You know the old saying; breakfast is the most important meal of the day? This couldn’t be more true for guys looking to pack on lean muscle mass. Many guys neglect a healthy muscle building breakfast because they oversleep and don’t have the time to cook.

This muscle-building breakfast can be made in 10 minutes or less. If you don’t believe me, check out the YouTube video of me cooking this delicious high protein meal in less than 10 minutes.

Breakfast is such an important meal for guys who train regularly because it sets the stage for your energy levels all day. Another important reason is because after you sleep for 6-8 hours without any nutrients, it is important to eat upon waking to go from catabolic to anabolic again. This will set the stage for muscle building and an all day energy supply.

muscle-building-breakfast-troy-adashunIf you want to maximize your lean muscle gains, you need to have a great ratio of lean protein, healthy fat, and complex carbohydrates for your main meals.

A very small percentage of guys eat the proper ratio of nutrients, and many eat bad carbohydrates at breakfast. Consuming bad carbohydrates like pancakes, syrup, French toast, and sugar added milk is a sure fire way to have your energy levels crash and cause an insulin spike.

You want slow digesting carbohydrates that will supply your body with an all day energy supply, and lots of lean protein. It is also vital not to skip the healthy fats! This muscle building breakfast is high in protein, healthy fat, and complex carbohydrates to help you fuel your hard working muscles all day.

Let’s take a look at how to make this delicious muscle building breakfast in just 10 minutes.

Ten-Minute Muscle Building Breakfast

  • 5 scrambled egg whites with 1 tbsp olive oil, topped with 2 tbsp fresh guacamole
  • 1 cup 0% fat greek yogurt
  • 2 slices toasted Ezekiel bread with “no sugar added” peanut butter

Step One: Heat 1 tbsp of olive oil in a large skillet. Pour 5 liquid egg whites over medium to low heat and scramble the egg whites for 4-5 minutes until firm. Place on a plate and top with 2 tbsp fresh guacamole. Make sure to pick a guacamole with no added sugar and 95 percent or more guacamole.

Step Two: Place two slices of Ezekiel bread in a toaster – and toast to your desired preference. Pop out of the toaster and top with your delicious no sugar added peanut butter.

Step Three: Grab your zero percent fat greek yogurt out of the fridge. Your delicious muscle building breakfast is ready to be enjoyed – in less than 10 minutes!

Nutrition Profile

This muscle building breakfast contains approximately:

  • 750 calories
  • 50 grams of protein
  • 36 grams of fat
  • 50 grams of carbohydrates

While your carbohydrate intake is a little low, it will supply your body with all day energy because it is purely slow digesting carbohydrates.

But of course if your muscle building diet plan calls for more carbs, then by all means, add some fruit in there, and even some more bread if needed.

Peanut butter is a great all day energy source, and Ezekiel bread is the most delicious and nutritious bread you can buy because it is made completed from organic sprouted grains and is low glycemic, meaning that it will be digesting very slowly and not spike your insulin levels and blood sugar.

Egg whites are delicious and easy to make. Simply pour the liquid egg whites in a skillet over some heart healthy olive oil.

Guacamole is my favorite healthy ingredient to top my eggs and protein sources with. Contrary to popular belief, guacamole is extremely healthy when you buy the no sugar added kind. A high quality guacamole such as Wholly brand contains about 95 percent avocado, which is very high in mono unsaturated fats (the good kind.)

This breakfast is not only nutritious, but also extremely delicious, and guaranteed to fuel your muscle gains!

Leave a comment below and let me know how you like it – and tell me if you have any other quick muscle building breakfast ideas.

Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL where he has trained alongside many top professional athletes.

Troy is currently living in Florida and spends his time writing, working as a fitness model, shooting educational fitness videos, and doing online coaching at

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