12 breakfasts that help you gain muscle mass

updated to

If you want tone your muscles and you are one of those you prefer to exercise in the morningThe following breakfasts will help you increase your muscle mass.

  • You will see that they are proposals in which the foods rich in animal protein (such as eggs, chicken, tuna and dairy) take center stage.
  • They also contain the vegetable protein from legumes or nuts which, combined with carbohydrates, become a more complete nutrient.
  • Foods such as spinachthat contribute to increasing the tone of your muscles and, in addition, makes them more resistant.
  • Other star ingredients are banana and avocadofor its richness in potassium, which helps prepare the muscles before training.
  • Vitamin C from the oranges, Finally, it can be useful for your muscles to gain elasticity: it is an essential nutrient for making collagen.

Crispy muesli bars

1 | 12Crispy muesli bars

Ingredients (12 units):

• 100 g brown sugar • 100 g peanut butter • 1 tbsp. honey • 350 g of assorted and broken muesli flakes • 50 g of chopped walnuts • 50 g of raisins • 50 g of dried apple • Oil

preparation:

1. Preheat the oven to 180º and paint a tray with oil or a square pastry mold about 20 cm on a side and not very deep.

2. Heat the buttersugar and honey in a saucepan over low heat, stirring the ingredients until everything is well mixed. Remove from heat and add the flakes, raisins, apple and walnuts.

3. Mix everything well and pour the dough into the mold, pressing well to compact it. Bake for 30 min, let it cool down a bit and, when it is still slightly warm, cut it into bars.

sweet apple omelette

2 | 12sweet apple omelette

Ingredients (4 people):

• 2 Golden apples • 50 g butter • ½ lemon (rind) • 2 tbsp. honey • 3 eggs • 3 tbsp. vanilla sugar • 1 cinnamon stick • Cinnamon powder

preparation:

1. Sauté the apples, previously chopped, in a non-stick frying pan and with the butter, the lemon rind and the cinnamon stick. When the apple is soft, add the honey. Wait a few seconds and remove.

2. Beat the eggs with the vanilla sugar and mix them with the sautéed apple, which should not be hot.

3. Separate the mixture into four parts and cook the mini tortillas, one at a time, curdling them on both sides in a non-stick pan. Serve hot, sprinkled with cinnamon.

Arugula, cheese and walnut toast

3 | 12Arugula, cheese and walnut toast

Ingredients (4 people):

• 4 slices of loaf bread • 1 purple onion • 4 slices of soft cheese • 4 slices of cheddar cheese • 4 slices of emmental cheese • 50 g of arugula • 50 g of shelled walnuts • 25 g of currants • Sprouts • Olive oil • Salt

preparation:

1. Let the raisins soak of warm water for 1 hour. Cut the cheese slices into strips.

2. Wash the arugula, dry it and distribute a few leaves on each slice; reserve the rest. Add the cheese strips, alternating the 3 types. Drain the raisins, mix them with the nuts and distribute half on the toasts; cook them for 2 min in the oven at 180°.

3. Align the remaining arugula with oil and salt, and mix it with the onion peeled and cut into thin slices, the rest of the nuts and the raisins; spread on the toasts. Add the sprouts and serve immediately.

Fruit cup with cereal and yogurt

4 | 12Fruit cup with cereal and yogurt

Ingredients (4 people):

• 200 g dark chocolate fondant • 2 small mangoes • 2 bananas • 190 g granola with blueberries or chocolate • 2 tablespoons candied mango • 2 Greek yogurts • Mint

preparation:

1. Melt the chocolate Bain-marie. Divide it between 4 crystal glasses; Let cool and reserve in the fridge.

2. Peel the mangoes and bananas; cut the former into cubes and the latter into slices; stick banana to inside sides of glasses.

3. Reserve some of the granola and distribute the rest in the cups. Add the mango cubes, cover with the Greek yogurt and sprinkle with the rest of the crumbled granola. Decorate with the candied mango and washed mint.

Toast with avocado, cold cut chicken and pistachios

5 | 12Toast with avocado, chicken and pistachios

Ingredients (4 people):

• 300 g chicken breast • 50 g pistachios • 50 g cream cheese • 2 eggs • 20 g cornstarch • 1 avocado • 1 lemon • Cilantro • Toasted bread • Tomato jam • Sprouts • Salt

preparation:

1. Put the minced chicken often in a bowl, season and add the pistachios and cheese. Mix well. Crack the eggs into another bowl, beat them and dissolve the cornstarch. Pour them into the chicken bowl and mix well until everything is integrated. Let stand a few minutes.

2. Spread plastic film On the countertop, pour the previous preparation and roll it into a cylinder shape. Close the ends like a candy and steam it for 30 min, turning it over. Let it cool in the same container. To save time in the morning, you can prepare it the day before and reserve it in the fridge.

3. Cut the avocado, Extract the pulp and mash it in the mortar with salt, a few drops of lemon and a few washed coriander leaves until you get a cream.

4. Remove the film from the cold cut and serve it in slices on toast spread with guacamole and a little tomato jam. Decorate with some sprouts.

Turmeric Goji Berry Citrus Smoothie

6 | 12Turmeric Goji Berry Citrus Smoothie

Ingredients (4 people):

• 2 oranges • 1 piece of turmeric root • 3 tbsp. goji berries • 1 piece of ginger • ½ cup of water

preparation:

1. Peel the oranges well, removed the white part as much as possible. Separate it into segments and add them all to a blender.

2. Also incorporate the turmeric root, ginger and goji berries. Lastly, add the water.

3. Beat it all until you get a homogeneous texture and serve.

Tuna sandwich with yogurt sauce

7 | 12Tuna sandwich with yogurt sauce

Ingredients (4 people):

• 8 slices of bread with seeds or walnuts • 200 g of natural tuna • 1 red or soft onion • 1 head of lettuce • 4 tablespoons of Greek yogurt • ½ beetroot • A few drops of lemon juice • Olive oil • Salt

preparation:

1. Peel the onion and chop it very small. Cut the head of lettuce into thin strips. Drain the tuna. Add the lemon and mix.

2. Peel and grate the beet with a coarse grater. Mix it with the yogurt and season with salt and a few drops of oil.

3. Place the slices of sliced ​​bread on the work surface and spread 4 with the yogurt and beetroot sauce. Spread over the mixture of tuna, lettuce and onion, cover with the remaining slices of bread and serve.

Scrambled egg toast with ham and tomato

8 | 12Scrambled egg toast with ham and tomato

Ingredients (4 people):

• 6 eggs • 2 tomatoes • 4 tbsp. skimmed milk • 4 slices of bread • 50 g diced Serrano ham • 1 sprig of parsley • Oregano • Olive oil • Pepper • Salt

preparation:

1. Make two cuts in the shape of a cross at the base of the tomatoes and blanch them for 1 minute in a pot of boiling water. Drain them and let them cool down a bit. Peel them, cut them into wedges and remove the seeds. Wash, dry and chop the parsley.

2. Sauté the tomatoes and the serrano ham in a frying pan with hot oil, sprinkle with the parsley and a little oregano.

3. Beat the eggs with milk, salt and pepper. Cuájalos in a pan with a few drops of oil, stirring. Toast the bread and distribute the scrambled eggs and the tomato sauce.

Pancakes with avocado and pumpkin pate

9 | 12Pancakes with avocado and pumpkin pate

Ingredients (5 people):

• 100 g of pumpkin • 1 avocado • 100 g of pumpkin seeds • 1 sprig of mint • 1 lemon • Rice cakes • Salt

preparation:

1. Finely chop the mint and mix it with the lemon juice and a pinch of salt. Grate the pumpkin and let it marinate in the mixture for 30 min.

2. Peel the avocado and crush it with the pumpkin seeds. Add the macerated pumpkin and also its juice.

3. Shred again until you achieve a pate with a creamy texture and spread it over the rice pancakes.

Rice pancakes with milk and cinnamon

10 | 12Rice pancakes with milk and cinnamon

Ingredients (4 people):

• 2 eggs • 100 g of round grain rice • 500 ml of milk • 1 cinnamon stick • 100 g of sugar • Butter • Ground cinnamon • A few mint leaves

preparation:

1. Pour the milk into a saucepan put on the fire, add the cinnamon stick and the sugar, and stir until the latter dissolves. Bring to a boil, lower the intensity of the flame and add the rice. Cook over very low heat for 30 min, stirring.

2. Put the pot aside From the heat, remove the cinnamon and let cool to room temperature. Transfer the rice to a bowl, cover with plastic wrap and leave to rest for at least 12 hours in the fridge. Crack the eggs into another bowl and beat them with a hand whisk. Add them to the rice and stir until incorporated.

3. Melt some butter in a non-stick frying pan, add a small portion of rice and form a tortilla about 6 cm in diameter; Cook it for a couple of minutes on each side and remove it. Repeat the operation until the rice is finished, greasing the pan with butter each time.

4. Distribute the tortillas, stacked, on 4 dessert plates and sprinkle with ground cinnamon to taste. Scatter mint leaves on top and serve hot or cold.

energy green smoothie

11 | 12energy green smoothie

Ingredients (1 person):

• 1 banana • 100 g pineapple • 100 g peach • 1 handful of spinach • 125 ml coconut milk • ¼ lemon • 1 tsp. coconut sugar

preparation:

1. Peel and chop the pineapple, removing the central trunk. Also peel the peach and cut it into segments. Remove the skin from the banana and cut it into three or four pieces. Wash, dry and cut the spinach.

2. Incorporate all the ingredients in a glass of a blender together with the squeezed lemon.

3. Beat well, until obtaining a homogeneous drink. If you want it colder, you can add the previously frozen banana.

Toast with chickpea pate

12 | 12Toast with chickpea pate

Ingredients (4 people):

• 1 package of mini biscuits • 250 g of cooked chickpeas • 1 clove of garlic • 2 tbsp. sesame puree • 1 lemon and ½ • 4 sprigs of fresh coriander • Parsley • 3 tbsp. olive oil • Cumin powder • Sweet paprika • Salt

preparation:

1. Squeeze the lemons. Peel the garlic, remove the germ and chop it as finely as possible. Wash and strip the cilantro and chop it.

2. Mix the above ingredients with the drained chickpeas, add the sesame puree and the lemon juice, season and add a pinch of cumin and another of paprika.

3. Grind incorporating the oil until you get a lump-free paste. Add the coriander, mix and let it cool. Serve with some mini biscuits and decorate with parsley.

Fruit cup with cereal and yogurt