Nutrition plays an important role in building muscle and you should therefore make sure that the recipes match your own fitness level. For a healthy and fit start to the day, breakfast should already contain enough energy to get through the day fit.
Whole grain chicken breast
This recipe can be prepared quickly and contains 280 kcal. In addition to 10 grams of fat, it contains 21 grams of protein and 25 grams of carbohydrates. The ingredients are 2 slices of wholemeal bread, 4 wafer-thin slices of smoked chicken breast, 6 leaves of rocket, 1 stalk of mint, black pepper, iodized salt, 2 tablespoons of mustard and 1 teaspoon of honey.
Rocket and mint must be rinsed and shaken dry. Then chop the mint finely. A mixture of mustard, salt, honey, mint leaves and pepper is mixed. Then spread the wholemeal bread slices with the cream and spread the chicken breast slices on top. Finally, you can decorate the slices a little bit with the rocket.
Quark dish with pear puree
If you prefer a fruity breakfast in the morning, this recipe will suit you well. Here, too, you only need a short time to prepare your breakfast or snack for in between. The nutritional value is 390 kcal and the curd contains 9 grams of fat, 20 grams of protein and 61 grams of carbohydrates.
For one portion for two people you need 2 pears, 2 teaspoons of lime juice, 4 tablespoons of maple syrup, some ground aniseed, 2 small round pumpernickel, 1 teaspoon of oil, 250 grams of low-fat curd, 50 ml of low-fat milk and some lemon balm. First the pears are rinsed, grated dry, peeled, quartered, seeded and cut into small pieces. Pour in a teaspoon of lime juice, 2 tablespoons of maple syrup and some aniseed.
This mixture should then be pulled briefly for 5 minutes and cooled down. Now dice the pumpernickel and fry it in hot oil until crispy. Whip the quark with the remaining lime juice, maple syrup and milk until creamy and then mix it with the pear compote and the roasted pumpernickel.
Finally, you can refine and garnish the quark dish with lemon balm. These two recipes give a good insight into what a snack or breakfast can look like if you want to adapt your diet to your muscle build-up. Now follow other recipes, which are related to other priorities. The following two recipes have an above-average protein content.