The Muscle Building Breakfast

Muscle Building Breakfast 101

It’s going to big but it’s going to be delicious! The following is your grocery list to kick off your day right:

• 4 whole eggs
• 2 palms of lean meat (ground beef, sliced ham or turkey etc.)
• ½ cup of oats (dry measure)*
• 2 tablespoons of nut butter (peanut, almond, cashew, pecan etc.)*
• 2 fists of fresh veggies
• 
1 medium piece of fruit, or 1 cup berries*
• 2 tablespoons of a “topper” (sun dried tomatoes, pesto, hummus, tomato sauce, spice & herbs, etc.)
• 1 glass of 
water

The Muscle Breakfast Ingredients

Here’s the “why” behind the meal, and some tips on how to make it.

Eggs (4 whole)

Whole eggs are a phenomenal source of protein, and are rich in vitamins and minerals. You can cook them however you want — scramble, microwave, boil, fry, or bake. (We prefer scrambling.)

Lean meat (2 palms)

Adding a little ground beef, turkey, or sliced ham to your scramble bumps up the muscle-building protein and gives your breakfast a “restaurant” look.

Oats (½ cup dry)

Cortisol, a stress hormone, makes it harder for us to gain muscle and even promotes fat storage. In the morning, our cortisol levels are higher, so we want to get it down fast. The best way is to eat complex carbs like oats.

Nut butter (2 tbsp)

Healthy fats add some much-needed calories and taste amazing in the oatmeal.

Fresh veggies (2 fists)

On top of providing all of the micronutrients needed to sustain life, brightly-colored veggies can make any meal look like a masterpiece. Two servings (two fists-worth) is perfect. Mix them into your omelet, sauté them on the side, or just enjoy them raw. Sweet bell peppers, onions, broccoli, mushrooms, tomatoes, garlic, zucchini, and olives are just some of the options at your disposal.

Fresh fruit (1 cup berries or 1 medium piece)

Rounding out the meal, you have the choice of any fruit on the planet. You can choose from apples, bananas, strawberries, oranges, pineapples, mangos, raspberries, blueberries, peaches…the list goes on and on. Experiment and enjoy “nature’s candy.”

Topper (2 tbsp)

These foods add flavor and texture, as well as variety to your morning meal.

[Note: You can easily estimate portion sizes of these ingredients by using your palm, fist, cupped hand, or thumb as a guide. One cupped hand of oats or berries is approximately ½ cup, and one thumb is approximately 1 tbsp of healthy fats or a “topper”.]

What About The Asterisks?

You may have noticed that three of the ingredients of the Ultimate Muscle Meal (the oats, fruit, and nut butter) have an asterisk (*) next to them. That’s because those particular items can be modified, boosted, or eliminated by your coach if needed. For now, though, build the Muscle Breakfast exactly as outlined. 

How To Make Your Muscle Breakfast – 9 Easy Steps

With all the ingredients ready to go, here’s how to put ’em together:

1. Put everything on the counter.
2. Slice veggies, meat, and fruit. Crack eggs, portion oats, and scoop 2 tablespoons of nut butter.
3. Using a fork, scramble the eggs and put an omelet pan on medium heat.
4. Throw a little butter or ghee into the pan. (Or use a coconut oil, or olive oil spray.)
5. Sear the veggies and meat on medium heat
6. Drop to low/medium heat. Add eggs. Mix and/or flip into a fancy omelet.
7. Boil water for oatmeal. (Or warm up in microwave.) Add fruit (plus maybe some vanilla/cinnamon/cacao).
8. Finish cooking eggs, add salt/pepper/spices/herbs and 2 tablespoons of your topper of choice (eg. sun dried tomatoes for this meal)
9. Put it all together. Enjoy.