High Protein Breakfast for Muscle Gain and Fat Loss – a staple. I feel like I say that a lot on this blog… but it’s true! It’s exactly what I intended to do with Aephemeral: share the things that helped me become my fittest and healthiest self. And this High Protein Breakfast for Muscle Gain and Fat Loss is something I couldn’t leave out.
Seriously, this has been my go-to breakfast for years. Over time, I’ve learned to tweak it perfectly to suit both my goals and my taste. I have a few variations of this oatmeal recipe, but this banana chocolate oatmeal has been my favourite High Protein Breakfast for Muscle Gain and Fat Loss. I can’t wait to share it with you!
I just know you’ll love this High Protein Breakfast for Muscle Gain and Fat Loss! In this post, I’ll be sharing what to eat for your goals, the calorie and macronutrient breakdown of this recipe, and, of course, the recipe itself.
‘I struggle with eating breakfast in the morning’
If that sounds like you—well, same. I used to be like this, and honestly, I still am sometimes. The trick is to approach it intuitively. Some people prefer working out fasted, but I can’t even imagine doing that. I once tried intermittent fasting while studying and working full-time, and I felt so intensely hungry in the morning that, by the time I was “allowed” to eat, I gave in to all my cravings.
That said, I can see how something as filling as a High Protein Breakfast for Muscle Gain and Fat Loss might feel tricky to eat first thing in the morning.
What I’ve found works for me is making adjustments based on the situation. If I have an early morning where I’ll be out all day, I’ll force myself to eat something, even if it’s just half of what I’d usually make. It keeps me full for longer and prevents the 10 a.m. snack cravings.
Even better is when I have more time in the morning—or the option to prepare my breakfast later at work, school, or wherever I’m going. In that case, I’ll have oatmeal as my first meal of the day.
On days when I want to work out in the morning and can’t stomach oatmeal beforehand, I’ll tweak my routine: I eat the banana I’d normally use as a topping before my workout and save the rest of the recipe as a post-workout meal.
I want to emphasise that this is a very personal choice. Some say breakfast is the most important meal of the day, while others swear that skipping it helped them reach their health and fitness goals. My advice? Listen to your body. Find what works best for you.
What to eat for a High Protein Breakfast for Muscle Gain and Fat Loss
So, what makes for an ideal High Protein Breakfast for Muscle Gain and Fat Loss? Well, you wouldn’t guess it, but it includes high protein and low fat. Proteins are the building blocks of your muscles and are essential for them to grow and recover. Within the category of proteins, there are 2 main distinctions: animal protein (meat, fish, etc.)and plant-based protein (beans, plant-based products).
Here’s the rule of thumb: To increase muscle mass in combination with physical activity, it is recommended that someone who lifts weights regularly or trains for an event like running or cycling consumes 1.2–1.7 grams of protein per kilogram of body weight per day, or 0.5–0.8 grams per pound of body weight (source: ACSM, 2015).
With this knowledge, you can easily calculate your protein goal based on your body weight. Protein can be found in various foods, and while some people believe that “protein is protein,” I get it. However, I can speak from experience that carrying scoops of protein powder in my bag to mix into already high-protein quark at work is a memory that still gives me chills!
Again, I cannot emphasise enough how important it is to find something that works for you.
The calories and macronutritients of this High Protein Breakfast for Muscle Gain and Fat Loss
Jump to RecipeThis recipe packs a lot of nutritional value into just 364 calories. With 17 grams of protein, it’s a fantastic option for a High Protein Breakfast for Muscle Gain and Fat Loss. What’s even better is that it achieves this without relying on protein powder. Instead, it uses whole, natural ingredients to deliver a well-rounded macro balance, making it both satisfying and nutritious.
Despite not including protein powder, this recipe is high in protein relative to its calorie content. The 10 grams of healthy fats and 42.7 grams of carbs ensure it provides sustained energy, making it perfect to fuel your morning or a workout. Whether you’re looking to build muscle, lose fat, or simply maintain your fitness goals, these chocolate banana protein oats are a delicious and practical way to start your day.
Extra: Adding Protein Powder to your Oats
While reading this post, you might be thinking, “Why not add protein powder?” It would only make the recipe higher in protein and slightly increase the calories—perfect for a High Protein Breakfast for Muscle Gain and Fat Loss!
It might just be me, but to this day, I haven’t found a protein powder that doesn’t overpower the entire recipe. I’ve tried mild flavors like vanilla and even chocolate brownie protein powder, but they often make the recipe taste a bit chemical—exactly what I want to avoid in my breakfast.
Since this is my go-to High Protein Breakfast for Muscle Gain and Fat Loss, I prefer to leave protein powder out and instead enjoy a protein shake later in the day. In fact, I’ve mostly replaced traditional protein shakes with Clear Whey or BCAA aminos, which I find lighter and more enjoyable!
That said, in this recipe, I do use protein oats, which are available in the Netherlands. If these aren’t available in your country, adding a bit of protein powder can be a smart alternative. However, unless you’re a fan of traditional protein powder, I’ll always recommend getting protein from natural sources like eggs, quark, or tuna. For me, these options feel fresher and more satisfying in a High Protein Breakfast for Muscle Gain and Fat Loss.
If you do know a nice protein powder let me know please! info@aephemeral.com
And now unto the recipe for The Best High Protein Breakfast for Muscle Gain and Fat Loss!
The Best High Protein Breakfast for Muscle Gain and Fat Loss
Print PinEquipment
- Your Favourite Breakfast Bowl
- Kitchen Scale OPTIONAL
- Stove/Microwave
Ingredients
- 50 grams Protein Oats
- 10 grams Cocoa Powder
- 150 ML (Soy) Milk
- Half Banana
- Pinch salt
Instructions
- Grab a bowl and your kitchen scale if you’re measuring precisely.
- Place the bowl on the scale and pour 50 grams of protein oats into the bowl.If protein oats aren’t available in your country, use regular oats and add a scoop of protein powder.Tip: Avoid adding too much protein powder if you find the taste overpowering.
- Add 10 grams of pure cocoa powder to the oats.
- Pour 150 ml of milk of your choice into the mixture.
- Mix it all together and heat:Option 1: On the stove: Use low heat and keep stirring until the mixture thickens to your desired consistency.Option 2: In the microwave: Heat in 30-second intervals, stirring in between, until it reaches the perfect texture for you.
- Slice half a banana and place it on top.
- Optional: Drizzle with peanut butter and serve with a side of fruit, such as grapes, strawberries, or apple slices!
Including this breakfast in your meal prep!
For those who track their calories, I use MyFitnessPal to log this meal. It’s such an easy app to save a meal in—once you get the hang of it, just log it and save it for quick access next time!
I warm this recipe up either on the stove or in the microwave, and it’s done in less than 10 minutes. But if you want to save even more time and prep it for the week, here’s what I recommend: weigh out the oats and cocoa powder in advance, then mix them up and store them in individual bags.
In the morning, all you have to do is pour the mix into a bowl, add milk or water, pop it in the microwave, and top it with half a banana. Done and ready to eat in no time!
This post was all about the The Best High Protein Breakfast for Muscle Gain and Fat Loss!
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