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Articles > Nutrition > 10 Bodybuilding Breakfast Meals
 
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When your alarm clock jangles, do you smack the snooze button until the final instant that you have to haul your sorry carcass out of bed, jump into your clothes, and race to work?

Bad idea. While you sleep, your blood sugar levels nosedive. If you don't replenish them by breaking your fast (breakfast, pretty clever, huh?), chances are that the day's demands will break you. You won't have enough energy to even compete in the rat race, much less win it.

A good, nutritional breakfast is essential to the Hard-Body Plan. And it's strategic. Because you burn food more efficiently in the morning, you'll start the day with foods that are most quickly converted into energy: carbohydrates and proteins. If you consistently eat a Hard-Body breakfast of cereals, fruits, and fat-free milk instead of a Homer Simpson breakfast of doughnuts, bacon, and half-and-half, you'll look less and less like the Pillsbury Doughboy and more like the stud muffin that nature intended you to be.

Hot Cereal That’s Whey Cool

• 2 large whole egg
• 6 large egg whites
• 2 slices whole-wheat bread
• 1 tomato, sliced
• 1/2 cup orange juice

Scramble the whole egg and egg whites in a bowl. Fry them in a pan spritzed with vegetable oil spray, dump them onto the bread, and garnish with sliced tomato. Coat the bread with spicy mustard if you like. If you're wide awake or ambitious, or if you just want to impress yourself, add green peppers, onions, or other vegetables to the eggs. If you're in a hurry, munch on some of the tomato slices while cooking the eggs, toss a couple of slices on the sandwich, wrap the works in a napkin, and eat it while you drive. Gulp down a glass of orange juice on your way out the door.

Totals: 476calories, 47.6 g carbohydrates, 40.9 g protein, 10.7 g fat

           
 
Egg
Egg Whites
Whole-Wheat Bread
Tomato
OJ
Calories
150
92
146
31
57
Carbohydrates (g)
1.2
2
25.8
5.7
12.9
Protein (g)
12.6
21
5.4
1
0.9
Fat (g)
10.6
0
2.4
0.4
0.3


Hot Cereal That’s Whey Cool

• 6 ounces Maypo (or other whole-grain cereal)
• ¼ cup fat-free milk
• 1 teaspoon flaxseed oil
• 1 ounce seedless raisins
• 2 scoop powdered whey protein, such as Designer Protein Chocolate Whey

Mix the Maypo with unsalted water and nuke it. Then mix the milk, flaxseed oil, raisins, and powdered protein into the cereal. The result: a great hot breakfast and only one lousy bowl to wash.

Totals: 484 calories, 56 g carbohydrates, 44.5 g protein, 8.8 g fat

           
 
Maypo
Milk
Flaxseed Oil
Raisins
Whey Protein
Calories
122
47
42
95
178
Carbohydrates (g)
22.6
6
0
22.4
5
Protein (g)
4.1
4.5
0
0.9
35
Fat (g)
1.7
0.3
4.1
0.1
2


Hot Cereal with Vanilla Whey

• 6 ounces Quaker Creamy Wheat
Enriched Farina
• ¼ cup fat-free milk
• 1 teaspoon flaxseed oil
• 1 cup unsweetened frozen
blackberries
• 2 scoop whey protein, such as
Designer Protein French Vanilla
Whey

Not a chocolate lover? Try this vanilla variation. Mix farina and unsalted water, and nuke 'em in a bowl. Mix the milk, flaxseed oil, frozen blackberries, and vanilla whey into the cereal. Totals: 443 calories, 52.9 g carbohydrates, 40.9 g protein, 7.3 g fat

 

           
 
Farina
Milk
Flaxseed Oil
Blackberries
Whey Protein
Calories
88
47
42
108
158
Carbohydrates (g)
19.2
6
0
23.7
4
Protein (g)
2.6
4.5
0
1.8
32
Fat (g)
0.1
0.3
4.7
0.6
1.6


Turkey Sausage with Cereal

• 2 ounces cooked Louis Rich Turkey Smoked Sausage
• 3/4 cup Kellogg's Complete Oat Bran Flakes
• 1 cup fat-free milk
• 1 teaspoon flaxseed oil
• 2 sliced small bananas

Cook the sausage in a pan. Serve alongside the cereal, which gets topped with the milk and oil. If you'd rather not go bananas this morning, substitute 12 ounces of OJ.

Totals: 550 calories, 84.8 g carbohydrates, 23 g protein, 12.8 g fat

           
 
Sausage
Bran Flakes
Milk
Flaxseed Oil
Banana
Calories
90
119
93
42
206
Carbohydrates (g)
2.2
23.2
12
0
47.4
Protein (g)
8.1
3.9
9
0
2
Fat (g)
5.4
1.2
0.5
4.7
1


Carrot Muffins and Fruit

• 2 low-fat carrot muffins, about 1.5 ounces each (or any other muffin with
3 grams of fat or less)
• 2 teaspoons soft margarine
• 1 cup fat-free milk
• 1 small orange

If you really hate cleaning up after yourself, this ready-made, grab-and-go breakfast will only dirty a knife and a glass. One knife, one glass? Hell, toss 'em in the trash. Who's gonna miss 'em... Totals: 545 calories, 90.3 g, carbohydrates, 24.4 g protein, 9 g fat

         
 
Muffins
Margarine
Milk
Orange
Calories
313
67
93
72
Carbohydrates (g)
62
0
12
16.3
Protein (g)
14
0
9
4
Fat (g)
1
7.4
0.5
1


Grits ‘n’ Raspberries

• 2 packets Quaker Plain Instant Corn
Grits
• 4 ounces fresh raspberries
• 1 scoop Designer Protein French
Vanilla Whey
• 1 teaspoon flaxseed oil
• 1 cup vanilla soy milk

Microwave or cook the grits and mix in the raspberries, whey, and flaxseed oil. If you're lactose intolerant or just plain tired of moo juice, the vanilla soy milk will hit the spot.

Totals: 523 calories, 80 g carbohydrates, 29 g protein, 9.6 g fat

           
 
Grits
Raspberries
Whey Protein
Flaxseed Oil
Soy Milk
Calories
188
63
79
42
151
Carbohydrates (g)
41.2
13.1
2
0
23.7
Protein (g)
4.4
1
16
0
7.6
Fat (g)
0.6
0.7
0.8
4.7
2.8


Strawberry Shake with Milk

• 2 cups fat-free milk
• 16 ounces frozen unsweetened strawberries
• 2 teaspoons flaxseed oil
• 1 ounce toasted plain wheat germ

Pour the milk in the blender, then toss in the rest of the goodies. The frozen strawberries will make the shake so thick that you'll need a spoon. Totals: 568 calories, 79.5 g carbohydrates, 28.3 g protein, 14.2g fat

         
 
Milk
Strawberries
Flaxseed Oil
Wheat Germ
Calories
188
179
42
117
Carbohydrates (g)
24
41.4
0
14.1
Protein (g)
18
2
0
8.3
Fat (g)
1.2
0.6
4.7
3


Blue-Plate Breakfast: Diner Pancakes and Eggs

• 3 blueberry pancakes, approximately 1.3 ounces each
• 2 tablespoons reduced-calorie syrup
• 2 teaspoons soft margarine
• 3-egg omelet
• black coffee

Diners are pure Americana. You can find them just about everywhere. And you can eat hearty without bumping up your pants size.

Totals: 680 calories, 72 g carbohydrates, 24.9 g protein, 32.4 g fat

         
 
Pancakes
Syrup
Margarine
Omelette
Calories
220
121
67
272
Carbohydrates (g)
40
30.2
0
1.8
Protein (g)
6
0
0
18.9
Fat (g)
4
0
7.4
21


Eating Healthy at McDonald’s

• 1 McDonald's Egg McMuffin
• 3 containers orange juice

As guilty pleasures go, the Egg McMuffin isn't the worst offender. Burger King's breakfast biscuit sandwiches contain considerably more fat. Just make sure that the McMuffin is only an occasional indulgence.

Totals: 541 calories, 87 g carbohydrates, 20 g protein, 12.5 g fat

     
 
Egg McMuffin
OJ
Calories
284
257
Carbohydrates (g)
27
60
Protein (g)
17
3
Fat (g)
12
0.5

Remember, these breakfasts are for our 175-pound, 5-foot-10-inch reference man. You will need to adjust portions up or down a bit relative to your own weight and goals. Also if you can't find some of these items in your area, feel free to make healthy substitutions.



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