Breakfast is often overlooked by many people looking to gain muscle mass and train more intensely. However, it is a time of day when you can really take advantage of the nutritional and energy benefits you need to feel good and be able to train more effectively. Therefore, it is important to choose your foods carefully and combine them well to take advantage of the benefits they provide. Discover the mass gaining breakfast that will help you eat healthily and get a stronger and more muscular body.
Cheese and vegetable omelette
Cheese and vegetable omelette is an ideal option for a breakfast rich in protein and essential nutrients . This recipe is simple to prepare and is perfect to start a day of mass gaining. It is also rich in carbohydrates and fiber , making it a complete and nutritious meal.
The ingredients
To prepare this omelette, you will need the following ingredients:- 2 Eggs
- 2 tablespoons of milk
- 1/4 cup grated cheese
- 2 tablespoons of oil
- 1/2 cup chopped vegetables (pepper, tomato, onion, etc.)
- Salt and pepper
The preparation
In a bowl, whisk the eggs and milk until frothy. Then, heat the oil in a non-stick pan over medium heat and add the chopped vegetables. Sauté for 5 minutes until the chopped vegetables are tender. Reduce the heat and add the egg and milk mixture.
Cook for 2-3 minutes , until the mixture begins to set. Add the grated cheese, mix well and cook for another 2 minutes . Flip the omelette and cook for another minute before serving. You can serve it with wholemeal toast and a slice of avocado for a meal rich in protein and carbohydrates.
Banana and Oatmeal Smoothie
Banana and oatmeal smoothie is also a great option for muscle building. This breakfast provides you with the energy and nutrients you need to work out and build muscle. Oatmeal is rich in complex carbohydrates that provide a long-lasting source of energy.
They are also excellent sources of fiber which helps regulate digestion and maintain stable blood sugar levels. They are also rich in B vitamins , magnesium and iron . Bananas are rich in dietary fiber , carbohydrates and vitamins A, B and C , potassium and magnesium. They are also very rich in simple sugars which are an excellent source of energy and help maintain good energy levels throughout the day.
The ingredients
To make this banana and oatmeal smoothie, you will need the following ingredients:
- A ripe banana
- A cup of almond milk or plant-based milk
- A cup of oatmeal
- A tablespoon of honey
- A pinch of cinnamon
The preparation
First, peel the banana . You can then cut it into slices and mix them in a blender , before adding the almond milk or vegetable milk, oatmeal, honey and cinnamon. Blend everything until you get a smooth and homogeneous consistency . Pour the resulting smoothie into a glass and enjoy it.
Toast with eggs and vegetables
Toast with eggs and vegetables is a must-have for mass gainers. This breakfast is rich in protein , carbohydrates and nutrients . It is very easy to prepare and offers a great alternative to dairy products and other foods rich in fat and sugar . In addition, it is possible to customize it according to your tastes and nutritional needs.
The ingredients
The ingredients needed to make this mass gaining breakfast are relatively simple and inexpensive. You will need:
- 4 slices of wholemeal bread
- 2 Eggs
- Vegetables (onions, peppers, tomatoes, zucchini, etc.)
- Olive oil
- Salt, pepper and herbs to taste
The preparation
Preparing this breakfast for mass gain is very simple. Start by sautéing the vegetables with a little olive oil. Once the vegetables are cooked, add the eggs and stir until they are well cooked . Then, toast the slices of bread and toast them to your liking. Once everything is ready, season it with salt , pepper and herbs according to your taste. You can also add aromatic herbs and cheese for an extra touch of flavor.
Greek yogurt and fruit
Greek yogurt and fruit is the perfect breakfast for gaining muscle mass. It provides all the nutrients your body needs for proper muscle growth and is very easy to prepare. You can add different types of fruits, according to your preferences, for a breakfast rich in fiber, vitamins and minerals. Here are the ingredients and preparation for a breakfast rich in protein and nutrients.
The ingredients
To prepare your Greek yogurt and fruit, you will need:
- Greek yogurt (1 cup)
- 1 Banana
- 1/2 cup strawberries
- 1/2 cup raspberries
- 1 teaspoon of honey
The preparation
In a large bowl, mix the Greek yogurt with the honey . Then add the chopped fruit and mix everything together, then pour the mixture into individual bowls. Enjoy your protein-rich and nutrient-dense breakfast to start your mass gaining day off right.
Omelette with vegetables and seeds
A breakfast rich in protein , nutrients and flavor : Here is the vegetable and seed omelette. Preparing this omelette is very simple and it is perfect for people who want to gain weight or gain muscle mass.
The ingredients
The ingredients for a vegetable and seed omelette are simple and affordable:
- 2 Eggs
- 1 Pepper
- 1 Onion
- 1 Tomato
- 1 teaspoon of seeds (sunflower seeds, flax seeds, etc.)
- Olive oil
- Salt and pepper to taste
The preparation
To prepare the omelette, start by cutting the vegetables into small pieces . Then heat some olive oil in a pan and sauté the vegetables until tender. In a bowl, beat the eggs until they are very frothy and add the seeds, salt and pepper.
Then pour this mixture into the pan with the vegetables, mix well and cook until the omelette is golden brown on both sides. Your vegetable and seed omelette is now ready! Serve it with a salad and a fresh fruit juice or smoothie to complete your breakfast.
Also read: EAA or BCAA: which one to choose?
Mass gain breakfast: In summary
Here are 5 mass gaining breakfasts that you can easily incorporate into your diet to get a stronger, more muscular body. If you are looking to gain muscle mass, these breakfasts are a great way to help you reach your goals.
In addition to these five breakfasts, you also have the chocolate pancake, the sweet potato flour pancake , or the Whey shake with a source of carbohydrate . The ingredients you will need for their preparation as well as the recipes are available on the Net. Just make sure to combine the foods well to obtain an optimal nutritional intake.
