Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Man using tongs grilling high protein foods on the barbecue
    Healthy Eating

    4 Under-the Radar, High-Protein Foods Great for Grilling

    Carbs like pasta and macaroni on a scale
    Healthy Eating

    Here’s Why Carb Quality Counts As We Age

    Female scientist testing for food additives in various types of foods in a lab
    Healthy Eating

    3 Food Additives You Should Be Worried About

    Person ordering from a one of the healthiest fast-food orders from the drive thru
    Healthy Eating

    The Healthiest Fast-Food Orders, According to a Dietitian

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Chris Fowler taking a cold plunge after his workout
    Interviews

    Chris Fowler Stays Strong Over 60 with “Prudent Aggression”

    Connor Curnick lifting heavy weights at the gym after rehabilitation from injuries from his armed forces deployment
    Pro Tips

    This Naval sailor's Inspiring Journey to Squatting 405 pounds

    Charles Flanagan performing biceps curls to keep his addictions at bay
    Pro Tips

    How I Beat Addiction—and Came Back Stronger Than Ever

    Actor Mark Tallman in Apple TV+ Your Friends and Neighbors
    Interviews

    Mark Tallman Brings His Athletic Edge to 'Your Friends & Neighbors'

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Actor and Broadway star Hugh Jackman perfroming a heavy weight trap bar deadlift at 56 years old
    News

    Hugh Jackman Perfects His Heavy Trap Bar Deadlifts

    Recruiter Games participants on the beach before the competition
    News

    The Recruiter Games Shines a Spotlight on Being Fit To Serve

    Elderly woman smoking marijuana and feeling the healing effects of cannibus
    News

    The Surprising Demographic Experiencing Record Cannabis Use

    WEBH15769-original
    From our Partners

    Could Low Iron Be Slowing You Down? What Every Female Runner Should Know...

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Over 40s couple performing mobility workouts and stretches outdoors
    Wellness

    2 Simple 15-Minute Mobility Workouts to Help Reduce Pain

    A group of young adventurers using travel and outdoor adventures to keep health and fit
    Wellness

    Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

    Medical professional examining a xray of the knee due to popping joints
    Wellness

    Are Your Joints 'Popping'? This Is What It could Be

    Female Massaging Her Feet And Doing Shin Splint Stretches for good foot health
    Recovery

    Here's Why Your Feet May Be Halting Your Training Gains

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    United States Air Force Staff Sergeant Joshua Alvord performing a behind the neck squat
    Pro Tips

    This Air Force Honor Guard Member Takes Being Fit To Serve Seriously

    Bodybuilders Sam Sulek, Arnold Schwarzenegger, and Ronnie Coleman at the premiere of Netflix's Fubar Season 2 and working out at Gold's Gym Venice Beach
    News

    Sam Sulek Gets to Work Out with Arnold and Ronnie in Dream Collab

    236
    News

    Blessing Awodibu Dissects Disappointing Legion Pro Result on TMP

    Bodybuilder Nick Walker performing Weighted Tricep Dips for his massive arms training for 2025 Mr. Olympia competition
    Training

    Nick Walker’s Training For Olympia 2025: Weighted Tricep Dips

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Jess Evans
    Hers Athletes & Celebrities

    Jess Evans Has Created Her Own 'Cinderella Man' Story

    Nicole Young posing with light weights
    Hers Athletes & Celebrities

    This 'Selling Sunset' Star Is ‘Sold’ on Making Fitness Gains

    Lamborghini female race car driver Lindsay Brewer's full body workout and showing her muscular arms
    Hers Workouts

    Lindsay Brewer’s Full Throttle, Full-Body Workout

    Healthy vegetables and fruits incorporated in the PCOS diet for women
    Hers Nutrition

    The PCOS Diet For Beginners: Is It Right for You?

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Healthy Eating

5 Muscle-Building Breakfasts to Start Your Day

Start your day off right with these fast and fit muscle-building breakfasts, which don’t require any cooking.

by Matthew G. Kadey
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Healthy Breakfast
Travis Rathbone
View Gallery

5 Muscle-Building Breakfasts to Start Your Day

Close gallery popup button
1 OF 6

1 of 6

Healthy Breakfast

Travis Rathbone

You don’t always have time 
to cook up a batch of scrambled eggs when the clock is ticking down the minutes before you have to bolt out the door, and busy mornings can make it all too tempting to simply slather sugary jam on a slice of toast. If this sounds like you, then you’re putting your training and physique goals at risk. Following an overnight fast, your body needs a more substantial meal to put the brakes on muscular breakdown and kick-start a day of building it back up. Said meal should provide a good mix of protein, healthy fats, and carbs from nutritious sources like whole grains and fruits — which rules out a blueberry muffin from the corner coffee shop. Surprisingly, it doesn’t take much to get it done. We’ve given the stove the morning off and put together a handful of no-cook breakfast recipes that will make your mornings easier and healthier.

2 of 6

Healthy Breakfast - Ricotta Waffles

Travis Rathbone

Blueberry Ricotta Waffle Sandwich

It’s not just for lasagna. Creamy ricotta cheese upgrades toaster waffles with a healthy dose of muscle-friendly whey protein. Blueberries are packed with potent antioxidants, while almond butter is full of heart-healthy monounsaturated fat.Get the recipe for the Blueberry Ricotta Waffle Sandwich >>

3 of 6

Healthy Breakfast - Avocado Fruit Salad

Travis Rathbone

Avocado Fruit Salad

This isn’t your regular wimpy diet fruit salad. Avocado provides creamy contrast, not to mention healthy fats and nutrients, while the Greek yogurt topping delivers the protein your muscles need after an overnight fast. Both the fruit salad and yogurt toppings can be made ahead of time.Get the recipe for the Avocado Fruit Salad >>

4 of 6

Healthy Breakfast - Ham Sandwich

Travis Rathbone

Breakfast Ham Sandwich

Why limit English muffins to peanut butter and jam when you can stack them with more inspiring ingredients like peppery arugula, apple and almond butter, and the Italian cured ham known as prosciutto? The outcome is a perfect sweet-savory start to your day. Unlike processed sugar-laden jams, apple butter is made with just the fruit.Get the recipe for the Breakfast Ham Sandwich >>

5 of 6

Healthy Breakfast - Overnight Oatmeal

Travis Rathbone

Overnight Mocha Oats

No need to hover over a pot of simmering steel-cut oats or settle for the mushy quick-cook version. During the overnight, soak the oats and chia seeds — letting them absorb the coffee and soften. You’ll have a bowlful of great, chewy texture that’s laced with a classic mocha flavor. Sneaking in a scoop of whey powder bumps up the protein content.Get the recipe for the Overnight Mocha Oats >>

6 of 6

Salmon Crackers

Travis Rathbone

Smoked Salmon Crackers

Rye crackers provide that satisfying crunch with fewer starchy carbs than bagels. Pairing them with smoked salmon helps you pack on the protein and ultra-healthy omega-3 fatty acids. Whipped cream cheese is easier to spread than the regular version, making your morning that much easier.Get the recipe for the Smoked Salmon Crackers >>

Back to intro

You don’t always have time 
to cook up a batch of scrambled eggs when the clock is ticking down the minutes before you have to bolt out the door, and busy mornings can make it all too tempting to simply slather sugary jam on a slice of toast. If this sounds like you, then you’re putting your training and physique goals at risk. Following an overnight fast, your body needs a more substantial meal to put the brakes on muscular breakdown and kick-start a day of building it back up. Said meal should provide a good mix of protein, healthy fats, and carbs from nutritious sources like whole grains and fruits — which rules out a blueberry muffin from the corner coffee shop. Surprisingly, it doesn’t take much to get it done. We’ve given the stove the morning off and put together a handful of no-cook breakfast recipes that will make your mornings easier and healthier.

Blueberry Ricotta Waffle Sandwich

It’s not just for lasagna. Creamy ricotta cheese upgrades toaster waffles with a healthy dose of muscle-friendly whey protein. Blueberries are packed with potent antioxidants, while almond butter is full of heart-healthy monounsaturated fat.

Get the recipe for the Blueberry Ricotta Waffle Sandwich >>

Avocado Fruit Salad

This isn’t your regular wimpy diet fruit salad. Avocado provides creamy contrast, not to mention healthy fats and nutrients, while the Greek yogurt topping delivers the protein your muscles need after an overnight fast. Both the fruit salad and yogurt toppings can be made ahead of time.

Get the recipe for the Avocado Fruit Salad >>

Breakfast Ham Sandwich

Why limit English muffins to peanut butter and jam when you can stack them with more inspiring ingredients like peppery arugula, apple and almond butter, and the Italian cured ham known as prosciutto? The outcome is a perfect sweet-savory start to your day. Unlike processed sugar-laden jams, apple butter is made with just the fruit.

Get the recipe for the Breakfast Ham Sandwich >>

Overnight Mocha Oats

No need to hover over a pot of simmering steel-cut oats or settle for the mushy quick-cook version. During the overnight, soak the oats and chia seeds — letting them absorb the coffee and soften. You’ll have a bowlful of great, chewy texture that’s laced with a classic mocha flavor. Sneaking in a scoop of whey powder bumps up the protein content.

Get the recipe for the Overnight Mocha Oats >>

Smoked Salmon Crackers

Rye crackers provide that satisfying crunch with fewer starchy carbs than bagels. Pairing them with smoked salmon helps you pack on the protein and ultra-healthy omega-3 fatty acids. Whipped cream cheese is easier to spread than the regular version, making your morning that much easier.

Get the recipe for the Smoked Salmon Crackers >>

Topics:
  • Diet
  • Meal Plans
Author picture
Written by Matthew G. Kadey
Also by Matthew G. Kadey
Female scientist testing for food additives in various types of foods in a lab
Healthy Eating

3 Food Additives You Should Be Worried About

Healthy young asian woman eating a spoonful of yogurt
Healthy Eating

Is Yogurt Good For You? Try This Guide for the Best Yogurts

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Man using tongs grilling high protein foods on the barbecue
Healthy Eating

4 Under-the Radar, High-Protein Foods Great for Grilling

Try tossing these muscle-making foods on the fire to rehash your thrill of the grill.

Read article
Carbs like pasta and macaroni on a scale
Healthy Eating

Here’s Why Carb Quality Counts As We Age

A new study links high-quality carbohydrates with greater longevity.

Read article
Female scientist testing for food additives in various types of foods in a lab
Healthy Eating

3 Food Additives You Should Be Worried About

Limiting your intake of these common food ingredients could set you up for better health.

Read article
All Healthy Eating
  1. Home
  2. /
  3. Nutrition
  4. /
  5. Healthy Eating
  6. /
  7. 5 Muscle-Building Breakfasts to Start Your Day
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

JW Media, LLC

Copyright 2025 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement