Breakfast Ideas for People Who Train
10 plates that work as breakfast, with the protein, carbs and fat already worked out. Scale the carbohydrate first when a day needs more or less than the portions shown.
All dishes
Overnight Oats with Whey and Berries
Assembled the night before and eaten cold. Carries a real protein dose into a breakfast slot that otherwise tends to be all carbohydrate.
- Calories
- 588
- Protein
- 41.1 g
- Carbs
- 80.2 g
- Fat
- 12.6 g
Breakfast
Egg and Avocado Toast
A breakfast that holds together on its own. Add a second or third egg when the day needs more protein than one provides.
- Calories
- 414
- Protein
- 21.5 g
- Carbs
- 32.7 g
- Fat
- 22.6 g
Breakfast
Egg White Scramble with Oats
A high-protein breakfast with very little fat in it, which leaves room in the day for the fat you actually want to eat later.
- Calories
- 445
- Protein
- 36.2 g
- Carbs
- 48.4 g
- Fat
- 11.7 g
Breakfast
Cottage Cheese with Blueberries and Almonds
Slow protein and almost no preparation. It works as a late meal on a day that came up short, and it works as a snack on a day that did not.
- Calories
- 335
- Protein
- 25.7 g
- Carbs
- 28.4 g
- Fat
- 14.9 g
Evening Snack · Afternoon Snack · Breakfast
Protein Oats with Peanut Butter
A big, dense breakfast for a day you are trying to gain on. It is a lot of calories in a bowl you can finish, which is the hard part of eating more.
- Calories
- 719
- Protein
- 47.7 g
- Carbs
- 79.3 g
- Fat
- 24.9 g
Breakfast
Yogurt, Berry and Oat Bowl
Built in a bowl in about two minutes. The oats go in dry and soften while you eat, so nothing here needs a pan.
- Calories
- 461
- Protein
- 33.7 g
- Carbs
- 59.6 g
- Fat
- 11.3 g
Breakfast · Morning Snack
Cheddar and Egg Scramble on Toast
The breakfast most people already know how to cook. It is here because a plan you will actually follow beats a plan that reads better.
- Calories
- 509
- Protein
- 34.1 g
- Carbs
- 32.2 g
- Fat
- 26.8 g
Breakfast
Peanut Butter and Banana Toast
Carbohydrate and fat, very little protein, and no cooking. Best an hour or two before you train rather than as a meal on its own.
- Calories
- 463
- Protein
- 16.7 g
- Carbs
- 63.9 g
- Fat
- 18.2 g
Breakfast · Pre-Workout
Turkey and Sweet Potato Hash
One pan, and it reheats without turning into something else. Cook a double batch and the next two lunches are already done.
- Calories
- 584
- Protein
- 59.1 g
- Carbs
- 57.8 g
- Fat
- 14.4 g
Breakfast · Lunch
Egg White and Cottage Cheese Hash
The potatoes and the peppers do the cooking; the egg whites and the cottage cheese are what make it hold you until lunch. A breakfast that is mostly protein without being a shake.
- Calories
- 492
- Protein
- 45.7 g
- Carbs
- 55.9 g
- Fat
- 9.8 g
Breakfast · Lunch
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