7 Bulking Breakfast Ideas in 2023

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Are you a Bodybuilder, a gym enthusiast or have you ever asked yourself “What are some of the best bulking breakfast ideas”? Look no further as the best bulking breakfast ideas are right here!

It is public opinion that eating a breakfast rich in protein, calories, and complex carbohydrates is essential when you’re trying to bulk up as this will provide your body with the nutrients it needs to build muscle. But is that all there is to it? Let’s find out!

In This Article

  • Importance of Breakfast for Bulking.
  • Key Tips for Success in Mastering Your Bulking Breakfast.
  • 7 nutrient-dense breakfast for bulking.
  • Frequently asked questions (FAQs).

Importance of Breakfast for Bulking

Importance of Breakfast for Bulking

Anyone trying to gain weight should eat breakfast every day. When you neglect breakfast, your body enters “starvation mode,” which can hinder muscle growth.

Eating a nutritious breakfast can help you feel full and satisfied until lunchtime while also providing your body with the nutrients it requires to start the day off right.


A breakfast that will help you gain weight should have an appropriate ratio of carbohydrates, protein, and healthy fats. Carbohydrates give your body energy while Protein plays a crucial role in the development and repair of muscle tissue, then healthy fats give your body the nutrients it needs while also making you feel satisfied and full. [6]

Key Tips for Success in Mastering Your Bulking Breakfast

Key Tips for Success in Mastering Your Bulking Breakfast

Implementing these crucial suggestions will maximize your success when choosing breakfast for bulking. Firstly, pay attention to high-quality sources of protein, such as eggs, Greek yogurt, or lean meats

Secondly, incorporate complex carbohydrates like whole grains, oats, and sweet potatoes and healthy fats as well – these give you long-lasting energy throughout the day.

To bulk successfully, consume an excess of 300–500 calories per day to fuel muscle growth. Then make sure you eat a substantial meal within an hour of waking up to jump-start your metabolism and ensure an ideal nutrient timing. [6

Finally, to maintain consistency and avoid relying on unhealthy convenience foods, plan and prepare your meals in advance. 

Keep in mind that for effective bulking and muscle development, a steady surplus of calories and conscious meal planning are essential.

7 Nutrient-dense Breakfasts for Bulking

1. Oatmeal with Berries and Nuts

oatmeal for bulking

Oatmeal is high in complex carbohydrates and fiber which are slow-burning energy sources, so they will keep you feeling full and satisfied throughout the day.

Berries and nuts are high in protein and good fats. We need protein for muscle growth and repair; while healthy fats also help make you feel full and satisfied which is an important factor to consider in a good breakfast for bulking. [7]

The following ingredients are needed to prepare Oatmeal with Berries and Nuts for Bulking:

  • Half a cup of rolled Oats [152 calories]
  • 1 cup of water or Milk [100 calories]
  • Half a cup of Berries [43 calories]
  • 1/4 cup of Nuts [160 calories]
  • 1 tablespoon of Honey or Maple syrup (optional) [20 calories]

Total Calories: 400-500 Calories

How to Prepare:

  • Combine the Berries, water or milk, and Oats in a small saucepan. 
  • Lower the heat and bring to a boil, simmer the oats for 5-7 minutes, or until they are cooked thoroughly.
  • Add the Honey or Maple syrup (optional) and Nuts.
  • Serve and eat right away.

This meal contains plenty of protein, complex carbohydrates, and good fats, all of which are crucial for bulking. [7]

Also, don’t forget to go through out list of best high calorie nuts for weight gain.

2. Oatmeal Peanut Porridge

Oatmeal Peanut Porridge

There is nothing like too many oats when choosing a good breakfast for bulking. [6]

Oatmeal peanut porridge is a good breakfast idea for bulking. First off, it is calorie-dense, helping to satisfy rising calorie demands without consuming an excessive amount of food.

It also provides you with long-lasting energy and helps you replenish glycogen during strenuous exercise.

Peanuts, on the other hand, are a great source of plant-based protein necessary for muscle growth and repair. Additionally, this dish’s adaptability enables customization to suit different dietary requirements and personal preferences.

The following ingredients are needed to prepare Oatmeal Peanut Porridge for Bulking:

  • 1 cup of full-fat Milk [122 calories]
  • 1/2 cup of instant Oats [150 calories]
  • 1 tablespoon Peanut butter [94 calories]
  • 1 tablespoon Honey [64 calories]
  • A handful of Raisins soaked 30g
  • 1 Banana, sliced [72 calories]

Total calories: 502 calories

How to Prepare:

  • Bring the milk to a boil then add instant oats.
  • Simmer and cook the oats until they are tender and you notice the milk has thickened.
  • Take the food off the heat and place it in a bowl.
  • Include peanut butter and honey. Stir thoroughly.
  • Add banana slices and raisins on top.
  • Serve and enjoy!

rDid you know: your efforts to gain muscle can be aided by adding dark chocolate to your oatmeal peanut porridge?
Flavonoids found in dark chocolate help with exercise efficiency and muscle recovery. Put a bit of dark chocolate into your porridge for an additional, unexpected benefit that will help you gain muscle.

3. Early Risers Breakfast Burrito

burrito for bulking up

Ever heard the saying “Early Risers Breakfast Burrito – the secret to a good bulking breakfast is the only bulking breakfast that gives you justification to say “I’m bulking, not burrito-ing!”

The Early Risers Breakfast Burrito is a fantastic option for bulking breakfast due to its high-calorie count and inclusion of ingredients like eggs, cheese, and meats that are high in protein. This bulking breakfast has a balanced macronutrient profile that offers long-lasting energy and muscle recovery. [8]

The burrito’s variety of nutrients, which includes vitamins and minerals, promotes general health while you’re bulking up. 

The following ingredients are needed to prepare Early Risers Breakfast:

  • Eggs
  • Beans
  • Meat (optional)
  • 1 whole wheat tortilla
  • ½ c mushrooms–sliced
  • ¼ c bell pepper–chopped
  • ¼ c yellow onion–chopped
  • 1 tablespoon of sour cream
  • Hot sauce
  • 1 tablespoon of salsa
  • ¼ c cheddar cheese–sliced
  • Salt, and pepper to taste

Total calories: Given the ingredients you use; an early riser breakfast burrito may contain 500–700 calories. This makes it an excellent meal for those looking for a good breakfast for bulking.  

How to Prepare:

  • Prepare the eggs according to your preference. i.e. you could go for Scrambled eggs.
  • Sauté (fry quickly in a little hot oil/fat) the peppers, onions, and mushrooms.
  • Heat the tortilla over a burner/ pan/ microwave for about 20 seconds on each side.
  • Place the ingredients into the tortilla.
  • Roll up the burrito.
  • Serve and enjoy!

4. Homemade Granola Breakfast

Homemade Granola Breakfast

Homemade granola is a great option when exploring bulking breakfast ideas. Because of its high-calorie content, complex carbohydrates, good fats, added protein, and nutrient-dense ingredients, that can be gotten without requiring an excessive amount of food, it offers a significant amount of energy. 

Whole grains, nuts, seeds, and dried fruit provide sustaining energy and important nutrients that support muscle growth and repair. [6]

The following ingredients are needed to prepare Homemade Granola for Bulking:

  • 4 cups of rolled oats
  • ½ cup of Pepita
  • 1 cup of nuts (such as almonds, walnuts, or pecans)
  • 1 teaspoon of cinnamon
  • ¼ cup of oil
  • ⅓ cup of honey (optional)
  • ½ cup of Medjool dates and raisins, chopped
  • ½ teaspoon of vanilla extract
  • Protein powder (optional)
  • A pinch of salt

Total calorie: This depends on ingredients and measurements used.

How to Prepare:

  • Preheat oven to 350 degrees (175 degrees C)
  • In a large bowl Mix all ingredients (nuts, oats, dried fruits, oil, vanilla extract, etc.) and spread on a baking tray.
  • Bake for 20 minutes or until the mix is golden brown.
  • Let it cool and enjoy.
  • If stored correctly, you can preserve it for up to 2 weeks

Additional Tip:

If you are looking to make breakfast for bulking, it’s great to add more calories to the granola mix by using coconut or avocado oil, both of which are high-calorie oils.

5. Sweet Potato and Egg Hash with Kodiak Power Cakes

Sweet Potato and Egg Hash with Kodiak Power Cakes

The Sweet Potato and Egg Hash with Kodiak Power Cakes is a good bulking breakfast idea. It combines calorie-dense ingredients such as sweet potatoes and Kodiak Power Cakes to give the energy surplus required for muscle growth. Not to mention the complex carbohydrates provided by sweet potatoes and the high-quality protein incorporated through the eggs. [2]

The following ingredients are needed to prepare Sweet Potato and Egg Hash with Kodiak Power Cakes for Bulking:

  • 3/4 eggs (cooked according to your preference)
  • 1/2 cup onion–chopped
  • 1 red bell pepper–chopped
  • ¼ cup green onion – chopped
  • 1 sweet potato–peeled and diced
  • 1/4 cup chopped fresh cilantro
  • Salt, pepper, and garlic powder.

Total Calories: 400-500

How to Prepare:

  • In a large pan/skillet, Heat the oil over low heat.
  • Add the onion and bell pepper and cook until softened (typically 3- 5 minutes)
  • Add sweet potatoes and cook for 10 or until it’s soft.
  • Add eggs, and Kodiak power cakes to the pan and cook as desired.
  • Put the mix and stir into the cilantro, check for seasoning.
  • Season with salt and pepper, and allow to simmer for a minute.
  • Serve and enjoy!

6. Cottage Cheese Pancake with Raspberry Jelly

Cottage Cheese Pancake with Raspberry Jelly

The Cottage Cheese Pancake with Raspberry Jelly is an excellent choice for a bulking breakfast due to several reasons; 

The high protein content in cottage cheese promotes muscle growth and repair during the bulking phase. The carbohydrates in pancakes provide energy for intense workouts, and the healthy fats contribute to the calorie surplus required for weight gain. 

Including this dish as part of your well-balanced diet would aid in getting maximum bulking results. [6]

The following ingredients are needed to prepare Cottage Cheese Pancake with Raspberry Jelly for Bulking:

  • 1 cup cottage cheese
  • Eggs (according to your preference)
  • 1 teaspoon vanilla extract
  • 1 cup whole-wheat flour
  • 1/4 teaspoon baking powder
  • ½ teaspoon Coconut oil/butter
  • ½ cup whole milk (optional)
  • 1 tablespoon honey (optional)
  • 1 tablespoon Raspberry jelly (according to taste)

Total Calories–464

How to Prepare:

  • In a bowl, mix the cottage cheese, eggs, vanilla extract, flour, honey, salt, and baking powder.
  • Heat a skillet over low heat.
  • Add coconut oil/ butter.
  • Pour batter onto the heated skillet for pancakes.
  • Flip after 2 minutes.
  • Cook for an additional 2 minutes or until golden brown.
  • Serve hot with raspberry, honey (according to preference) 

Additional Tips:

  • When bulking, you can add more calories to your pancakes by using higher calorie protein powder of your liking, you can also add peanut butter and more fruits to your pancakes.
  • It’s best to weigh your ingredients and calculate the calories yourself as the calorie count in cottage cheese pancakes varies depending on the ingredients used.

7. Chicken Omelet

chicken for bulking

The Chicken Omelets is a good option for a bulking breakfast as it provides an excellent nutrient profile that combines eggs’ healthy fats and protein for long-lasting energy.

The chicken offers important vitamins and minerals because of its high nutrient content supports general health and performance while bulking. Protein and healthy fats work together to promote fullness, ensuring that there are enough calories consumed during bulking. [1]

We need the following ingredients to make a Chicken Omelet for Bulking:

  • 2/4 eggs
  • 1 tablespoon olive oil
  • 3 oz chopped and cooked chicken breast
  • ¼ cup shredded cheese (optional)
  • 1 cup chopped veggies such as spinach, mushrooms, onions
  • Salt and pepper to taste

Total calories: 520 calories 

How to Prepare:

  • Heat the oil in a pan/ skillet on medium heat
  • Crack eggs and season with salt and pepper in a bowl
  • Pour eggs into the pan and cook both sides for 2 minutes or until it’s done
  • Add the pre-cooked chicken, shredded cheese (optional), and chopped veggies to half of the omelet. Cook for about 30 minutes.
  • Fold the other half of the omelet over the top of the filling. Cook for another minute or until you’re satisfied.
  • Serve and enjoy!

Additional Tips:

  • If you’re trying to get the most out of this bulking breakfast, use a high-calorie protein powder, like Whey Protein Isolate in your omelet to boost the calories.
  • Instead of using egg whites, use whole eggs as it offers more protein and fat, both of which are necessary for muscle growth.
  • Include a healthy fat source in your omelet, such as avocado or nuts. Healthy fats can aid in nutrient absorption and help you feel satisfied and full.
  • Include various vegetables in your omelet. Besides adding nutrients to your omelet, vegetables can make you feel satisfied and full.

Frequently Asked Questions (FAQs)

Q: How many eggs for breakfast when bulking?

A: The total amount of eggs you should eat for breakfast when bulking will differ based on your unique goals and needs, so there is no universally applicable answer to this question. However, it’s wise to set a goal of 2-4 eggs per day as a general guideline. This will give you an adequate supply of protein and good fats, both of which are necessary for building muscle. [8]

Q: Is a protein-rich breakfast necessary when bulking?

A: I highly advised that you include protein in your bulking breakfast since it helps with muscle growth and repair.[1]

Q: What macronutrient ratios should I stick to for a bulking breakfast? 

A: Depending on a person’s preferences and goals, the precise macronutrient proportions for a bulking breakfast may change. To provide long-lasting energy, however, and to support muscle growth, a typical ratio of macronutrients for bulking should be 3-5 g/kg of body weight for carbohydrates, 1.6-2.2g/kg for protein, and 20-30% of total daily caloric intake for fats.  [9]

Q: What breakfast options for bulking are vegetarian or vegan?

A: Definitely! The following are some vegetarian or vegan breakfast options that are high in protein: 

Tofu scramble, protein-rich smoothies made with plant-based protein powder, whole-wheat toast spread with nut butter, chia seed pudding, or a dish made of a mix of beans, grains, and vegetables. [10]

Q: Are there any quick and simple bulking breakfast suggestions for busy people?

A: Yes, there are several quick and simple breakfast options for gaining weight, including overnight Oatmeal, protein shakes, Greek yogurt with fruit and nuts, whole grain cereal with milk, and a protein-rich side (such as hard-boiled eggs).



In conclusion, a good bulking breakfast should place focus on sources of high-quality protein, high-calorie carbs, and healthy fats. And this article has provided the top 7 nutrient-dense bulking breakfast ideas needed for muscle growth, long-lasting energy, and a caloric surplus.

Always keep in mind that Bulking Breakfast options should be altered to accommodate dietary needs and personal preferences and a successful bulking strategy includes regular exercise, consistency, and balance throughout the day. 

Consulting a nutritionist can also help personalize the right bulking breakfast option for you.

Enjoy your breakfast! Start bulking.


  1. https://fitbod.me/blog/bulking-breakfast-ideas/
  2. https://www.themanual.com/food-and-drink/benefits-of-sweet-potatoes/
  3. https://fitnessvolt.com/bulking-breakfast-ideas/
  4. https://www.kaged.com/blogs/recipes/5-lean-bulking-breakfast-recipes
  5. https://www.muscleandfitness.com/nutrition/healthy-eating/7-power-breakfasts-power-your-workout/
  6. https://www.stylecraze.com/articles/yummy-breakfast-recipes-to-try-out-for-weight-gain/
  7. https://www.forksoverknives.com/recipes/vegan-breakfast/fruit-and-nut-healthy-oatmeal/
  8. https://www.eggs.ca/nutrition/view/10/eggs-an-ideal-food-to-fuel-fitness
  9. https://www.quora.com/What-is-the-best-macro-nutrient-ratio-for-bulking
  10. https://www.findhealthtips.com/vegetarian-breakfast-ideas-bodybuilders/

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2 thoughts on “7 Bulking Breakfast Ideas in 2023”

    • Hey there,
      A 300-500 calorie surplus per day is enough to help your body stay in a surplus and help you build lean muscle. A large calorie surplus may help you gain weight in the short run but will be mostly in the form of fat, which is not recommended.


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