Unfortunately, when you’re a bodybuilder looking for a protein-packed breakfast, eggs may seem like the only viable option available. They’re high in protein but low in fat and carbohydrates, making them the perfect muscle-building breakfast ingredient out there. But having eggs for breakfast day in and day out is boring and can be potentially bad for your health due to their high cholesterol content. Luckily, there are many high-protein breakfast alternatives to eggs, and we’ve included just 4 of those here. Make sure to include each one into your daily menu when you plan to skip your same ol’ poached eggs.
- Pumpkin Vanilla Oatmeal
This delicious breakfast from Bodybuilding.com is packed with flavor and, of course, protein. Expect to get 16.2 of protein when making this meal. Most of the protein here comes from the oatmeal, pecans, and whey protein powder. If you’d like to skip the whey powder, you can substitute the water for milk (soy or dairy) to get the added protein.
- ½ cup of rolled oats
- 1 cup of water or milk
- 1/3 cup of canned pumpkin
- ½ scoop of whey protein powder
- ½ tsp of pumpkin pie spice
- 1 tsp of maple syrup
- 1tsp of chopped pecans
- 1 tsp of chopped raisins
Place the oats and water in a medium-sized microwave-safe bowl and put in the microwave for two minutes. Remove from microwave when done, and stir in the remaining 4 ingredients. Lastly, top with the chopped pecans and raisins.
- Protein Bagel & Lox
This recipe is from Michael Roussell, Ph.D. who is Men’s Health nutrition advisor. The meal will provide you with an impressive 82 g of protein, 28 g of carbs, and 21 g of fat. Other than that, the smoked salmon in this recipe is also a rich source of omega-3 fatty acids important for mental functioning, cardiovascular health, and therapeutic for some types of arthritis.
- One high-protein bagel
- 2 tbs cream cheese
- 3oz smoked salmon
- Red onion
Toast a high-protein bagel such as this one from P28. Top with the cream cheese, smoked salmon, and the red onions and capers if you like. The ingredient amounts here make for one serving.
- Warm and Nutty Cinnamon Quinoa
Quinoa is considered a function food because it is dense in important nutrients, including protein. Research on this pseudo-cereal shows that quinoa has an ideal balance of protein, fat, and oil, and that the plant contains all essential amino acids. To include quinoa as your protein-rich breakfast option, try this nutty cinnamon quinoa recipe that makes 4 servings. The milk and nuts added to this recipe mean that a serving will give you at least 20 g of protein.
- 1 cup low-fat milk
- 1 cup water
- 1 cup quinoa
- 2 cups fresh blackberries
- 1/2 teaspoon ground cinnamon
- 1/3 cup chopped toasted pecans
- 4 teaspoons agave nectar
In a medium-sized saucepan, combine the milk, water, and quinoa and bring to a boil. Reduce heat to medium-low and cook for 15 minutes or until most of the water has absorbed. Remove from heat, let cool for 5 minutes and stir in the blackberries. Top with pecans, cinnamon, and agave nectar.
- Muscle Gruel
Another recipe from Michael Roussell that will give you enough protein to start your day (27 g per serving). You’ll probably have to go grocery shopping to make this one because most of us don’t have some of the ingredients listed here in our cupboards. Most of the protein here comes from the hemp seeds, sprouted cereal, and almonds. The kefir also adds up to this protein meal.
- 2 cups sprouted grain cereal
- ½ cup hemp seeds
- ¼ cup chia seeds
- ¾ cup slivered almonds
- ½ cup water
- 5 cups plain, low-fat kefir
Mix the dry ingredients in a bowl and add the kefir and cold water. Stir well and let sit for around 10 minutes to let the chia seeds expand until you get a porridge-like consistency. The recipe makes 5 servings and you also get additional benefits from the hemp seeds added. Some studies even suggest that hemp was good for prostate health, even more so than some Kegel exercises for men.
We all love having eggs for breakfast, but everyone needs to take a break from their usual breakfast from time to time. Finding protein alternatives to eggs for breakfast can be tough considering that no other ingredient beats the nutrition value of eggs. But with a bit of research and dedication, you can make a range of protein-packed meals to start your day. Many of the breakfast options included here are also great for your overall health and some contain ingredients that improve joint.