You can fuel muscle growth in a matter of minutes in the morning.
Here is a quick and easy way to get 35g protein for breakfast. As a bonus, it tastes like a dessert!
This is suitable for anyone on my GLAD gains diet, or any higher-carb diet.
All you need is:
(1) 1 tub of natural yogurt. They usually come in 500g/17.5oz tubs. Use the whole thing.
Tip: I don’t normally eat “fat free” anything. But fat free natural yogurt has more protein in it.
Here’s the deal: Look for a natural yogurt that has 7g protein per 100g or more. Tesco’s Finest 0% Fat Greek Yogurt fits the bill. For my US readers, perhaps someone can comment below with a high protein natural yogurt (Total/Fage?). 500 x 7g = 35g protein.
Yes, I love my apple divider lol
(2) Stevia – 2 tablespoons
(3) Apple chopped – I like to use an Apple Divider (then cut it into smaller pieces)
(4) Blueberries (handful)
(5) Teaspoon of rolled oats to sprinkle on top
INSTRUCTIONS
- Get a bowl
- Pour in all the yogurt
- Add your granulated stevia and mix it in
- Add your chopped apple and blueberries
- Sprinkle your oats on top
- Done!
So so easy and 35g protein! Great way to start the day and kickstart the anabolic process!
NUTRITION (all carbs are net carbs)
1 x 500g tub yogurt – 281.5 Cals | 35g Protein | 32g Carb | 1.5g Fat
1 x Apple 52 Cals | 0g Protein | 13g Carbs | 0g Fat
Some blueberries (about 25 or so) 34 Cals | 0g Protein | 8.5g Carbs | 0g Fat
2 x tablespoons Stevia: 12 Cals | 0g Protein | 3g Carbs | 0g Fat
1 x teaspoon raw rolled oats to sprinkle on top: 20 Cals | 0g Protein | 4g Carbs | 0g Fat
TOTALS
Calories: 399.5
Protein: 35g
Carbs: 60.5g
Fat: 1.5g
Tip: All yogurts are different. With some brands it’s best to mix in a little water so that the finished product isn’t too thick to enjoy.
Any questions just comment below. And if you have any other breakfast ideas, please do share them with me!
As far as protein supplementation goes, I recommend Optimum Nutrition Whey for people in the US and Impact Whey from MyProtein for my UK/Europe readers.
Now, all this quality protein counts for nothing if your workouts aren’t up to scratch. Download the most growth-promoting workout I know below. THT training is free. After inputting your email, you will be taken directly to the download page for instant access to the workout. There is no need to go and confirm your email.
Train With Intensity!
Mark
P.S. With easy-to-make protein-packed recipes to fuel your muscle growth, MuscleHack Buff Baking makes eating healthy feel like a cheat meal. There’s pancakes, peanut butter cookies, ice cream, “strong man’s” sausage bake, chocolate cake, “popcorn” chicken and many more! Check it out here.
Will do sir! Gotta try this tomorrow morning. Keep them coming!
Hi Mark, Total/Fage 0% yoghurt has 10g protein per 100g giving you a 50g blast of protein in one 500g tub and carries only 4g of carbs per 100g. Is it not available in Ireland? I live in Scotland and its widley available.
total macros in a 500g tub:
Protein 50g
Carbs 20g
calories 250.
Diet staple of mine 🙂
Long time follower but never commented till today. Yer total 6 pack abs changed my life and Mondays guide to happiness was such a mood lifter. Honestly bud you have transformed my life and I constantly put anyone in the gym in your direction.
Keep up the great work.
Ryan
I prefer steel cut oats. I suggest two precautions. First, stay away from Quaker Oats, they have added sugars and artificial ingredients because they are part of PepsiCo. The same for any commercial brands of yogurt such as Activa, Dannon, Yoplat, Oykios. Fage is one of the few that have no added sugars, artificial sweeteners and the like and they are not owned by any of the merchants of blimptitude.
@Ryan. First, thanks for those kind words, mate. So glad I could help.
Yes, we do have total here in Ireland, I don’t use it. I like that Tesco one. But that’s awesome – 50g for breakfast 😀
@Robert. Good tip, thanks!
Going to try first thing tomorrow morning! Looks Delicious!
Mark,
I am 46 and 2 years ago weighed 300 pounds at 5’10 with a 58 inch gut. I started working your plan and am now 200 pounds with a 41 inch gut with no sag in the middle and rock hard chest and arms(THANKS ARMS BLAST!!). I look and feel great THANKS for the constant flow of ideas. Should I eat this as my pre workout meal in the morning or post work out?
I also mix 1x scoop of either banana or vanilla whey protein with greek yoghurt and put fruit with it for desert. very nice way to have something while watching tv after a meal or a gin and tonic 🙂
I actually eat Fage. I get it in bulk from Costco (here in the US). 24g of protein and 9 grams of carbs per cup.
Then I add 11 chocolate covered almonds. It has 11g fat and 13g carbs.
I keep greek yogurt and chocolate almonds at work and eat it twice a day. It’s amazing and a cheap way to get my daily protein.
I’ll add blueberries on my high carb days. I never feel like eating the cookies, brownies, etc that’s in the office.
Raza
@Brett. Loved hearing your results, buddy! If you don’t mind I’ll take a screenshot of your comment and post it on facebook soon for my followers to see. Also, if you took photos of your progress do let me know. Keep up the good work.
@Matt. There must be well over 50g in that concoction! 😉
GET OUT MARK!!!! I love the apple cutter to. Thanks for the recipe
Too! Sorry typo
Thanks for the tips, all! I’m going to look for any “affordable” brands of yogurt available in my area (California). Almost every brand I pick up is too full of carbs-even the unsweetened brands! But in the past I used to make a tart, protein-filled parfait using Mountain High unsweetened plain yogurt, augmented with sweetened pumpkin seed granola (when I could afford the sugar/refined carbs!). You just layer your choice of yogurt with generous dollops of your choice of fiber rich low-sugar granola, maybe add pumpkin seeds/sunflower seeds for more fiber, more protein, more good fats and carb neutral. That would be upwards of 30-40 grams of protein, lots of fiber, very filling, very tasty and you’re not hungry for hours!
Another recipe for you youngsters who can afford the carbs or who are on certain carb cycling regimens. This is a staple I used for years, literally. For breakfast, for dinner, for dessert. It’s good hot or leftover cold. Full of fiber and pectin, lots of protein, low fat, lots of flavor, and everybody loves it. Only takes a few minutes to cook.
One half cup of old fashioned rolled oats (your choice of brands) or steel cut oats if prefer
One cup of nonfat milk or water or soymilk or whole milk if you prefer
One small/medium apple, cored, seeded, coarsely chopped, or finely chopped for variation
Tart apple or sweet apple, peeled or unpeeled-whatever’s in season and your preference
Small amount of raisins or dried cranberries/blueberries (optional)
Dash of vanilla extract, your choice of brands
Generous sprinkling of cinnamon (add nutmeg if you like)
Small quantity of chopped pecans/walnuts (optional) for added flavor and interest
Stevia or aspartame or sweetener of your choice (brown sugar, molasses, maple syrup for richer flavor)
A heaping scoop (or more) of your favorite flavor of protein powder. Use vanilla, or unflavored, or even an exotic flavor to experiment with. If you’re going to add a scoop of protein powder, you need to increase the starting amount of water/milk/soymilk, otherwise the mixture will end up too thick and pasty–experiment for best results with or without addition of powder. Usually I would stir in the protein powder about halfway through or near the end of cooking time just to allow mixture to be smooth and not clumpy.
Add liquid to small saucepan over medium heat, stir in oats and any other ingredients that are ready to be added to begin heating while you’re chopping and adding apple, stir in additional ingredients as the mixture is warming up and beginning to bubble. Turn down heat a little to avoid scorching. Continue to stir and keep an eye on it so that it doesn’t burn, and doesn’t sit there with too little heat and stop cooking.
If desired, stir in desired amount of protein powder near the end and continue to cook long enough to end up with a smooth mixture. Your kitchen should be filled with the aromas of freshly baked oatmeal cookies, with vanilla, cinnamon, cooked apples, raisins, etc.
Enjoy! Add up the protein content divided by the number of servings. Cook in double batches and refrigerate leftovers for a cold breakfast on the run the next day or whenever.
Vary the ingredients. Leave out undesirables, add fresh fruits, simplify to meet your needs or preferences. The idea is to make something as healthy as possible while adding variety and relieving monotony, according to your tastebuds, allergies, dietary goals.
P.S. It’s GREAT on a cold winter’s evening in front of a fire! And not much kitchen cleanup-only one saucepan and a wooden spoon.
Great power breakfast 🙂 but your thoughts on stevia please??
https://empoweredsustenance.com/is-stevia-bad-for-you/
heY mark. .my armS are biGger than shouldErs , it loOks ugly . .will u please work oN soMe shouldEr experiment for maximising shouldEr gains. please
@Newton. Wow! Thanks for that. That recipe sounds awesome! Especially the hot version on a winter night or morning 🙂
@Roland. I love stevia and use it every day. I believe it is safe.
@Jeff. Yes that might be future work for me. In the meantime, continue training those shoulders intensely.