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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 January 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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