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Start your day with the perfect muscle building breakfast!

Bernadette Wurzinger - Ernährung
Frühstücksrezepte optimal für den Muskelaufbau
Bild: Oleksandra Naumenko /

Start your day with the perfect muscle building breakfast!

You train regularly and work diligently on building muscle? Then you should support your body in the best way possible by paying attention to proper nutrition. True to the motto "A good fitness day starts with a muscle building breakfast", I'll show you five delicious recipes for your muscle building breakfast, so you can supply your body with the nutrients it needs to build muscle from the first meal of the day.

The first question that arises is how muscle is built in the body, and what food is needed to do so.

How is muscle built in the body ?

When training to build muscle, there is a tendency to overstep one’s own limits, when lifting dumbbell or doing pull-ups, for example. This gives the muscle fine tears, which the body repairs in such a way that it strengthens the affected areas for the future. The renewable muscle fibers will be somewhat thicker than before - the muscle grows.

What role does the diet play in this, and how important is a muscle building breakfast The main building block for muscle building is protein. The largest sources of protein in our diet are meat and fish, legumes, dairy products, eggs and nuts. Since pro?

The main building block for muscle building is protein. The largest sources of protein in our diet are meat and fish, legumes, dairy products, eggs and nuts. Since protein can’t be stored in the body (unlike, for example, fat), it should be supplied daily, and, if possible, with every meal.

As a guide to build muscle, you can calculate about 1.5 grams of protein per kilogram of body weight per day, which at a body weight of 75 kg comes to about 110 g of daily protein.

But that alone is not enough - in order to cope with the effort during training, the body needs sufficient carbohydrates (wholemeal bread, potatoes, rice, pasta) as fuel.

Best to support your body right from the beginning, with a muscle building breakfast!

Your delicious muscle building breakfast

In order to reach your recommended daily allowance of protein, it’s best to start the day with a protein-rich muscle building breakfast. Here are five recipes to assist your muscle building goals.

Muscle Building Breakfast 1: Spicy Protein Pancakes

Protein pancakes are often sweet (eg. Here = Link to Post by Janas protein pancakes), but they also taste really great spicy.

Ingredients (for about 10 pancakes):

  • 3 (small) eggs
  • 70 g flour
  • 1 pinch baking powder
  • 4 cl milk
  • 4 cl mineral water
  • 2 cl sunflower oil
  • a handful of fresh parsley leaves
  • 3 tablespoons hummus (curry or natural)
  • a slice of pepper
  • parmesan shavings

To Prepare:

  1. Separate the eggs and beat the egg whites until stiff.
  2. Mix yolk, flour, baking powder, milk, mineral water and oil with a whisk, and fold in the beaten egg whites until the mixture is uniform.
  3. Add salt, pepper, and the chopped parsley.
  4. Heat some sunflower oil in a pan, and, using a ladle, add some of the mixture to the centre. Fry over medium heat in succession.
  5. o serve, thinly spread hummus on a pancake, then layer it with another pancake. Add a dollop of hummus to the top, and garnish it with diced peppers and parmesan shavings.

Protein sources in this muscle building breakfast:

  • Eggs, milk, hummus (chickpeas), Parmesan

Muscle Building Breakfast 2: Cheese Breakfast

Those of you who can’t go without a cheese board after a multi-course meal will love this muscle building breakfast, which is served in no time and is high in protein!


  • Choices of Cheese. The following are very rich in protein: Parmesan Alpine Cheese Quargel (Harzer cheese) Camembert (soft French cheese)
  • Grapes
  • a slice of apple
  • and pumpkin seeds for garnish
  • a wholemeal rolls as a side dish

To Prepare:

  1. Arrange a piece of each cheese on a plate or board.
  2. Garnish with grapes, sliced apple pieces, and chopped pumpkin seeds.

Protein sources in this muscle building Breakfast:

  • Cheese

Muscle Building Breakfast 3: Creamy Quark with fruits

You prefer a sweet breakfast? Then you’ll love this creamy quark as a muscle building breakfast. It’s also perfectly suitable as a protein-rich dessert!

Ingredients (for 1 large serving or 2 small servings):

  • 250 g quark cheese
  • 250 g yoghurt
  • 1 teaspoon vanilla extract
  • 50 g oatmeal cookies (or other wholegrain biscuits)
  • 2 tablespoons sunflower seeds

To Prepare:

  1. Beat the quark with the vanilla extract until the cream is uniform.
  2. Crumble the oatmeal cookies, and chop the sunflower seeds - mix both. Layer the biscuit-seed mixture alternately with the cream in a pretty glass.
  3. Garnish with fresh seasonal fruit and enjoy.

Protein sources in this muscle building breakfast:

  • quark, yogurt, sunflower seeds

Muscle Building Breakfast 4: Fried Egg with Fried Tofu

This is the veggie version of ham and eggs, which is equally delicious at least, and contains even more protein.

Ingredients (per serving):

  • 2 large eggs
  • 50 g smoked tofu
  • Salt & pepper
  • a wholemeal bread roll as a side dish

To Prepare:

  1. Cut the the smoked tofu in cubes, sear it in a pan with a little oil, then toss a few minutes. Set aside.
  2. Heat some more oil in a frying pan, and beat the eggs into it. After a minute of frying, cut down to medium heat, cover the pan with a lid, and continue to fry - this way you get the perfect fried egg, with a firm egg white and a wonderfully liquid yolk.
  3. Slide the eggs from the pan onto the plate. Add salt and pepper, and distribute the tofu cubes on it.

Protein sources in this toning breakfast:

  • Eggs, tofu

Muscle Building Breakfast 5: Scrambled eggs with mushrooms

Since eggs are simply the number one protein source, here’s the scrambled variant. You can eat a delicious wholemeal roll with it, or it add the scrambled eggs directly to the bread!

Ingredients (per serving):

  • 3 eggs
  • 2 tablespoons whipped cream
  • Salt, pepper
  • A dash of olive oil
  • 5-6 mushrooms Herbs of your choice (basil, parsley, rosemary)

To Prepare: 

  1. Whisk the eggs in a bowl with salt and pepper.
  2. Heat a little olive oil in a pan. Add the egg mixture, and stir immediately. Once the egg is solidified, stir in the cream - it makes the scrambled eggs particularly creamy.
  3. Wash the mushrooms, and cut them into quarters. Add them to a separate pan at the same time as the eggs, and turn them often.
  4. Garnish the scrambled eggs with mushrooms, and sprinkle with plenty of chopped herbs.

Protein sources in this muscle building breakfast:

  • Eggs

Thank you very much for your attention

I hope I could inspire you with these ideas for your muscle building breakfast, and wish you a lot of fun trying them out! Enjoy your perfect muscle building breakfast!

Your Bernadette =)



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