12 Best Breakfast for Muscle Gain and Weight Loss

12 Best Breakfast for Muscle Gain and Weight Loss

Are you looking forward to gaining a muscular body without putting on much weight? Is your usual diet just letting you put more pounds? So here we are to help you with 12 best breakfast for muscle gain with weight loss.

Breakfast is the most important meal of the day. The body needs to come out of the carbolic state to muscle growing state for which it needs proper fuel.

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So for a sumptuous, low fat breakfast, I have 12 amazing recipes for you:

Oatmeal with walnuts

  • Oatmeal with Walnuts

Oatmeal is rich in fiber called beta glucan and antioxidants. They keep the cholesterol level in check and are very low calories food. Oatmeal can be taken with a low fat milk or almond milk. Add walnuts, shredded almonds and berries to it. Also, add 1tablespoon of protein powder to it.

The breakfast will be filling and you will not feel a craving for more food. The high protein quantity with low calorie in this meal will help to grow the muscles with gaining weight.

spinach scrambled eggs

  • Spinach Egg Scramble

Use egg whites to make this scramble. Egg whites are protein rich. One can combine whites of 3 eggs, cottage cheese, and spinach. Some other vegetables of your choice can be added too. Use oil for sautéing. This breakfast meal will provide you protein with high quality, lots of iron and micronutrients. Thus a perfect breakfast for muscle gain with weight loss.

Tofu and Tempeh sandwich

  • Tofu and Tempeh Sandwich

Grill or sauté the tofu and tempeh using olive oil or desi ghee. Add tomatoes and capsicum. Once the filling is ready to use it to make a sandwich with multigrain bread. It is a good vegetarian protein source and is quite delicious. This sandwich will keep you full for long hours and doesn’t add extra calories. Try this tasty and healthy breakfast for muscle gain with weight loss.

Protein Smoothie

  • Protein Smoothie

Smoothies are quite a favorite among the bodybuilders. They are a perfect package of taste and nutrients. This smoothie is a perfect breakfast for muscle gain and weight loss. The almond milk used is low in calorie but high in micronutrients.


  • 1 cup almond milk plus water to desired consistency
  • 1/2 cup frozen blueberries
  • 1/4 frozen banana
  • 1/2 tbsp almond butter
  • 1 tbsp sliced almonds, toasted
  • 1 scoop vanilla protein powder.
  • Avocado Quinoa Harvest Bowl

Avocado is rich in fiber, omega 3 fatty acid, and potassium. It lowers cholesterol andtriglyceridee levels. Qunioa has high quality protein and calcium into it. This harvest bowl is a great breakfast for muscle gain with weight loss.


  • 1 Cup of Arugula
  • ½ Cup of Cooked Quinoa
  • 1 Cup of Sautéed Brussels Sprouts
  • 1 Tbsp of Pepitas
  • ½ an Avocado, Sliced
  • 1 tsp of Olive Oil (to cook brussels sprouts)
  • Salt and Pepper to taste
  • 1 Tbsp of Tahini

Sprout Salad with Ginger Lemon Honey

  • Sprout Salad with Ginger Lemon Honey

Sprouts are packed with protein antioxidants. They not only help in muscle growth but also aids the digestive system. A bowl of sprout salad can be made using sprouts, onions, cucumber, lemon. Compliment it with a ginger lemon honey drink. This drink enhances immunity and well being. Ginger has anti-inflammatory properties which help in the recovery of muscle tears during a workout.

Chilla with Yogurt

  • Chilla with Yogurt

Chilla is an Indian pancake made up of chickpea flour and vegetables. Chickpea floor is rich in fiber and has low calories thus aids in management. It is a perfect breakfast for muscle gain with weight loss. Yogurt provides the much required calcium and protein.

Greek Yoghurt with Fruits

  • Greek Yoghurt with Fruits

Greek yogurt will provide calcium and protein. The fruit with it enhances its nutrition value.

Also, add some walnuts and raisins to enhance its nutrient value.

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Chicken Breast Sandwich

  • Chicken Breast Sandwich

Chicken breast is incredible for muscle gain. Make chicken breast sandwiches with multigrain bread using low-fat cheese.

Apple Cinnamon Smoothie

  • Apple Cinnamon Smoothie

Apple cinnamon smoothie is a low-fat smoothie that will keep you energized for your day and is low on fats.


  1. 5 raw almonds
  2. 1 red apple
  3. 1 banana
  4. 3/4 cup nonfat Greek yogurt
  5. 1/2 cup nonfat milk
  6. 1/4 teaspoon cinnamon
  7. 1 tbsp whey protein powder
  8. Egg with smoked salmon

scrambled egg with smoked salmon

Image courtesy:- www. foodnetwork.com

This recipe is one of the best breakfast for muscle gain and weight loss. Salmon used in here is high in omega 3 fatty acids and enhances overall health. Egg protein with salmon will help to gain and repair muscles. It will also promote joint health.

  • Moongdal Khichdi with Desi Ghee

Moong Dal Khichdi with Desi Ghee

Image courtesy:- www.bigbasket.com

Khichdi is a wholesome food which is rich in proteins and fiber. It is easily digestible and enhances immunity. .Desi ghee contains good fat, it aids to the weight loss. This is a perfect Indian breakfast for muscle gain and weight loss.

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