What to Eat to Build Muscle

A Meal Plan For Building Muscle

May 9, 2013

Breakfast: Egg and Turkey Bacon Sandwich

Source: Thinkstock

2 / 7

by Michele Foley 4

Breakfast: Egg and Turkey Bacon Sandwich

Eggs are a great source of protein that help preserve muscle mass and sustain energy. Since eggs help muscles utilize glucose better, they're also a great way to keep endurance levels up, which make them a perfect way to start the day.

For breakfast, have a poached egg on a whole wheat english muffin. Up protein levels even more by adding turkey bacon and spinach. If you can't bear to have an egg sandwich without cheese, then choose a small serving of goat or a low-fat mozzarella.

Total protein: 16 grams

2 / 7

by Michele Foley 4

Breakfast: Egg and Turkey Bacon Sandwich

Total protein: 16 grams

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4 Comments

Victor14452026 1 week 14 h

Is Turkey Bacon really healthy?

Sprint2theTable 1 week 2 days

I've been training for figure competitions for a year, and competed in 2 so far. Protein has been ESSENTIAL to building muscle. I loved the changes I've seen - staying lean while eating like a boss. :) http://www.sprint2thetable.com/

Giasbash6260 3 years 16 weeks

I eat a muscle building menu every day... and it goes something like this: eggs & pumpkin/butternut squash @ breakfast... ostrich burger @ lunch (no bun).... lots of salmon, spaghetti squash, green beans & spinach @ dinner - YUM!