High Protein Breakfasts to Boost Muscle Growth

Looking to build strength as you train? The old saying goes ‘you are what you eat’. Ensuring that you fuel your body well and consume enough protein is part of the picture. However, you should also pay close attention to when you eat certain meals. Believe it or not, this simple thing can have a huge impact on your muscle gain. Here’s everything that you need to know plus a quick rundown of the best protein-rich breakfasts.



To fully understand the impact that the time you eat has on your body, you first need to know about ‘circadian rhythms’. Put simply, that’s your body’s internal biological body clock. This system can control everything from your metabolism and muscle growth. For that reason, researchers were interested in the impact that eating a hearty, protein-rich breakfast each morning could have on a person’s strength.

The team at Waseda University conducted an animal-based study to find out the answer. The researchers fed two sets of mice two meals per day—either high in protein or low in protein. The study found that mice consuming high-protein breakfasts had 17% more muscle growth than the control group. This finding suggests that consuming a wealth of protein in the morning could help you bulk up and build your strength.

“Protein-rich diet at an early phase of the daily active period, that is at breakfast, is important to maintain skeletal muscle health and enhance muscle volume and grip strength,” said Professor Shibata, who led the research team. The takeaway is simple: starting the day with a protein boost could be great for your health.



Ready to get started? If you’re looking for some cooking inspiration, you’ve come to the right place. There are plenty of super simple high protein breakfast options you can make in a matter of minutes. Whether you’re on the go or have time to spare, why not give them a whirl for yourself? Here are some of our favourites.

Scrambled Eggs with Spinach

Craving a fry up? Here’s a healthier option. Why not whip up some scrambled eggs with a little spinach in them? You can even add some cherry tomatoes and peppers to give it a full flavour. While you may be tempted to pop this treat atop some toast, resist the urge and keep things plain and simple.

Porridge and Berries

Starting the day with a hearty bowl of porridge is a smart move when the winter comes around. Avoid using any sweetener or sugar and go for berries instead. If you want to slip in an extra hit of protein, why not add in a scoop of KIN OMG! No Whey Blueberry Flavour? You get a great taste and some extra power to boot.

Baked Eggs

Frying egg may be delicious, but it’s hardly the healthiest of options. If you’re looking for an alternative that also gives you the protein you need, opt for some baked eggs instead. You can flavour these however you please. For example, you might want to sprinkle in some chili flakes, salt, or garlic powder along the way.

Protein Shake

No time to lose? One of the quickest ways to get a high protein breakfast is to drink it. You can whip up a protein shake in a matter of minutes—all you need is a blender and some key ingredients. Mix some Puori PB Plant Protein Booster with peanut butter, a banana, and some milk (plant-based or otherwise!).

Smoked Salmon Sandwich

Like the finer things in life? Why not try a smoked salmon sandwich. This protein-rich breakfast also offers a wealth of nutrients while helping you start your day off right. You can make this meal even healthier by using wholemeal bread and ditching the butter. The good news is that it tastes great and is great for you.

Green Smoothie

Want to be lean? Kicking off the morning with a green smoothie could be the answer. Ingredients such as mint, spinach, kale, and apples make for a tasty treat. However, you can also shake things up with some berries, fresh ginger, and even a scoop of Bodyism Protein Excellence to boot. You can grab the drink on the go.

Peanut Butter Oatmeal

Do you love peanut butter? This next high protein breakfast is for you. Mixing some PB into your favourite oatmeal could make all of the difference. You can also chop up a banana and put it into this yummy breakfast for extra texture, flavour, and nutrients. Either make the oatmeal in advance or whip it up in the morning.

Peanut Butter


Guzzling down a high-protein breakfast before you start your day (or head to the gym!) is a great move. Why not do some meal-prepping and decide which treats you’re going to have this week?