Breakfast is often overlooked by many people looking to build muscle mass and train harder. Yet this is a time of day when you can really get the nutritional and energy benefits you need to feel good and train more effectively. Thus, it is important to choose your food well and to combine them well to take advantage of the benefits they provide. Discover the mass gain breakfast that will help you eat healthy and get a stronger, more muscular body.
Cheese and vegetable omelette
The Vegetable Cheese Omelette is a great option for a protein and essential nutrient rich breakfast. This recipe is simple to prepare and is perfect for starting a day in weight gain. It is also high in carbohydrates and fiber, making it a complete and nutritious meal.
The ingredients
To prepare this omelet, 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 (bell pepper, tomato, onion, etc.)
- Salt and pepper
The preparation
In a bowl, whisk the eggs and milk until the mixture is frothy. Next, 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 to 3 minutes, until the mixture begins to set. Add the grated cheese, mix well and cook for another 2 minutes. Turn the omelette over and let it cook for another minute before serving. You can serve it with whole wheat toast and a slice of avocado for a protein and carbohydrate rich meal.
Banana and Oatmeal Smoothie
The banana and oatmeal smoothie is also a great option for building muscle mass. This breakfast provides you with the energy and nutrients you need to train and build muscle. Oatmeal is rich in complex carbohydrates that provide a sustainable source of energy.
They are also an excellent source of fiber that 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. It is also very rich in simple sugars which are an excellent source of energy and help maintain a good energy level throughout the day.
The ingredients
To make this banana and oatmeal smoothie, you will need the following ingredients:
- A ripe banana;
- One cup of almond milk or plant milk;
- One cup of oatmeal;
- One tablespoon of honey;
- A pinch of cinnamon.
The preparation
First, peel the banana. You can then cut it into slices and blend them in a blender, before adding the almond milk or plant milk, oatmeal, honey and cinnamon. Blend until smooth and homogeneous. Pour the smoothie into a glass and enjoy.
Toast with eggs and vegetables
Toast with eggs and vegetables is a must for mass gainers. This breakfast is rich in protein, carbohydrates and nutrients. It is very easy to prepare and offers an excellent 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 gainer 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 according to your taste
The preparation
The preparation of 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 cooked through. Next, toast the bread slices and toast them to your liking. Once ready, season with salt, pepper and herbs to taste. You can also add herbs and cheese for an extra touch of flavour.
Greek yogurt and fruit
Greek yogurt and fruit is the perfect breakfast for gaining 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 fruit, depending on your preference, for a breakfast rich in fiber, vitamins and minerals. Here are the ingredients and preparation for a protein and nutrient rich breakfast.
The ingredients
To prepare your Greek yogurt and fruit, you will need :
- Greek yogurt (1 cup);
- 1 banana ;
- 1/2 cup of strawberries ;
- 1/2 cup of 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 together and pour the mixture into individual bowls. Enjoy your protein and nutrient rich breakfast to start your weight gain day.
Vegetable and Seed Omelette
A breakfast rich in protein, nutrients and flavor: this is the vegetable and seed omelet. Making this omelet is very simple and it is perfect for people who want to gain weight or muscle mass.
The ingredients
The ingredients for a vegetable and seed omelet are simple and affordable:
- 2 eggs ;
- 1 bell 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. Heat some olive oil in a frying pan and fry the vegetables until they are tender. In a bowl, beat the eggs until frothy and add the seeds, salt and pepper.
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?
Breakfast for weight gain : in summary
Here are 5 mass building breakfasts that you can easily incorporate into your diet to get a stronger, more muscular body. If you're 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 shaker with a carbohydrate source. The ingredients you will need to prepare them as well as the recipes are available on the net. Just make sure you combine the foods well to get the best nutrition.
