What to eat for breakfast

Find out what to eat for breakfast

You wake up and you’re starving, even after the good meal you had before bed.

It’s normal, after all, if you’ve had enough rest, you’ve been without food for several hours.

You go to the kitchen and solve the problem, but you’re not sure what the best option is now that you take the gym more seriously, but you know that a glass of Chocapic may not be right for your goals anymore.

So what should you eat for breakfast?

We’ll organize the article by macronutrients to help you decide what’s best in your case.


Let’s start with the most obvious, protein.

You should include protein in this meal, just as you should ideally include it in every meal.

It’s an essential macronutrient, whether your goal is to gain muscle mass or lose fat.

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What source of protein should you use?

  • Suggestions
  • Eggs
  • Liquid egg whites
  • Protein shake
  • Can of tuna
  • Cottage cheese/quark

Basically, any source of quality protein can be used in this meal, and if you like a good chicken steak when you wake up, go ahead.

However, most people twist their noses at the morning steak, and an excellent option, and the favorite of many, are omelets/scrambled eggs/boiled eggs.


It is an excellent source of protein, tasty and nutritious.

It is also very versatile, and easy to adapt to your goal, be it gaining or losing weight.

The more gems you include, the more caloric your breakfast is, which for those who want to gain weight, is very good.

If on the other hand you want to lose weight, you can reduce the amount of yolks, and use lighter, which are extremely low in calories but high in protein.

The only weakness of this option is that it takes a while to prepare.

If you don’t like eggs, a can of tuna or cottage cheese can do, and well, to give you the protein you need to start the day.

If you want something fast, practical and quality, a protein shake here fits perfectly.

How much protein should you eat for breakfast?

Depend on your diet, the number of meals and the amount of protein you need daily, but as a rule, the amount of protein to be used for breakfast is between 20g and 40g.

what to eat for breakfast to gain muscle mass


After protein, you should also include carbohydrates for breakfast.

However, you should opt for complex and unrefined carbohydrate sources.

What source of carbohydrates should you use?

  • Suggestions
  • Oats
  • Sweet Potato
  • Whole grains
  • Wholewheat bread

It is important that you opt for carbohydrates as little refined as possible here, so that you start the day with good energy levels, and not ready to go back to bed full of sleep.

The favorite option here is oatmeal.


It is a source of complex carbohydrates, which will not make you drowsy, satiating and combines very well with eggs, in which you can use this recipe to start the day in a big way.

If you don’t like oatmeal, you can use another type of cereal in this meal to your liking.

If you’re a fan, sweet potatoes are an excellent source of carbohydrates, rich in vitamins and minerals, the problem is that you need to prepare it in advance, so it becomes more complicated when you want something fast.

You also have wholemeal bread, which although it is a lower option than the previous ones, is still a valid choice.

How much carbohydrates should you use for breakfast?

The amount depends on your goal, where if you’re trying to gain weight you can include a higher dose, while if you’re trying to lose weight you can reduce it.

Also pay attention to your reaction to carbohydrates, as more sensitive people are likely to become drowsy with high amounts, and therefore it will make sense to reduce their intake at this point, and increase fats.

what to eat for breakfast to lose fat


To finish, what do you do with the fats?

Fats are a good addition if you’re trying to gain weight, but even if you’re trying to lose, you can include some fats here, especially if you’re cutting back on carbohydrates.

  • Suggestions
  • Peanut butter
  • Dried fruits
  • Omega 3

If you’re trying to gain weight, adding peanut butter to your breakfast will significantly increase calories simply and tastierly.

Dried fruits are also a good option.

If you’re losing weight, this is a great time to include some omega 3 capsules together with one or two gems.

Remember that if you use yolks as a source of protein, they are also high in fats.

How much fat should you use for breakfast?

Again, it depends on your goal and caloric needs, but use at least 10g of fat in this meal.

I’m going to practice right after breakfast, what now?

Nutrition before and after training has already been addressed in this article, but if the space between breakfast and the start of training is short, an excellent option is a whey shake with one or two bananas.

Another important point in this case is not to use fats so as not to delay digestion.



For breakfast you should include a good source of protein, but not only.

If you are trying to gain muscle mass, a good amount of complex carbohydrates and some fats are welcome.

If on the other hand your goal is to eliminate fat, a smaller dose of carbohydrates and few fats is ideal.

The suggested amounts are just that, suggestions, and should be adjusted according to your daily diet, training, routine and goal.

If you need help working out your diet this article can help you.

Don’t forget the main one, that is, your total daily meal, not a single good meal.

What matters is to achieve your daily needs for the various nutrients consistently, and it is of no use to a great breakfast if you reach the end of the day without reaching them.

To finish, drinking water is also essential to hydrate you when you wake up, and drink at least a glass of water to start the day well.

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