Best breakfast and snacks for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Moong dal chilla comes first; samosa comes last.

1. Moong dal chilla218 kcal · 12 g protein · 2 chilla · Yes, as part of a protein-rich meal
2. Paneer sandwich274 kcal · 12 g protein · 1 sandwich · Not for protein
3. Oats with milk268 kcal · 12 g protein · 1 bowl · Not for protein
4. Besan chilla239 kcal · 11 g protein · 2 chilla · Not for protein
5. Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g · It helps, but you will need more protein alongside
6. Chana chaat192 kcal · 9 g protein · 1 katori · 150 g · Not for protein
7. Masala dosa368 kcal · 9 g protein · 1 dosa · Not for protein
8. Onion pakora304 kcal · 9 g protein · 1 plate · 6 pieces · Not for protein
9. Peanut butter toast219 kcal · 9 g protein · 2 slices · Not for protein
10. Plain dosa271 kcal · 8 g protein · 1 dosa · Not for protein
11. Idli184 kcal · 6 g protein · 2 idli · Not for protein
12. Upma248 kcal · 6 g protein · 1 plate · Not for protein
13. Poha274 kcal · 6 g protein · 1 plate · Not for protein
14. Veg sandwich179 kcal · 5 g protein · 1 sandwich · Not for protein
15. Samosa253 kcal · 4 g protein · 1 samosa · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.