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10 Protein-Rich Breakfast Recipes To Help You Build Lean Muscle Mass Without Eating Meat

10 Protein-Rich Breakfast Recipes To Help You Build Lean Muscle Mass Without Eating Meat

Protein is essential to building muscle mass, boosting energy levels, improving mood function, and the popular macronutrient even plays a part in optimal digestion. Breakfast is one of the best times to eat protein because it energizes and sustains you without leaving you hungry an hour later, and it also helps boost focus and productivity in the morning hours when many of us need it the most.

Protein-rich breakfasts also help fuel your metabolism without causing a negative impact on blood sugar levels if you choose a lean source of protein. So, if you’re a meatless eater or looking to eat a little less meat, skip the bacon and sausage, but don’t fret—there are plenty of incredibly tasty, protein-rich breakfast recipes you can make to help you build lean muscle mass.

Here are 10 healthy options plus a few more tips to maximize the rest of your day too!

1. Customizable Protein-Packed Breakfast Cups

Customizable-Protein-Packed-Oatmeal-Cups-2

    The Healthy Maven

    Not only do these breakfast cups feature protein powder and Greek yogurt, but they also contain oats which are a wonderful way to boost your intake of plant-based protein and fiber. Get the recipe for these protein-packed breakfast cups at The Healthy Maven here.

    2. Spinach Banana Protein Smoothie

    Spinach-Banana-Protein-Smoothie-2-of-2

      Garnish With Lemon

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      Maybe you’re just not into baking for your morning meal. That’s okay! Here’s a quick and easy-to-prepare portable breakfast that’s packed with protein and even some fruits and veggies too! This delightful smoothie recipe by Garnish With Lemon also features a tad bit of heart-healthy fats from almond butter which will help you stay satisfied longer.

      3. Banana Nut Quinoa Bars

      Banana-Nut-Quinoa-Bars-2

        The Wholesome Dish

        Here’s another baking recipe of you that enjoy meal prepping for easy breakfast dishes all week long. These scrumptious-looking Banana Nut Quinoa Bars by The Wholesome Dish are packed with a variety of protein sources including quinoa, oats, eggs, and peanut butter. They’re also low in natural sugars thanks to the use of the almighty banana which can helps boost your energy levels further.

        4. Spinach and Mushroom Egg White Frittata

        Spinach-and-Mushroom-Egg-White-Frittata-foodiecrush.com-003

          Foodie Crush

          Egg whites are a great source of fat-free vegetarian protein, and they’re also a wonderful canvas for any veggies you please! Scramble up some egg whites with veggies, or make this Spinach and Mushroom Frittata recipe created by Foodie Crush for a low-carb, but still filling, option.

          5. 50-Calorie Healthy Egg Muffin Cups

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          Healthy-Egg-Muffin-Cups-Final

            Show Me The Yummy

            Cutting calories definitely leads to weight loss, but instead of just eating a 100-calorie processed option for your breakfast that will leave you hungry and wreck your blood sugar, make these 50-Calorie Healthy Egg Muffin Cups and enjoy two or three for your morning meal. You’ll get more protein thanks to the eggs as well as some heart-healthy fiber and savory flavors from the veggies included in this recipe.

            6. High-Protein Vanilla Chia Pudding

            vanilla-protein-quinoa-chia-pudding-5

              Simply Quinoa

              This vegan breakfast has no sugar, dairy, eggs, or gluten but it does pack tons of plant-based protein as well as heart-healthy fats which are also needed in small quantities throughout the day for building lean muscle mass. Try out this lovely chia pudding recipe created by Simply Quinoa which you can make the night before so it’s ready to go the next morning.

              7. The Ultimate Fall Omelet

              The-Ultimate-Fall-Omlelet

                Kim’s Cravings

                It doesn’t have to be fall for you to take advantage of this high-protein breakfast recipe! The Ultimate Fall Omelet by Kim’s Cravings features protein-rich egg whites along with black beans which are also a good source of protein plus fiber too. This is a winning combination for a filling breakfast and great for your blood sugar levels first thing in the day. Pair this omelet with some salsa, and you’re good to go!

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                8. Overnight Cake Batter Oatmeal

                  Dashing Dish

                  Protein-packed oatmeal is a great way to stay full all morning and ensure you get your fiber first thing in the day too. But who says oatmeal has to be boring? Whip up this lean muscle-building Overnight Cake Batter Protein Oatmeal by the Dashing Dish which may taste like dessert but contains no sugar!

                  9. Pumpkin Pie Smoothie Bowl

                  IMG_3650a

                    Hummusapien

                    Pumpkin and bananas offer sustaining fiber while the addition of protein powder makes this recipe a total win-win for your morning meal. It’s full of fall flavors but is light and refreshing enough to be enjoyed any time of the year. This plant-based recipe by Hummusapien also features a touch of almond butter for satiating healthy fats!

                    10. Chocolate Protein Acai Smoothie Bowl

                    Chocolate-Protein-Acai-Smoothie-Bowl

                      The Soulful Spoon

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                      Acai is a heart-healthy berry that contains no sugar, but it does include a wonderful blueberry/chocolate flavor, as much protein as an egg, and heart-healthy omega-3 fatty acids. Boost your protein intake with this lean smoothie bowl recipe, and you’ll not only feel energized and satisfied but also have a great mood the rest of the day thanks to all the nutrients in this bowl!

                      More Tips for Building Lean Muscle Mass:

                      1. Eat every 4-5 hours at the most and don’t go without a meal as much as possible. Here are some quick and healthy lunch ideas if you’re unsure about what to eat and busy during the lunchtime hours.
                      2. Base your lunch and dinner off of a lean protein source containing at least 25-30 grams of protein per serving. Great sources include:
                      • plain non-fat yogurt and low-fat yogurt made without sugar
                      • cage-free eggs or egg whites
                      • legumes like lentils and chickpeas (or beans)
                      • natural peanut butter or almond butter
                      • wild-caught fish
                      • plant-based protein powders
                      • hemp seeds and chia seeds
                      • grass-fed whey protein isolate powders
                      • oatmeal
                      • spinach
                      • quinoa
                      • amaranth

                      Remember to avoid lunch meats and fried meats at all costs. Here are some high-protein meals for under 400 calories each

                      3. Fill your plate up with greens and veggies at each meal. Complement the rest of your dish with a small side of fruit or some complex carbs like wild rice, oats, sweet potato, or quinoa.

                      4. For dessert, reach for 90% or higher cacao content dark chocolate and a piece of fruit instead of candy or cakes.

                      5. Add in 2 tablespoons of ground flax and/or chia seeds to your diet daily to boost your fiber intake as well as plant-based omega-3 fatty acids.

                      You should also take a multivitamin to ensure you’re meeting your nutritional needs, and some people may benefit from the use of a Vitamin D3 supplement and additional sports supplements if you work out each day. However, always consult someone you trust before adding in lots of supplements into your routine since you may not need more than a couple. You can adequately build lean muscle mass by eating a healthy diet, getting enough rest, and reducing your intake of sugar, fried foods, processed foods, and fatty sources of meat.

                      Finally, let’s not forget about exercise! Check out these 5 Fitness and Nutrition Hacks to Build Muscle Fast for some simple fitness tips to boost muscle growth even more.

                      Featured photo credit: Meal Makeover Moms/Flickr via flic.kr

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                      Last Updated on May 25, 2019

                      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                      Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                      It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                      This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                      Breakfast

                      1. Spiced Coconut Squash Breakfast Porridge

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                        This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                        2. Egg and Avocado Spaghetti Squash Boats

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                          If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                          3. Spaghetti Squash Frittata for One

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                            This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                            4. Ingredient Spaghetti Squash Brunch

                            4

                              It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                              5. Spaghetti Squash Hash Browns

                              5

                                A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                Lunch

                                6. Spaghetti Squash Chow Mein

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                                  Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                  7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                                  7

                                    This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                     8. Spaghetti Squash with Mushrooms Parmesan

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                                    8

                                      Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                       9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                                        A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                         10. Thai Peanut Spaghetti Squash

                                        10

                                          Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                          Dinner

                                          11. Spaghetti Squash Comfort Bowl

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                                            This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                            12. Spaghetti Squash Crust Pizza

                                            12

                                              As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                              13. Spaghetti Squash Fried Rice

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                                                Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                 14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                                  If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                  15. Chicken Enchilada Stuffed Spaghetti Squash

                                                  15

                                                    This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                    Dessert

                                                    16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                                    16

                                                      If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                      17. Spaghetti Squash Coconut Custard Pie

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                                                      17

                                                        With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                         18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                                          This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                           19. Spaghetti Squash Kheer

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                                                            Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                             20. Cinnamon Spice Spaghetti Squash Cake

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                                                              By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                              Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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