While it is logical to assume that high-calorie breakfasts may help you gain weight, it does not always work that way. What you must instead do is consume protein-rich breakfasts with healthy fats to gain muscle mass and healthy body weight. Check out these 10 yummy 300-500 calorie weight gain breakfasts that are rich in protein, good carbs, and healthy fats. Scroll down!
How Many Calories To Consume In Breakfast For Weight Gain?
You may consume 300-500 calories for breakfast to gain weight. Remember, you must consume 500 calories more than what you should ideally. If you consume 1500 calories to maintain your weight, consume 2000 calories per day to gain weight. Now, are you ready for 10 simple, fuss-free breakfast recipes that look good, smell good, and taste so good? Let’s begin!
10 Yummy Breakfast Ideas For Weight Gain
1. Oatmeal Peanut Porridge
Calories – 472; Protein: 23 g; Fats: 22 g; Carbohydrates: 57 g; Serves – 1; Cooking Time – 10 mins
1/2 cup instant oats 1 cup full-fat milk 1 banana, sliced 2 tablespoons peanut butter A handful of raisins, soaked 1 tablespoon honey
2. Sausage And Cheese Omelet
Calories – 409; Protein: 38 g; Fats: 27 g; Carbohydrates: 4 g; Serves – 1; Cooking Time – 15 mins
1 large whole egg 3 egg whites 3 chicken sausages, sliced 1 cube goat cheese, grated Salt to taste ½ teaspoon black pepper 2 teaspoons olive oil Cilantro for garnish
3. Delicious Mango Shake
Calories – 451; Protein: 17.4 g; Fats: 19.7 g; Carbohydrates: 92 g; Serves – 2; Cooking Time – 10 mins
1 cup mango 1 cup Greek yogurt ¼ cup water 6 Medjool dates 4 tablespoons honey A handful of blueberries A handful of hazelnuts
4. Homemade Granola Breakfast
Calories – 375; Protein: 10 g; Fats: 17 g; Carbohydrates: 50 g; Serves – 1; Cooking Time – 40 mins
4 cups rolled oats ½ cup pepita ½ cup sliced almonds ½ cup cashew nuts ½ cup walnuts 1 teaspoon cinnamon ⅓ cup honey ½ cup Medjool dates and raisins, chopped ½ teaspoon vanilla extract A pinch of salt
10 tablespoons of homemade granola ½ cup yogurt ½ pear, chopped A drizzle of honey (optional)
5. Cottage Cheese Pancake With Raspberry Jelly
Calories – 464; Protein: 20 g; Fats: 22 g; Carbohydrates: 34 g; Serves – 4; Cooking Time – 30 mins
1 cup cottage cheese 3 eggs, lightly beaten ½ cup wheat flour 1 ½ cups whole milk 2 tablespoons coconut oil 4 teaspoons butter 4 tablespoons honey 4 tablespoons Greek yogurt Raspberry jelly (according to taste)
6. Full English Breakfast
Calories – 576; Protein: 28 g; Fats: 32 g; Carbohydrates: 39 g; Serves – 1; Cooking Time – 20 mins
2 eggs 2 chicken sausages 2-3 strips of bacon 5-6 button mushrooms ¼ cup baked beans 1 whole wheat bread A dollop of butter Salt to taste ½ teaspoon black pepper
7. Quick Peanut Butter And Jam Sandwich
Calories – 382; Protein: 11 g; Fats: 22 g; Carbohydrates: 37 g; Serves – 1; Cooking Time – 5 mins
2 whole bread slices 2 tablespoons peanut butter 1 tablespoon jam of your choice
8. Vegan Protein Shake
Calories – 265; Protein: 24 g; Fats: 14 g; Carbohydrates: 18 g; Serves – 2; Cooking Time – 10 mins
2 scoops vegan protein powder 2 tablespoons almond powder 1 tablespoon cashew powder 2 cups soy milk
9. Tofu Scramble
Calories – 293; Protein: 16 g; Fats: 20 g; Carbohydrates: 12 g; Serves – 1; Cooking Time – 10 mins Camilla, a chef, shared how she made her tofu scramble delicious and flavorful in her blog post. She said, “I have used a little onion and garlic together with ground turmeric to make this tofu scramble, generously seasoned with salt and pepper. It tastes so good (i).”
1 cup grated tofu 1 tomato, chopped ½ medium-sized onion, chopped 1 seeded green chili, chopped 2 dollops of butter Salt to taste ¼ teaspoon pepper Cilantro for garnish
10. Avocado And Egg Sandwich
Calories – 469; Protein: 20 g; Fats: 27 g; Carbohydrates: 40 g; Serves – 1; Cooking Time – 5 mins
2 slices of whole wheat bread ½ avocado, sliced 2 tablespoons cottage cheese, mashed 2 eggs A handful of pepita Salt to taste A pinch of pepper
Another healthy option you can add to your weight-gain diet are smoothies. Check out a quick recipe for a smoothie in the next section.
Breakfast Smoothie For Weight Gain
Smoothies are a convenient and nutritious addition to your diet if you are looking to gain weight. They offer a simple and quick way to increase your calorie and nutrient intake, and they are easy to customize based on your dietary needs. Here’s a quick and delicious recipe that can help you gain weight: Ingredients
1 ripe banana 1 cup whole milk 2 tablespoons peanut butter 2 tablespoons oats
How To Prepare You can also add nuts and seeds of your choice to add healthy fats to your diet for weight gain (1). Can a skinny person gain weight? Check out the infographic below to learn more about the nutrition profile of the top foods that will help you nourish your body and achieve your target weight.Illustration: StyleCraze Design Team Sara Chatfield, RDN, says, “It can be challenging to gain weight if you are underweight due to a fast metabolism, a poor appetite, or food restrictions. The best approach is to try for moderate weight gain by adding about 300-500 extra calories daily, spread out at meals and snacks.” How To Gain Weight Safely? Sara advises to add an extra 100 calories per meal or snack to gain weight gradually. Be sure to choose nutrient-rich foods rather than empty calories from sugary or highly processed foods that can harm your health and fitness. For a high-calorie nutrient-rich breakfast idea, blend up a homemade smoothie with your favorite frozen fruit, your choice of milk, and a frozen banana. For extra calories, add avocado, full-fat yogurt, nut butter, or hemp or chia seeds. For other ways to add calories to breakfast foods, try mashing avocado on toast and top with a fried egg or toasted sunflower seeds and a drizzle of olive oil.” She adds, “Add a side of full-fat or Greek yogurt or a handful of nuts and dried fruit to any breakfast.” Why is breakfast important for weight gain? Breakfast is essential for weight gain since it provides essential vitamins and minerals for the day and speeds up your metabolism after a night of fasting. In addition to maintaining blood sugar levels and supporting overall weight gain objectives, a balanced breakfast rich in proteins, healthy fats, and complex carbohydrates also boosts muscle growth. How can I increase my calorie intake healthily? Choose protein-rich meals like lean meats and legumes and include nutrient-dense, calorie-rich foods like avocados, almonds, and whole grains in your diet. In order to increase the calorie content of your meals, you need to consume high-calorie drinks like milk and smoothies and add calorie enhancers like cheese and honey. How does a healthy breakfast help you gain weight? Healthy breakfasts contain protein (for muscle building), good carbohydrates (for energy), and healthy fats (reduced inflammation and improved heart health). These are not just high calorie foods for weight gain; they are also nutrient-rich. What to eat for breakfast to gain weight? Consume a source of protein like eggs, mushrooms, chicken, tuna, beans, etc. Include whole grains like quinoa, barley, wheat, etc. Also, add in nuts, nut butter, whole milk, mango, banana, and protein powders. What is the best breakfast for building muscle? A breakfast loaded with a protein source is ideal for building lean muscle mass. What should I drink in the morning to gain weight? Drink a protein-loaded smoothie or shake that should also contain a good source of healthy fats to gain weight. Do I need to work out to gain weight? Yes, absolutely! Strength training or lifting weights is a great way to increase muscle mass and improve muscle tone. Is it good to have a high-calorie breakfast? Yes. A high-calorie breakfast is associated with lower hunger pangs and lower sweet cravings throughout the day. Such a breakfast also boosts metabolism. Which fruit is good for weight gain? Mangoes, bananas, and dried fruits like dates, apricots, raisins, and figs are high in calories and help gain weight. Which milk is best for weight gain? Whole milk or full-fat buffalo milk is the best choice for weight gain as they contain double the amount of fat compared to cow milk. How many eggs should I eat for breakfast to gain weight? It is generally recommended to eat 3-4 whole eggs per day to bulk up or gain weight.
Illustration: Yummy Healthy And High-Calorie Breakfasts For Weight Gain
Looking to gain weight in a healthy way? Explore the top 10 most effective foods that can help you achieve your weight gain goals. Watch this insightful video to discover the right nourishment for your journey.
