6 Fast Protein Breakfast Ideas Your Muscles Need

Protein breakfast ideas

Getting enough protein throughout the day to maintain muscle mass can be difficult, but never more so than at breakfast – unless you choose one of these 6 fast protein breakfast ideas!

It is important to get at least 20 grams of protein at all of your meals, including breakfast.  Protein is a basic part of all your body’s most vital functions such as building and healthy maintenance of muscle, hair, skin, and connective tissue, enzymes, hormones, cells and fluids, and maintaining a healthy weight.

Plus protein is the fuel that keeps you going all morning as it takes longer to digest than simple carbs and sugar (think cereal, fruit), so you feel full longer. In fact, there have been studies that demonstrate consuming at least 30 grams of protein in the morning means you feel less hungry later in the day.

If maintaining a healthy weight has been an issue for you, this could definitely be part of the solution. By eating protein at each meal and even with your snacks, you are far less likely to choose unhealthy options full of fat, sugar, calories and empty carbs.

6 Fast Protein Breakfast Ideas Your Muscles Need

Protein Smoothie

With a protein smoothie, you can get 20-30 grams of quality protein, quickly and easily. You can even take this breakfast ‘to go’. Make a smoothie with Boomer Nutrition Protein Powder to get B vitamins for energy and leucine for muscle preservation, and add in a packet of REJUVENATE to get the essential amino acids that will help you not only preserve your lean muscle mass but will work to prevent age-related muscle loss, even if you’re not exercising!

Summer Slushie Extra Fruity Protein Smoothie



  1. Combine all ingredients in a blender or bullet and blend until smooth. Enjoy immediately.

3 Ingredient Protein Pancakes

These are hands down the easiest pancakes ever and so full of nutrients and essential amino acids. Perfect when you are in a hurry and want something a bit different than scrambled eggs. 

Beat eggs, mash banana and stir in a scoop ofBoomer Nutrition ENERGY Vanilla Protein Powder, and that is it. Cook on your stove top or griddle as you would any other pancakes.  Makes 3-5 pancakes and serves up a whopping 30 grams of protein.

Overnight Fridge Oats

Overnight oats are easy to prepare the night before and mean no fuss in the morning. They are high in fibre, which is great for your digestion and by adding a scoop of protein powder, you also get a good dose of protein. Pair this with your REJUVENATE mixed with water to get all of the essential amino acids your body needs, first thing in the morning.


  • Flavour boosters: Cinnamon, brown sugar, dried blueberries, cranberries, cherries, raisins, apricots, mangos or dates chopped into small pieces. Consider also coconut, almonds, walnuts, sunflower seeds or, for a delectable extra, chocolate chips!

The night before, mix all of your ingredients in a small jar and then add 1/3 cup of milk (almond, rice or dairy) and maybe a 1/4 cup of greek yogurt if desired. Stir or shake well. Place in the refrigerator overnight (or just for 2 hours if that's all the time you have) and enjoy.

Yogurt Parfait Bowl

Combining berries, granola and greek yogurt mixed with a scoop of Protein Powder gives you a wholesome breakfast that includes whole grains, calcium, protein, fibre and countless vitamins. Mix it all up in a bowl or layer it in a tall glass for a delicious treat with every bite. This breakfast even makes a great post workout snack! Include a tall glass of water with REJUVENATE for your daily dose of the essential amino acids your muscles will be craving!

Banana Whole Grain Protein Waffles

This is a great recipe to make use of that waffle maker you bought years ago but never take out! You can even make double batches of these waffles, to freeze and enjoy over several weeks. Each serving contains loads of fiber and protein, both important to a healthy breakfast, stronger muscles and an energetic start to your day.

Banana Whole Grain Protein Waffles

2 cups whole wheat flour
1 scoop chocolate or vanilla Boomer Nutrition ENERGY Whey or Organic Vegan Protein Powder
6 tsp baking powder
2 tbsp sugar
½ tsp salt

2 cups milk
8 tbsp oil (evoo, coconut or another favorite)
1 tbsp vanilla extract
4 eggs separated
2 bananas mashed – fresh or frozen
chocolate chips

Mix first 5 dry ingredients & set aside. Mix milk, vanilla, oil and egg yolks together.

Add to dry.

Add bananas & chocolate chips.

Beat egg whites with a fork until fluffy and can almost form peaks, fold into flour mixture and pour by the scoopfuls into hot greased waffle maker. Makes 16 waffles.

Serve with sliced fruit and maple syrup. 

TIP: Freeze leftovers to pop in toaster for a healthy snack or on the go breakfast.

Breakfast Protein Cookies

Don’t be fooled by the name! These healthy breakfast protein cookies are great to bake and keep handy for when you need breakfast to go. They are definitely a better option than the fat and sugar laden concoctions you’ll get at the drive thru!

The secret to a healthy breakfast cookie is to make sure to include fiber, protein and fruit but to leave out the refined flour or sugar. Add a glass of REJUVENATE mixed with water to bump your essential amino acids for the day, and breakfast is complete.


  • 2 cups rolled oats
  • 1/4 cup ground flax
  • 2 tbsp chia seeds
  • 2 tbsp hemp seeds
  • 1/2 cup Boomer Nutrition Protein Powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 tsp vanilla extract
  • 4 tbsp extra virgin olive oil or melted coconut oil
  • 1/4 cup maple syrup
  • 2 mashed fresh or thawed frozen bananas
  • Handful – or two – chocolate chips


  • Preheat oven to 350 degrees.
  • Place first 6 (dry) ingredients in a food processor and pulse until rolled oats are to a flour like consistency. Transfer it to a bowl and add in wet ingredients: maple syrup, banana, vanilla, and oil. Mix well. Add chocolate chips and stir.
  • Using a large spoon, place mounds of dough on parchment covered cookie sheet, leaving space of an inch or two, as cookies may spread when baking. Alternatively? You can flatten each mound of dough with a flour coated fork.
  • Bake for 9 minutes.
  • Remove from oven and let cool.
  • For soft cookies store in plastic container, for crispy store in glass.

Makes approx 20 cookies.

With all of these fast Protein Breakfast ideas easy to prepare, you’ll have no reason to skip what is an essential meal to ensure that you’re getting all the amino acids and protein your muscles need. 

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