Breakfast on the Go: 5 Muscle Building Morning Meals

Roger “Rock” Lockridge
Written By: Roger “Rock” Lockridge
January 29th, 2016
Updated: June 13th, 2020
Categories: Articles Nutrition
57.7K Reads
Breakfast on the Go: 5 Muscle Building Morning Meals
Trying to make your mornings a little less chaotic? Try these 5 easy muscle-building recipes for perfect make-ahead breakfasts.

It’s happened to all of us at one point or another. We get up, realize we’re running late, and decide breakfast can wait until you’re at work or on the road. This means you either choose something that isn’t healthy or may even skip your meal completely.

Neither of these options are great if you want to make gains. Sure you can have a protein shake, but nothing beats food whether you want to build muscle or lose fat.

Related: The Ultimate Guide to Meal Prep (plus Recipes!)

You can make these the night before and store them in the fridge until the next morning or even make them in bulk so you can have them ready to go throughout your busy week. You might even feel like you’re cheating when it comes to taste, but trust me, you’re good.

1. Protein Pudding

1 Serving. Cals: 215, P: 25g, C: 20g, F: 7g

Healthy Breakfast on the Go: Protein Pudding

Pudding might not seem like a great breakfast option, but if you have a sweet tooth craving then you can satisfy it early in the day and still stick to your healthy nutrition plan. My 12 and 3 year old boys like this so it's kid tested and fitness approved. It shouldn’t take you more than ten minutes to fix either.


Mix your protein powder with 1 cup of water and bring to simmer in a non-stick pot on medium heat. In a bowl, mix corn starch with 2 tablespoons of water. Stir until dissolved and add to your pot with your protein mixture. Stir until it reaches desired thickness. Store in fridge to cool and thicken even more and serve cold.

Bonus Idea: If you have two different flavors of protein powder, make two batches of pudding and put them both in a glass with whatever topping you choose to make a parfait.

2. Greek Yogurt and Oatmeal Casserole

Serves 6. Per Serving: Cals: 235, P: 7g, C: 35g, F: 9.5g

Healthy Breakfast on the Go: Oatmeal Casserole

This is a great carb and healthy fat option to have with your protein shake or pudding in the morning. It can also make for a solid midmorning snack.

Cereal bars were great when you were a kid, but they aren’t the best option as a grown up. Fortunately this is a recipe that can be healthy, tasty, and should provide you with some long lasting energy to start your day whether you’re training or working. This recipe makes a batch that you can cut into pieces.

  • 2 Cups All Natural Oats
  • ⅓ Cup Brown Sugar (I used the Splenda blend)
  • 1 tsp Baking Powder
  • 1 tsp Cinnamon
  • ½ tsp Salt
  • ½ Cup Dark Chocolate Chips
  • 2 Cups of Mixed Fruit (I used strawberries, pineapple, and peaches)
  • 1½ cup of 2% Milk
  • 1 single serving container of plain greek yogurt
  • 1 large egg
  • 1tsp Vanilla

Preheat oven to 375 degrees. Spray a 9x13 casserole dish generously with cooking spray. In a large bowl, mix oats, brown sugar, baking powder, cinnamon, salt, half the chocolate chips, & the fruit. Stir well and pour into casserole dish. Add the other half of the chocolate chips to the top of the mixture.

In a separate bowl, combine milk, egg, greek yogurt, & vanilla. Whisk thoroughly. Pour on top of oatmeal mixture, making sure the all oats are soaked evenly. Bake for 40 minutes or until the top of the casserole is golden brown. Serve warm or if you prefer, place in fridge overnight and serve cold.

3. Strawberry, Banana & Peanut Butter Refrigerated Oatmeal

Serves 2. Per Serving: Cals: 385, P: 18g, C: 50g, F: 13.5g

Healthy Breakfast on the Go: Refrigerator oats

These can be stored for days at a time in an airtight container so you can prepare a few days’ worth. They’re also great for when you’re traveling. Refrigerator oatmeal has saved me money from eating breakfasts on the road over the years. My favorite is strawberry banana but you can use any two fruits or even nuts if you prefer. The best part of this? No cooking! Mix the ingredients, store in fridge overnight, done! The fats will be high but they are healthy so don’t be afraid to have them.

  • 1 cup Old Fashioned Oats
  • 1 cup skim milk
  • ½ cup plain greek yogurt
  • 1 banana
  • 10 strawberries, sliced
  • 2 tablespoons natural peanut butter
  • 1 teaspoon of vanilla extract (optional)
  • 1 tablespoon chia seeds
  • Stevia if desired for extra sweetness.

Combine ingredients into a bowl and mix. Spoon mixture into two 8 ounce airtight containers evenly. Place in fridge for a minimum of four hours or overnight if you’re preparing them for the next day. They will be ready to eat when you’re ready.

4. Protein Oatmeal Pancakes

1 Serving. Cals: 520, P: 45g, C: 60.5g, F: 18g

Healthy Breakfast on the Go: Protein oatmeal pancakes

Who doesn’t love pancakes? Dwayne “The Rock” Johnson eats them in stacks. Have you ever seen his cheat days? Pancakes are an awesome way to start the day and it’s even better when you can pop them into a microwave since you were smart and prepared them the night before.

Note: Use honey or agave syrup instead of traditional syrup. Remember to add macros of topping to the numbers for pancakes.

Related: 9 of the Best Protein Pancakes Recipes!

  • 2 cups of oat flour (If you don’t have oat flour, grind up two cups of old fashioned oats in a food processor until it resembles corn meal).
  • 1 scoop of protein powder of your choice.
  • ½ teaspoon of baking soda
  • 1 teaspoon vanilla
  • 1 tablespoon stevia
  • 1 large egg
  • ½ cup Skim milk
  • ½ cup water

Mix all ingredients into a bowl. Place a griddle or non-stick pan on your stove at medium heat. Pour your batter onto the cooking surface. Cook until batter becomes solid so you can flip it. Flip and cook other side to same consistency. Repeat with desired number of pancakes.

Eat immediately or store in freezer. If frozen, separate with parchment paper and place in a freezer bag. When you’re ready to eat, remove pancakes from bag, place into microwave, and heat until they’re warm. Add desired syrup or topping of choice.

5. Pre-Workout Tropical Fruit Salad

Serves 1. Cals: 370, P: 27g, C: 32g, F: 12g

Healthy Breakfast on the Go: Pre Workout Tropical Fruit Salad

This is one of my favorite preworkout meals. The greek yogurt is a solid source of protein, the carbs in the pineapple and mango give me great energy and there are digestive enzymes in the pineapple as well. The fats in the cashews are healthy, and together it all makes for a great combo. This is another one that is a snap to fix and you can store these to grab and enjoy as you head to the gym.

  • 1 cup plain greek yogurt
  • ½ cup of pineapple chunks
  • ½ cup of sliced mango
  • 1 oz of chopped cashews

Combine pineapple and mango with greek yogurt. Mix together so the juices from the fruit can blend into the yogurt. Top with chopped cashews. Store in an airtight container and place in the fridge for you to enjoy around an hour before you train or when you need a quick meal.

Rise and Shine!

The first meal of your day sets the pace for whether you’ll get closer to your goals or not. Eating a healthy breakfast that will give you the energy and fuel you need can go a long way in helping you train harder and reach your goals. If you try these for yourself, let us know in the comments section how you like them. Also let us know if you have your own twists to make these even better.

Posted on: Sun, 08/13/2023 - 16:55

Hi! Loving these breakfasts. My partner is a lorry driver and was looking for some good breakfasts on the road. Quick question, how many pancakes is one serving? Thank you

M&S Team Badge
Posted on: Tue, 08/22/2023 - 21:24

Hi, Samantha. Glad you're loving the recipes. The macros are for the entire batter. So, however big you make the pancakes, or however many you want to make if they are smaller will be the serving amount.