they are frozen!
Why It’s Great For Bodybuilders:
This fruit and vegetables packed smoothie provides two of your five-a-day. Adding protein powder means you’ll stay fuller longer. A great grab and go choice.
