Does nutrient quality affect physique progress? In April 2025, Men’s Open bodybuilder James Hollingshead shared his version of the ultimate muscle-building breakfast. The heavyweight concocted a health-conscious, high-calorie, nutrient-dense meal, prioritizing food quality for long-term gains.
[This is] the perfect bodybuilding breakfast.
—James Hollingshead
Breakfast Breakdown: A Scientific Approach?
Hollingshead notes, “Breakfast is the one meal of the day where I try to have probably the highest amount of fat, substantial amount of carbohydrates, and high protein.” His breakfast includes:
- Six whole eggs
- 100 grams of oats
- One scoop of whey isolate
- Two slices of homemade bread with jam
- Spinach and mushrooms
- One banana
- A green juice drink
[Related: How to Eat Blueberry Cobbler and Fried Chicken Like an Elite Bodybuilder]
Hollingshead sautés veggies in coconut oil due to its potential health benefits and high heat stability. However, coconut oil is still high in saturated fats and should be used in moderation.
Typically, the best vegetables for humans are darker, leafier greens. Spinach is good for vitamin K.
—James Hollingshead
Spinach, which contains nitrates, may support healthy blood pressure. (1) Mixing dark leafy greens with eggs is a straightforward health hack.
The Philosophical Egg
Hollingshead adds eggs after cooking his veggies to avoid overcooking them. Eggs are central to bodybuilding diets, though they’re often misunderstood in health communities.
“Many say, ‘Oh, isn’t that a lot of cholesterol and fat?’ It is, but it’s responsible for so many functions in the human body,” Hollingshead affirmed. “Especially when under stress from training, recovery, and general hormones.
Hollingshead is right. Eggs are a nutritional powerhouse, despite data on safe egg consumption being mixed. Most health authorities recommend consuming no more than one egg daily, though eating more doesn’t cause cholesterol issues for many. (2)
Does Egg Quality Matter?
Bodybuilding isn’t just about macros. While getting big can be done on a tight budget, Hollingshead believes quality nutrition, especially dietary fats, is essential.
Get good eggs. If an egg is more expensive, typically the fats you consume will be better because it’s been on a better diet.
—James Hollingshead
Pasture-raised eggs are believed to be the most nutritious as the hens are bred in more natural environments. Their feeding habits affect egg quality and nutritional content. (3)
When trying to get good results in the long run, put in the extra effort.
—James Hollingshead
Carbohydrate Boost
Hollingshead has 100 grams of steel-cut oats for carbs, remarking, “Oats are great because they’re a little bit slower release; they have more fiber.” Steel-cut oats satiate longer and are less processed than instant oats, but take longer to cook.
One study found that satiation was equally effective for sustaining exercise performance as consuming pre-workout carbs. (4) However, carbs account for most bulking calories and are best consumed around workout times to avoid fat storage, though dietary fats may contribute more to fat gain than carbs. (5)(6)
Hollingshead adds homemade bread and jam, which helps him consume more calories. Building bigger muscles requires gradually increasing calories.
Hollingshead mixes whey isolate powder and oats to meet protein demands. The powder is easily digested. He adds pink salt for hydration and gym performance.
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References
- Jovanovski E, Bosco L, Khan K, Au-Yeung F, Ho H, Zurbau A, Jenkins AL, Vuksan V. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clin Nutr Res. 2015 Jul;4(3):160-7. doi: 10.7762/cnr.2015.4.3.160. Epub 2015 Jul 31. PMID: 26251834; PMCID: PMC4525132.
- Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. 2023 Jun 7;15(12):2657. doi: 10.3390/nu15122657. PMID: 37375561; PMCID: PMC10304460.
- Franco D, Rois D, Arias A, Justo JR, Marti-Quijal FJ, Khubber S, Barba FJ, López-Pedrouso M, Manuel Lorenzo J. Effect of Breed and Diet Type on the Freshness and Quality of the Eggs: A Comparison between Mos (Indigenous Galician Breed) and Isa Brown Hens. Foods. 2020 Mar 16;9(3):342. doi: 10.3390/foods9030342. PMID: 32188038; PMCID: PMC7142747.
- Naharudin MN, Adams J, Richardson H, Thomson T, Oxinou C, Marshall C, Clayton DJ, Mears SA, Yusof A, Hulston CJ, James LJ. Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males. Br J Nutr. 2020 Mar 16:1-9. doi: 10.1017/S0007114520001002. Epub ahead of print. PMID: 32174286.
- Bosy-Westphal A, Müller MJ. Impact of carbohydrates on weight regain. Curr Opin Clin Nutr Metab Care. 2015 Jul;18(4):389-94. doi: 10.1097/MCO.0000000000000193. PMID: 26049636.
- Bennett C, Reed GW, Peters JC, Abumrad NN, Sun M, Hill JO. Short-term effects of dietary-fat ingestion on energy expenditure and nutrient balance. Am J Clin Nutr. 1992 Jun;55(6):1071-7. doi: 10.1093/ajcn/55.6.1071. PMID: 1595577.
Featured image: @hollingshead89 on Instagram
