9 Healthy Breakfast Ideas To Keep You Lean & Gain Muscle Mass

We all want to have our cake and eat it too. In a perfect world, we could eat soft; gooey, delectable cinnamon rolls drizzled with creamy sugar frosting, every morning, and meanwhile, retain a perfectly built six-pack of abs. That would truly be, “living the dream.” Fortunately for you, despite overindulging in delicious breakfast foods and the risk of gaining uncontrollable rolls of your own, there are tons of healthy breakfast ideas and lean breakfasts that you can eat and still stay on track to the body goals you want to achieve. We’ll share a couple of our favorite healthy protein breakfast ideas to satisfy your cravings and help you build the body you want.

When you’re trying to stay lean and gain muscle mass, there are a couple of important things to remember before you prepare a delicious lean breakfast.

1. DON'T OVEREAT Listen to your body and eat until you’re full. Don’t eat until you hate yourself and can’t move. That’s a quick and sure way to gain extra body fat that you don’t want and don’t need.

2. EAT PROTEIN & FUNCTIONAL CARBS Make sure you get a large amount of protein and functional carbs with your meal. Your goal should be around 25-30 grams of protein for breakfast.

1. Protein Pancakes With Vanilla Protein Frosting

No, I’m not kidding. Despite popular belief, you can now enjoy pancakes that taste great and that are actually good for you, absolutely guilt-free. Here’s what you’re going to need.


  1. Whey Vanilla Isolate
  2. Organic unbleached white flour
  3. Salt
  4. Eggs
  5. Vanilla Extract
  6. Baking Powder
  7. L-Glutamine, Kre-Alkalyn (Optional)

For the complete recipe and how to make these mouthwatering silver dollar dreams, here it is.

Remember, you can also substitute or add ingredients to make these pancakes exactly how you want them such as (chocolate chips, banana, pumpkin, cinnamon, apples, etc)    

2. Berry Vanilla Greek Yogurt Cobbler

Greek Yogurt is one of the best foods you can eat to help you lose weight and gain lean muscle mass. Not to mention, you get a breakfast that tastes like grandmas berry pie, that’s also packed full of probiotics to help your digestive system, and immune health and cut body fat. It doesn’t get much better than that.


  1. Trader Joes Plain Greek Yogurt/Ellenos Yogurt
  2. Whey Vanilla Isolate
  3. BlackBerries, Raspberries, Blueberries
  4. Cinnamon
  5. Vanilla, Almond Granola
  6. Chia Seeds
  7. Dried Blueberries
  8. L-Glutamine, Kre-Alkalyn (Optional)

3. Eggs, Bacon, & Avocado

Simple, yet delicious, this staple basic breakfast is packed full of protein and healthy Omega 3 fats, to keep you lean and full of the nutrients you need to pack on muscle.


  1. Organic Eggs
  2. Three Strips of Bacon
  3. Half an avocado
  4. Spinach

4. Blueberry Protein Oatmeal

If you’re thinking about the bodybuilding breakfast of eggs white and oatmeal, think again. Add a scoop of Vanilla or Chocolate Whey Isolate and your oatmeal will taste like a delicious bowl of oatmeal cookie dough. If you want to optimize your gains, add some unflavored Glutamine to optimize recovery and Kre-Alklayn for increased endurance before you hit the gym.


  1. Whey Protein Isolate (Chocolate, Vanilla, Honey Cinnamon Peanut Butter)
  2. Hydrolyzed Collagen Peptides
  3. Old Fashioned Quaker Oats
  4. Almonds
  5. Fresh Blueberries
  6. Chia Seeds
  7. L-Glutamine, Kre-Alkalyn (Optional)

5. Protein Peanut Butter Smoothie

Protein shakes are great for a lean breakfast, but unfortunately, a little bit of protein powder and water in the morning will only keep satisfied and full for so long. Add a few ingredients to turn your shake, into a power-packed smoothie. 


  1. Whey Isolate (Chocolate or Vanilla)
  2. Hydrolyzed Collagen
  3. Almond Milk
  4. Banana (Frozen preferably)
  5. Carob Chips
  6. Peanut Butter (or PB2)
  7. 4 Ice Cubes
  8. L-Glutamine, Kre-Alkalyn (Optional)

6. Steak & Egg Tacos

This is a lean protein breakfast that starts with the cut of tender meat in the morning, drizzled with the sweetness of pineapple salsa, and wrapped in a toasty whole wheat tortilla that will make anyone’s mouth water. Throw some eggs for some more added protein, or substitute the steak for chicken, or turkey. Whatever you prefer, you really can’t go wrong with this one.


  1. 4oz. sirloin steak
  2. Eggs
  3. Pineapple Salsa
  4. Avocado
  5. Black Beans
  6. Corn
  7. Roasted Salsa
  8. Whole Wheat Tortilla 

7. Clean Carbs

Best breakfast ideas for weight loss

Swolverine's Clean Carbs take the cake when it comes to a lean, healthy, delicious, and convenient breakfast. You need complex carbohydrates to build more muscle mass, optimize body composition, and burn more body fat. One scoop of Swolverine's Clean Carbs is made with 100% complex carb superfoods, sweet potatoes, yams, oats, and blueberries. Add a quick scoop to your shaker in the morning with water, or milk alternative of choice. 


  1. 1 scoop Swolverine Clean Carbs
  2. 4oz of water
  3. 2oz of Milk, Nut Milk, Oat Milk

8. Smoked Salmon & Protein Bagel

A bagel? I know, it sounds crazy, but hear me out. Pay attention to the nutrition facts on the back of a sourdough bagel and you’ll be in shock. Besides a large number of carbs, you’ll also see a sizeable portion of protein. My personal favorite is from Sacramento Baking Company, which boasts a hefty 20 grams of protein per bagel. Stack that with some fresh-cut salmon and Greek yogurt protein cream cheese, and we’re talking 40 grams of protein and a solid breakfast of gains.


  1. Garlic Cheese Protein Bagel
  2. 4oz Salmon Lox
  3. Greek Yogurt Cream Cheese
  4. Slice of tomato
  5. Onion
  6. Capers

9. Sweet Potato & Blueberry Cobbler Overnight Oats

lean breakfast - swolverine

Overnight oats are a great lean breakfast to gain lean muscle. Packed with protein and healthy functional carbohydrates, overnight oats are an easy and convenient way to start your morning with a delicious and filling treat. Just mix all the ingredients the night before and stick them in the fridge. 


  1. 1/3 Cup Water
  2. 1/4 Cup Plain Greek Yogurt
  3. 1/4 cup Old Fashioned Oats
  4. 1/4 Cup Dried Blueberries
  5. 1/2 Cup Whey Isolate (Vanilla)
  6. 1/4 Cup Clean Carbs (Sweet Potatoe Pie)
  7. 1/4 Cup Flax & Chia Mix

Looking For A Delicious Protein Powder For Your Lean Breakfast?

Our rich and creamy Whey Protein Isolate is packed with 26 grams of ultra-pure cold-pressed, micro-filtered Whey Protein Isolate per serving. Sourced from the happiest grass-fed cows in America free of rBGH (recombinant bovine growth hormone), our Whey Protein Isolate is loaded with the building blocks you need, to build your athletic performance and strength.* We'll turn your post-workout shake into the most exciting part of your workout.

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle


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