5 High-Calorie Breakfasts for More Muscle

The graphic below shows that glycogen stores are relatively depleted first thing in the morning due to your overnight fast. If you're in a hypertrophy phase, you'll hopefully be getting an even longer night sleep, which means they could be even more depleted.

A hefty dose of starchy carbs will lead to a larger secretion of insulin. As shown below, cortisol levels follow a circadian rhythm, meaning cortisol levels will be higher in the morning. Insulin counteracts cortisol, and the slightly increased insulin sensitivity in the morning compared to the evening makes first thing in the morning a strategic time to fight cortisol with insulin.

Theory and strategy are nice but let's put it into action. Below you'll find five nutrient-dense breakfasts ranging from 850-1000 calories each. They're all approximately 40/30/30 and will help you get your daily pursuit for size and strength off on the right foot.

• 3 omega-3 eggs
• 3 egg whites
• 1 slice cheddar cheese
• 2 scallions, chopped
• 1/2 roasted red bell pepper, diced
• 3 slices turkey bacon, chopped
• 2 slices Ezekiel bread
• 1 cup fresh blueberries
• 2 cups sliced strawberries

Servings: 1

How to Prepare: Coat a nonstick pan with cooking spray and place over medium heat. Mix eggs and egg whites together in a bowl. Add egg mixture to pan and let cook, occasionally lifting with a spatula so that the uncooked portion of the egg mixture will be exposed to the pan.

Once egg mixture is solidified (but not necessarily completely cooked through), add scallions, turkey bacon, red pepper, and cheese. Fold omelet in half on top of itself; reduce heat, and let cook for 1-2 more minutes. While eggs are cooking, toast the Ezekiel bread. Combine blueberries and strawberries together in a bowl. Eat the omelet and sprouted grain bread with the bowl of fruit salad.

• 2/3 cup vanilla almond crunch Bear Naked Granola
• 1 2/3 cups 2% plain Greek yogurt
• 1 scoop Vanilla Metabolic Drive® Protein
• 1/4 cup whole blanched almonds
• 1 banana, sliced

Servings: 1

How to Prepare: Combine all the ingredients in a blender. Blend until smooth and drink. For a thicker shake add more ice or less water. For a thinner shake, add more water or less ice.

• 1 cup rolled oats
• 3 scoops Vanilla Metabolic Drive® Low Carb
• 1 medium diced apple
• 1/4 cup chopped pecans
• 1 tsp. cinnamon
• 1 tsp. Splenda
• 2-3 cups water
• 4 ice cubes

Servings: 1

How to Prepare: Combine all the ingredients in a blender. Blend until smooth and drink. For a thicker shake add more ice or less water. For a thinner shake, add more water or less ice.

• 2 omega-3 eggs
• 3 egg whites
• 3 oz spinach (1/2 a bag of prewashed baby spinach)
• 3 Tbsp. salsa
• 2 scallions, chopped
• 3 Tbsp. shredded Monterey jack cheese
• 1/2 cup low sodium canned black beans, rinsed
• 4 small Al Fresco chicken sausage links
• 4 corn tortillas

Servings: 1

How to Prepare: Coat a nonstick pan with cooking spray and place over medium heat. Add spinach, salsa, chicken sausage, scallions, and black beans. Once the spinach has wilted, set the mixture aside in a small bowl. Next, mix egg and egg whites together in a bowl. Coat the frying pan again with nonstick spray, add egg mixture to pan, let cook, scrambling with spatula.

Once eggs have scrambled but are still a little watery, add black bean/spinach mixture and shredded cheese. Mix and combine until the cheese has melted. While eggs are cooking, wrap corn tortillas in a damp paper towel and microwave for 20-30 seconds. Eat the black bean and spinach scramble with corn tortillas as tacos.

• 1 cup rolled oats
• 3 Tbsp. dried cranberries, unsweetened
• 1/4 cup almonds, sliced
• 2 scoops Vanilla Metabolic Drive® Low Carb
• 1 1/2 cups unsweetened vanilla almond milk
• 1 Tbsp. heavy cream

Servings: 1

How to Prepare: Combine almond milk, oats, and cranberries in a bowl. Microwave for 1-2 minutes. Stir and let sit for 1 minute. Mix in Metabolic Drive®, heavy cream, and almonds.

Without question, the pre, mid, and post workout window are critical periods for gaining muscle mass, but it's breakfast that sets you on the fast track to Hypertophytown.

Give a few of these quick and easy recipes a shot and see why your Grandma always told you that breakfast is the most important meal of the day!