Jacked. Ripped. Yoked. However you like to say it, sculpting your body into a magnificent monument of muscle is one of the most common inspirations for working out. Some people want to pack it on to impress the opposite sex. Others are looking to increase muscle to perform better while playing sport or replace some unsightly flab.
One way to increase muscle mass is through the use of
creatine supplements,
mass gainer supplements and
protein supplements. But to get the most out of your products, you need to combine them with excellent eating habits and a good meal plan. Not a master chef? Not a problem. Here are five easy muscle-building breakfasts that even the most novice cooks can handle.
As we’ve discussed, eggs are one of the most malleable breakfast pieces around. They’re full of precious protein that can pump up your workout results. They also taste good and mix well with other healthy ingredients. This hearty omelet dishes you up a heaping helping of protein without a ton of fat.
INGREDIENTS:
3 oz. turkey sausage (85 g)
Olive oil cooking spray
¼ cup red pepper (small diced)
¼ cup onion (small diced)
¼ cup Tomato (small diced)
1 tsp garlic (minced)
6 large egg whites
3 whole eggs
¼ tsp salt
1 pinch pepper
1 oz. light Havarti cheese (sliced, 28 g)
¼ cup salsa
INSTRUCTIONS:
Cook turkey sausage and then dice it. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Add red pepper and onion. Sauté until onions are lightly browned, stirring frequently. Add cooked sausage, tomato and garlic and sauté for one minute more. Remove from pan and set aside. Whisk egg whites, eggs, salt and pepper together in mixing bowl. Re-spray pan in needed and pour egg mixture into the pan. Cook until the top of the mixture begins to bubble and the bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Place Havarti cheese onto one half of the omelet and the vegetable and sausage mixture on top of the cheese. Fold the omelet over to cover contents. Garnish with salsa and serve. Makes one large or two small servings.
Nutritional Information: Calories: 552 | Protein: 63 g | Carbs: 17 g | Fat: 26 g | Fiber: 4 g
Recipe sourced from
HERE
Your body needs energy in order to maximise muscle-building outcomes in the gym. Carbohydrates are your ticket to this energy. A great way to get a healthy dose of carbohydrates is through fresh fruit. Smoothies can come in almost shape or form you prefer. Toss whatever fruit and some juice, water or milk into a blender and mix up your desired protein potion. Enjoy the energy and hit the weights head on.
INGREDIENTS:
1 small ripe banana
About 140g blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve
Apple juice or mineral water, optional
Runny honey, to serve
INSTRUCTIONS:
Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve. Tip: Giving it a twist Use melon or a slightly over-ripe mango instead of the banana. Or add a pot of low-fat natural yogurt to make an extra-creamy smoothie.
Nutritional Information: Calories: 123 | Protein: 2 g | Carbs: 29 g | Fat: 0 g | Fiber: 3 g
Recipe sourced from
HERE
These taste a bit naughty but they are nothing but nice for your body. You can use any type of protein powder you’d like, but chocolate will give them that sweet taste that makes it just a bit easier to start your day the right way.
INGREDIENTS:
1 scoop Gaspari Nutrition MyoFusion chocolate protein
1 egg 1 egg white
1/4 cup sorghum flour
1/8 cup almond flour
1/3 cup almond milk
1 packet Stevia (or cane sugar)
1 tbsp dark chocolate Hershey’s baking powder
INSTRUCTIONS:
In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar. Add eggs and almond milk and mix or blend. Spray waffle iron with coconut or olive oil. Pour batter onto the waffle iron and cook. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.
Nutritional Information (without toppings): Calories: 467 | Protein: 43 g | Carbs: 40 g | Fat: 16 g
Recipe sourced from
HERE
Don’t be afraid to bake some sweet treats into your healthy eating menu. This is actually more like a cake, as evidence by the “Jumbo” in the name of the dish. However, the best thing to do is create this monster muffin, stocked with heaps of protein, and cut it into pieces for consumption throughout the week. This recipe is easy to make and perfect for those who can’t be fussed spending hours in the kitchen each week.
INGREDIENTS:
2 TBS Coconut Flour
2 TBS Almond Flour
Stevia to taste
Cinnamon to taste
1 Chopped Apple
Liquid Egg Whites (To make a thin batter)
INSTRUCTIONS:
Mix everything except apple in microwave safe bowl. Let stand for a couple of minutes so coconut flour can absorb some moisture. Stir and then add the apple. Stir again and microwave for about 8-9 minutes. Makes a very large “muffin” or can be portioned in several servings.
Nutritional Information: Calories: 235 | Protein: 17.7 g | Carbs: 40 g | Fat: 8 g
Recipe sourced from
HERE
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