Do you want your morning to be less chaotic and Was making breakfast quick and easy for mass gain? Try these five simple muscle morning recipes. growth, which can be prepared in advance.
Somehow, this happens to everyone. We wake up, understand we’ll be late and put off breakfast until we get to work, or eat along the road. This means that you either eat something not useful, or even stay hungry.
Both of these options are unacceptable if you want to gain muscle mass. Of course, you can drink a shake. But only natural food will achieve the best results in building muscle or loss of excess fat.
- Best Fast Food Breakfasts
- 1. Protein Pudding
- 2. Greek yogurt and oatmeal casserole
- 3. Lazy oatmeal with strawberries, banana and peanut oil
- 4. Protein oatmeal pancakes
- 5. Pre-Workout Tropical Fruit Salad
- Wake up and sing!
Best Fast Food Breakfasts
You can cook these dishes the night before and leave them in refrigerator until the next morning. Or you can stock up in several portions for the future, so as not to worry about the whole week breakfast. This will be the backup options that you can eat at any time. To taste, this food may even resemble cheatmeal, but believe me, this is not true.
1. Protein Pudding
1 serving Kcal: 215, B: 25 g, U: 20 g, W: 7 g
Perhaps pudding is not the best option for breakfast. But if you want sweet, it’s better to satisfy this desire sutra, without violating the healthy nutrition plan. My sons, who are 12 and 3 years old, delighted with him, so this recipe tested on children and approved by a fitness trainer. Moreover, on cooking you barely spend 10 minutes.
Ingredients:
- 1 serving of protein powder
- 1 tbsp. a spoonful of corn starch
- water
Cooking process
Dilute the protein powder in a cup of water, and boil the mixture on medium heat in a non-stick container. In a bowl, combine starch with 2 tablespoons of water. Stir until full dissolution, and add to the container with a solution of protein powder. Stir until you get the consistency of the desired density. Cool in the refrigerator for even more thickening. Serve cold.
Tip: If you have a protein powder of two different flavors, you can make a parfait. To do this, make two puddings, combine them in a glass, and add any topping of your choice.
2. Greek yogurt and oatmeal casserole
6 servings. Per serving: Calories: 235, B: 7 g, U: 35 g, W: 9.5 g
This is a great snack rich in carbohydrates and healthy fats, which you can combine with your protein neck in the morning or pudding. Also, it is ideal as a second breakfast.
Muesli bars can be safely consumed by children. But they are adults not recommended. Fortunately, this healthy and tasty recipe will give you need a long lasting charge of energy to start the day, whether you’re on at work or in the gym. You can divide this dish into several servings.
Ingredients:
- 2 cups natural oatmeal
- 1/3 cup brown sugar (I used Splenda mix)
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon of salt
- 1/2 cup dark chocolate chips
- 2 cups of fruit (I took strawberries, pineapple and peaches)
- 1.5 cups milk 2% fat
- 1 serving of Greek yogurt in a plastic cup
- 1 large egg
- 1 teaspoon vanilla
How to cook
Preheat the oven to 375 degrees. Generously sprinkle a container for baking cooking spray. In a large bowl, combine oatmeal cereal with brown sugar, baking powder, cinnamon, salt, half chocolate chips and fruit. Stir well, and put the resulting mass in a baking dish. Sprinkle on top the remaining chocolate chips.
Take a separate bowl, and combine milk, egg, Greek yogurt and vanilla. Beat well. Pour on top of oatmeal mixture. Make sure the oatmeal is soaked evenly. Bake for 40 minutes, or until golden brown. Serve warm, or you can put a casserole at will in the fridge, and eat it cold.
3. Lazy oatmeal with strawberries, banana and peanut oil
2 servings. Per serving: Calories: 385, B: 18 g, U: 50 g, W: 13.5 g
This dish can be stored in a refrigerator for a long time in an airtight container, so you can cook for a couple of days in advance. Also This is a great option when traveling. Lazy Oatmeal saved me a lot of money, because for several years I have not had to spend money on breakfast on the way to work. To me more like with strawberries and bananas, but you can choose any two fruit or even nuts to taste. What is the biggest advantage? this recipe? No heat treatment! Mix the ingredients put in the refrigerator overnight, and you’re done! Fat in this dish many, but they are all useful, so don’t worry.
Ingredients
- 1 cup classic oatmeal
- 1 cup skim milk
- 1/2 cup Greek Filler Yogurt
- 1 banana
- 10 sliced strawberries
- 2 tbsp. tablespoons natural peanut butter
- 1 teaspoon vanilla extract (optional)
- 1 tbsp. chia seed spoon
- stevia for more sweetness
How to cook
Combine the ingredients in a bowl and mix. Evenly distribute the mass among eight airtight containers of 230 g. Refrigerate for at least four hours or overnight if going to eat this dish for breakfast. Lazy oatmeal will wait patiently for your turn.
4. Protein oatmeal pancakes
1 serving Kcal: 520, B: 45 g, U: 60.5 g, W: 18 g
Who doesn’t like pancakes? Dwayne “The Rock” Johnson eats them in packs. You ever seen his cheat days? Pancakes are a great way start the day. And even better when you only need to put them in microwave, because you are so smart that you managed cook them in advance.
Note: Use honey or agave syrup instead of traditional syrup. Remember to consider the macronutrient composition of topping when calculating the overall nutritional value of a dish.
Ingredients:
- 2 cups oatmeal (if no flour, grind in a kitchen combine two cups of classic oatmeal to consistency cornmeal)
- 1 serving of protein powder to your taste
- 1/2 teaspoon baking powder
- 1 teaspoon vanilla
- 1 tbsp. stevia spoon
- 1 large egg
- 1/2 cup skim milk
- 1/2 cup water
Recipe
Combine all the ingredients in a bowl. Put in a pan or stewpan with non-stick coating on the stove for medium heat, and pour the dough. Keep it on fire until the dough has set. Turn the pancake over and fry the other side. Do the same with the rest of the pancakes.
Eat them right away, or put them in the freezer. In the latter case wrap each pancake in baking parchment and place it all together in a bag for freezing. When you are planning to eat, get bag from the freezer, and heat the pancakes in the microwave. Add any syrup or topping.
5. Pre-Workout Tropical Fruit Salad
1 serving Kcal: 370, B: 27 g, U: 32 g, W: 12 g
This is one of my favorite pre-workout dishes. Greek yogurt is a proven source of protein, and carbohydrates from pineapple and mangoes supply me with energy. Also pineapple is rich in digestive enzymes. Cashew fat is good for your health. Together, all these products form a powerful combo. This dish is also not it takes a lot of effort and you can keep it in the refrigerator, to take with him, and feast on the way to the hall.
Ingredients:
- 1 cup Greek filler yogurt
- 1/2 cup diced pineapple
- 1/2 cup mango slices
- 28 g chopped cashews
Cooking process
Mix mango and pineapple with Greek yogurt. Shuffle to fruit juice paired with yogurt. Sprinkle with chopped cashews. Store in a refrigerator in a vacuum container. Consume about an hour before your workout or at any other time as a snack.
Wake up and sing!
The first meal of the day will determine how close you are to to your goals. Healthy breakfast for an athlete to gain mass, supplying you with the necessary energy and nutrients, help to train much harder, and achieve the set goals. If you try these recipes, share your impressions. in comments. Share your options than having breakfast at gaining muscle mass and training to increase strength and volumes.