Everyday I have just about the same breakfast, there are a few variations depending on what kind of sausage I have or if I remember to buy sweet potatoes.

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It has about 450 calories and I eat it about 3 hours before lifting weights.

Here are a few others that are said to help fuel your workout:

Overnight Oats


If you are pressed for time and don’t want to cook your oatmeal, no problem. Instead of opting for instant oatmeal that can have added fillers and sugars, stick to the good stuff and just don’t cook it! Simply throw all of the ingredients into a Tupperware dish, put it in the fridge overnight, and grab in the morning when you are on the go. Try to remember a spoon…

  • ½ cup thick old-fashioned rolled oats
  • 1 ½ scoops whey protein
  • 1 ½ tablespoons frozen berries
  • 1 Tbsp nuts of choice
  • ½ cup organic skim milk
  • 1 dash ground cinnamon


  • 1 Tbsp ground flaxseeds
  • 1 Tbsp ground chia seeds
  • Greek Yogurt instead of Milk and Protein Powder

Instructions: Place all ingredients in a small bowl with lid. Let stand in refrigerator overnight or for ten minutes prior to eating. No cooking required. Fast and easy.

Oat, Turkey & Cheese Breakfast Muffins

-From Fit Men Cook


  • 8 slices turkey bacon (from leg meat, without nitrates)
  • 2 eggs
  • 1 egg white
  • 1 1/4 cup skim milk
  • 1 cup reduced fat cheddar
  • Dry ingredients:
    • 2 cups oat flour
    • 1 tablespoon baking powder
    • 1 teaspoon sea salt
    • 1/2 tablespoon sage
  • 1/2 red bell pepper (chopped)
  • 1 cup chopped spinach
  • 2 tablespoons coconut oil
  • nonstick cooking spray
  1. Set oven to 350F.
  2. Set a nonstick skillet on medium high heat and toss in turkey bacon.  To get crispier bacon without burning it, spray the bacon with a little olive oil (or cooking spray) while it cooks in the skillet.  When it has finished cooking, chop it into pieces.
  3.  In a large bowl, mix together all of the dry ingredients with a fork.
  4. Then, toss in the remaining ingredients and mix together thoroughly using a spatula.
  5. Spray a muffin mold with nonstick cooking spray, then evenly divide the batter among the muffin molds.
  6. Bake in the oven for about 25 minutes, or until a toothpick comes out clean after you pierce a muffin.

Approximate macros for 1 of 12 muffins:

179 calories, 13g protein, 15g carbohydrates, 8g fat, 2g fiber, 0g sugar

Hi-Protein Breakfast Casserole


  • 3/4lb 93% lean ground turkey
  • 2 sweet potatoes (~360g, diced; you can also use red potato)
  • 5 eggs
  • 10 egg whites
  • 1 large zucchini (chopped)
  • 2 red bell peppers (diced)
  • 1 cup chopped Portobello mushrooms
  • 1/3 cup skim milk
  • 1 1/4 cup reduced fat cheddar
  • Seasoning:
    • 1 tablespoon garlic (minced or paste)
    • 1 tablespoon Italian seasoning
    • sea salt & pepper to taste (after it is cooked)


  1. Set oven to 420F.
  2. Dice raw sweet potatoes into small pieces and spread them out on a baking sheet. Bake them in the oven for about 15 minutes.
  3. While the sweet potatoes are baking, prepare the ground turkey and eggs. Set a (nonstick) skillet on medium-high heat and toss in turkey. Add garlic and Italian seasoning to the skillet and chop and stir. Once the meat is completely cooked and no longer pink (about 6-8 minutes), remove it from the heat.
  4. In a bowl beat together eggs, skim milk and a few pinches of sea salt & pepper.
  5. In a large casserole dish (8×8) or individual baking tins, add the cooked ground turkey, sweet potato, zucchini, mushrooms and bell pepper. Finally, pour in the eggs and top with reduced fat cheddar.
  6. Bake in the oven for about 25 minutes at 420F.

Approximate macros for 1 of 6 servings:

329 calories, 34g protein, 15g carbohydrates, 13g fat, 2g fiber, 5g sugar