Calling all muscle-cultivators and breakfast enthusiasts: If you’re tired of slamming down bowl after bowl of oatmeal for breakfast on your quest to muscle-bound health, we may have found a solution for you. It’s time to ditch the spoon and start eating with your hands.

Toast could be your new favorite muscle-building meal. It all starts with choosing the right bread.

Our favorite brand of sprouted grain bread is Ezekiel 4:9. Here’s why this bread is so good for your muscles:

  • It’s a source of complete protein, rated 84.3 percent as efficient as the highest source of protein, comparable to that of milk or eggs.
  • It contains 18 amino acids, including all nine essential amino acids.
  • It promotes increased digestibility. Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
  • It promotes the increased absorption of minerals. Sprouting also breaks down enzyme inhibitors. As a result, your body can more easily absorb calcium, magnesium, iron, copper, and zinc.
  • It’s a great source of fiber. This bread combines sprouted grains and legumes, providing a good amount of natural fiber in each serving.

Don’t quote us, but with a list of attributes like the ones just highlighted we’re pretty sure that eating sprouted grain breads will increase your squat by 50 pounds in two weeks. OK, that’s pretty farfetched, but adding quality calories to the beginning of your day with heaping piles of healthy fats and a good amount of protein will certainly help.

Have you ever followed a diet plan or made a recipe that includes half of an avocado? If you’re trying to get strong, don’t do that. Ever. You’ll want to eat giant, healthy, whole avocados while trying to grow.

Learn more about the health benefits of avocado »

Regardless of how many slices of sprouted grain toast you make, you’ll want to put half of an avocado on each one. When selecting your giant avocados, be sure to get the best ones by using this avocado ripeness-checking hack.

It’s said that an ounce of chia seeds is equal to five ounces of salmon in terms of omega-3 content. It also has as much calcium as half of a cup of one percent milk, contains the same amount of magnesium as five cups of broccoli, and has as much protein as one and one-half ounces of egg. Oh, and the ancient Aztecs used them as battle fuel. That sounds like a simple nutritional “yes” to us.

We sure did. The eggs in your fridge are probably angry that they just got dissed by chia seeds. Appease them by cracking a few open, frying them in coconut oil (more clean calories, more muscles) to a dippy consistency, and plopping one down on each piece of the avocado-chia-muscle toast that

Read more: All of the things you probably didn’t know about eggs »

Frying your eggs in coconut oil will give them a mellow flavor. To spice things up a bit, we suggest topping your muscle toast with calorie-sparse salsa (the kind with no added sugars). Struggling to find salsa with no added sugar? Green Mountain Gringo makes a variety of tasty organic salsas with no sugar added. But if you don’t want to break the bank on one jar of salsa, Tostitos is a great, affordable no-sugar-added option.

Don’t fear calories on your quest to becoming bigger, stronger, and faster. By incorporating healthy fats into your morning meal, you’ll be sure to have enough energy to get through the most primal and arduous of deadlift sessions later in the day. Each slice of dippy egg avocado sprouted grain toast with chia seeds and zesty salsa (what a mouthful #punintended) consists of:

IngredientsCaloriesFat CarbsProtein
1 slice Ezekiel 4:9 Sprouted Whole Grain Bread800.5 g15 g4 g
½ of an avocado16015 g9 g2 g
1 tablespoon chia seeds605 g6 g3 g
1 egg705 g0 g6 g
1 tablespoon coconut oil13014 g0 g0 g
2 tablespoons Green Mountain Gringo Roasted Garlic Salsa100 g2 g0 g

That’s 510 calories comprised of 39.5 grams of fat, 32 grams of carbs, and 15 grams of protein per slice. Or 1,020 muscular gain-inspiring, clean calories per two slices. Oh, there will be growth. Due to the high fat content, don’t try to slam this breakfast on your way into the gym — you’ll likely regret that decision.

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