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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 September 10, 2019

                      7 Morning Rituals to Empower Your Day And Change Your Life

                      7 Morning Rituals to Empower Your Day And Change Your Life

                      Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

                      Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

                      This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

                      One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

                      Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

                      Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

                      1. Gratitude

                      Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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                      The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

                      Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

                      So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

                      Gratitude-Quotes

                        2. Writing Down Your Most Important Tasks

                        This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

                        For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

                        What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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                        Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

                        3. Affirm Your Goals in Writing or Drawing

                        This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

                        Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

                        An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

                        Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

                        write down goals

                          4. Practice Qi Gong Exercises

                          According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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                          There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

                          5. Drink Hot Water with Lemon

                          Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

                          Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

                          6. Rise Earlier

                          The practical advantages of waking up early are obvious.

                          For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

                          So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

                          Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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                          7. Listen to Uplifting Music

                          Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

                          Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

                          It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

                          Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

                          More About Energetic Habits & Rituals

                          Featured photo credit: Carli Jeen via unsplash.com

                          Reference

                          [1] Live Science: What Is Qi Gong
                          [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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