15 Olympic Breakfast Favorites That Fueled Phelps, Biles and Ledecky, and How to Make Them

Ever wonder what the greatest Olympians eat before the sun comes up? Some meals are huge, some are tiny, and a few will surprise you. We gathered real Olympic breakfast favorites that champions shared in interviews, and turned each one into an easy recipe for your kitchen..

Michael Phelps: the famous fried egg sandwich Olympic breakfast

During the 2008 Beijing Games, the New York Post reported that Michael Phelps started his day with three fried egg sandwiches loaded with cheese, lettuce, tomato, fried onions and mayo, plus a five-egg omelet, grits, French toast and chocolate chip pancakes. Phelps later told E! News he was taking in around 10,000 calories a day back then. One sandwich is plenty for the rest of us, and it is seriously good.

You will need: 2 eggs, 2 slices sandwich bread, 1 slice American or cheddar cheese, 1 leaf lettuce, 2 slices tomato, 1/4 onion thinly sliced, 1 tablespoon mayo, 1 teaspoon butter, salt and pepper.

How to make it: Cook the onion in half the butter over medium heat for 6 minutes until golden, then set aside. Fry the eggs in the rest of the butter, season, and add the cheese on top for the last minute. Toast the bread and spread with mayo. Layer lettuce, tomato, eggs and onions, close, and cut in half.

Michael Phelps: chocolate chip pancakes for a champion

Back in 2008, the New York Post reported that Phelps finished his huge breakfast with chocolate chip pancakes. He later told E! News he was eating around 10,000 calories a day while training and tried to cram in ice cream and anything else he could. You do not need to swim for hours to enjoy these. Here is a quick question for you: are you a chocolate chip pancake person, or a blueberry pancake person?

You will need: 1 1/2 cups flour, 2 tablespoons sugar, 2 teaspoons baking powder, 1/2 teaspoon salt, 1 1/4 cups milk, 1 egg, 3 tablespoons melted butter, 1/2 cup mini chocolate chips, maple syrup.

How to make it: Whisk the dry ingredients in a bowl. Whisk the milk, egg and butter in another bowl, then stir into the dry mix until just combined. Heat a buttered skillet over medium heat. Pour 1/4 cup of batter, scatter a few chips on top, and flip when bubbles pop, about 2 minutes. Cook 1 more minute and serve with syrup.

Michael Phelps: thick and golden French toast

French toast was also on the famous Phelps breakfast list from the 2008 Beijing Games era, along with grits and a five-egg omelet. It is the kind of breakfast that makes a Saturday feel special. Thick bread soaks up more custard, so grab brioche or Texas toast if you can. Poll time: what goes on top of your French toast? A) Syrup B) Powdered sugar C) Fresh berries D) All of the above.

You will need: 4 thick slices brioche or Texas toast, 3 eggs, 3/4 cup milk, 1 teaspoon vanilla, 1/2 teaspoon cinnamon, pinch of salt, butter for the pan, berries and syrup.

How to make it: Whisk the eggs, milk, vanilla, cinnamon and salt in a shallow dish. Melt butter in a skillet over medium heat. Dip each slice for about 10 seconds per side. Cook 2 to 3 minutes per side until deep golden. Top with berries and a drizzle of syrup.

Ryan Lochte: a big veggie and ham omelet with hash browns

Before the Rio Games, swimmer Ryan Lochte told Bon Appetit his breakfast included six eggs with spinach, tomatoes and ham, plus hash browns, pancakes, oatmeal and fruit. That is a lot of food, so here is a normal size version for a hungry weekend. It is packed with protein and color, and the crispy potatoes make it feel like a diner plate at home.

You will need: 3 eggs, a handful of baby spinach, 1/2 tomato diced, 2 slices ham chopped, 1 cup frozen shredded hash browns, 1 tablespoon oil, 1 teaspoon butter, salt and pepper.

How to make it: Fry the hash browns in oil over medium high heat until crisp on both sides, about 8 minutes, and season. Whisk the eggs with salt and pepper. Melt butter in a small pan, pour in the eggs and let them set slightly. Add spinach, tomato and ham to one half, fold over and cook 1 more minute.

Ryan Murphy: a salmon and spinach Olympic breakfast omelet

Backstroke champion Ryan Murphy told Men’s Health he eats a banana before training, then has an omelet with spinach, mushrooms, onion and salmon after the pool. It is a smart, savory way to start the day, and smoked salmon makes it feel fancy without extra work. Would you try salmon in your eggs, or is that a hard no for you?

You will need: 3 eggs, 2 ounces smoked salmon torn into pieces, a handful of baby spinach, 3 mushrooms sliced, 2 tablespoons diced onion, 1 teaspoon olive oil, salt and pepper.

How to make it: Cook the onion and mushrooms in oil for 4 minutes. Add the spinach and stir until it wilts, then move the veggies to a plate. Whisk the eggs with a pinch of salt and pepper and pour into the pan. When almost set, add the veggies and salmon to one side, fold, and slide onto a plate.

Ryan Murphy: yogurt, berries and granola in a jar

Murphy also told Men’s Health he likes yogurt with berries and granola. This is the easiest breakfast on the list and perfect for busy mornings. Build a few jars on Sunday night and you have grab and go breakfasts for days. Keep the granola in a separate little bag so it stays crunchy until you eat.

You will need: 2 cups Greek yogurt, 1 cup mixed berries, 1 cup granola, 2 teaspoons honey, 4 small jars with lids.

How to make it: Spoon 1/4 cup yogurt into each jar. Add a layer of berries and a little honey. Repeat with another layer of yogurt and berries. Cover and chill up to 3 days. Add the granola just before eating.

Simone Biles: a cozy Olympic breakfast bowl of oatmeal and fruit

Gymnastics legend Simone Biles told Women’s Health in 2020 that before early practice she has oatmeal or fruit when she has time. So we combined both into one warm bowl. It is simple, cozy and easy to change with whatever fruit you have. Which topping wins at your house? A) Banana B) Strawberries C) Blueberries D) A bit of everything.

You will need: 1 cup old fashioned oats, 2 cups milk or water, pinch of salt, 1 tablespoon maple syrup, 1/2 banana sliced, a few strawberries, a handful of blueberries, 1 tablespoon chopped nuts.

How to make it: Bring the milk and salt to a gentle simmer. Stir in the oats and cook for 5 minutes, stirring often, until creamy. Stir in the maple syrup. Spoon into 2 bowls and top with the fruit and nuts.

Gabby Douglas: day off waffles with cheesy scrambled eggs

On training days, Olympic gymnast Gabby Douglas told Cosmopolitan she ate a bowl of oatmeal with a banana and tea. On her day off, she treated herself to waffles and scrambled eggs with cheese. We love that balance. Champions plan their treats too, and this plate shows that a lazy morning breakfast can still be a really good one.

You will need: For waffles: 2 cups flour, 1 tablespoon baking powder, 2 tablespoons sugar, 1/2 teaspoon salt, 2 eggs, 1 3/4 cups milk, 1/3 cup melted butter. For eggs: 4 eggs, 1/4 cup shredded cheddar, 1 teaspoon butter.

How to make it: Heat the waffle iron. Mix the dry ingredients, then whisk in the eggs, milk and butter until just combined. Cook the waffles until golden. Whisk 4 eggs, cook in butter over low heat while stirring slowly, then fold in the cheese at the end.

Katie Ledecky: peanut butter banana toast before sunrise

Swimming star Katie Ledecky told PureWow in 2019 that before her 6:15 a.m. practice she grabbed a granola bar or peanut butter toast, plus a banana. Five minutes, no fuss, and it tastes great. If you end up with extra spotty bananas this week, turn them into one of these banana desserts that use up spotty bananas.

You will need: 2 slices whole grain bread, 2 tablespoons peanut butter, 1 banana sliced, 1 teaspoon honey, a pinch of cinnamon.

How to make it: Toast the bread until golden. Spread with peanut butter while warm so it gets soft. Top with banana slices, a drizzle of honey and a pinch of cinnamon. Eat right away.

Katie Ledecky: homemade granola bars for busy mornings

Ledecky’s other early morning go to was a granola bar. Homemade bars are easy, cheaper than the store kind, and you choose what goes inside. These are chewy, lightly sweet and great to tuck into a gym bag. Make a pan on Sunday and breakfast is ready all week.

You will need: 2 cups old fashioned oats, 1/2 cup chopped almonds, 1/3 cup honey, 1/2 cup peanut butter, 1/4 cup mini chocolate chips, 1/4 cup dried cranberries, 1 teaspoon vanilla, pinch of salt.

How to make it: Toast the oats and almonds at 350 degrees F for 8 minutes. Warm the honey and peanut butter until smooth, then stir in vanilla and salt. Mix with the oats, then fold in the chips and cranberries. Press firmly into a lined 8 inch pan. Chill 1 hour and cut into 12 bars.

Caeleb Dressel: a simple Olympic breakfast bagel

Caeleb Dressel, who won five gold medals at the Tokyo Games, told USA Today he keeps it small before his first practice: a bagel, toast or oatmeal. Proof that the biggest champions do not always eat the biggest breakfast. Dress up your bagel with a smear of cream cheese and a few toppings for extra flavor.

You will need: 1 bagel, 2 tablespoons cream cheese, 1 small tomato sliced, a few cucumber slices, everything bagel seasoning, black pepper.

How to make it: Slice and toast the bagel until golden. Spread both halves with cream cheese. Add tomato and cucumber slices. Finish with a sprinkle of everything bagel seasoning and black pepper.

Gwen Jorgensen: potato and egg breakfast tacos

Gwen Jorgensen, the 2016 Olympic triathlon champion, shared a cooking video of her breakfast tacos with eggs, potato, peppers and cheese, topped with avocado, lime and cilantro. They are filling, colorful and fun to build at the table. Would you rather have breakfast tacos or a breakfast burrito? Tell us your pick.

You will need: 1 medium potato diced small, 1/2 bell pepper diced, 4 eggs, 1/2 cup shredded cheese, 6 small tortillas, 1 avocado sliced, 1 lime, fresh cilantro, 1 tablespoon oil, salt.

How to make it: Cook the potato in oil over medium heat for 10 minutes until tender and golden, adding the pepper for the last 3 minutes. Season with salt. Pour in the whisked eggs and stir gently until just set. Warm the tortillas, fill with the eggs, then add cheese, avocado, lime juice and cilantro.

Naomi Osaka: smoked salmon and avocado rye toast

Tennis star Naomi Osaka, who lit the Olympic cauldron at the Tokyo Games, told PureWow her breakfast is rye bread with smoked salmon and avocado after a green smoothie. It is fresh, filling and looks like it came from a cafe. It also takes less than 10 minutes to put together.

You will need: 2 slices rye bread, 1 ripe avocado, 1 teaspoon lemon juice, 3 ounces smoked salmon, a few thin slices red onion, 1 teaspoon capers, black pepper, fresh dill.

How to make it: Toast the rye bread. Mash the avocado with lemon juice and a pinch of salt. Spread it on the toast. Layer on the smoked salmon, red onion and capers. Finish with black pepper and a little dill.

Naomi Osaka: a bright green morning smoothie

Osaka told PureWow her trainer makes her a green smoothie with kale, spinach and a coconut flavored sports drink, sometimes with kiwi. Our version uses coconut water and adds banana for natural sweetness. It is a fresh, easy way to sneak greens into your morning. Quick poll: kale or spinach in your smoothie?

You will need: 1 cup coconut water, 1 cup baby spinach, 1/2 cup chopped kale, 1 kiwi peeled, 1 frozen banana, 1/2 cup ice.

How to make it: Add the coconut water and greens to the blender first and blend until smooth. Add the kiwi, banana and ice. Blend again for 30 to 60 seconds until creamy. Pour into a tall glass and drink right away.

Laurie Hernandez: a turkey and cheese Olympic breakfast scramble

Gymnast Laurie Hernandez, part of the gold medal team at Rio 2016, told USADA that on days without an afternoon practice she has scrambled eggs with turkey and cheese, and on busy mornings, yogurt or fruit. She even preps her oatmeal the night before. This scramble is a quick, savory way to end our list. Which of these Olympic breakfast ideas will you try first?

You will need: 4 eggs, 2 tablespoons milk, 3 slices deli turkey chopped, 1/3 cup shredded cheese, 1 teaspoon butter, salt, pepper, chives.

How to make it: Whisk the eggs with milk, salt and pepper. Melt butter in a nonstick pan over medium low heat. Add the turkey for 1 minute. Pour in the eggs and stir slowly with a spatula until softly set. Fold in the cheese, top with chives and serve with toast.