10 Yummy, Healthy, And High-Calorie Breakfasts For Weight Gain

If you are looking for weight gain breakfasts, you have come to the right place.

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 Weight Gain Breakfast Ideas

1. Oatmeal Peanut Porridge

Calories – 472; Protein: 23 g; Fats: 22 g; Carbohydrates: 57 g; Serves – 1; Cooking Time – 10 mins

Ingredients

• 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

How To Prepare

1. Bring the milk to a boil and add the instant oats.
2. Simmer and cook until the oats become soft and the milk thickens.
3. Remove from the flame and transfer to a bowl.
4. Add honey and peanut butter. Stir well.
5. Top it with banana slices and raisins.

Why It Works

This weight gain breakfast recipe contains oats, which are a great source of complex carbohydrates and fiber, and provide sustained energy, and help prevent blood sugar spikes (1). It also has full-fat milk that adds calories and protein to the recipe, which is crucial for muscle building and recovery (2). Peanut butter is one of the best high-calorie, healthy fat and protein sources, supporting muscle growth while keeping the meal satisfying (3). The banana and raisins enhance the dish with natural sugars. Overall, these ingredients create a nutrient-dense, high-calorie meal that is both delicious and effective for those trying to gain weight.

Quick Tip

You can add cumin, cinnamon, ginger, or nutmeg powder to impart a sweet and spicy flavor to your oatmeal peanut porridge. Additionally, you can sprinkle fennel seeds or flax seeds as crunchy toppings.

2. Sausage And Cheese Omelet

Calories – 409; Protein: 38 g; Fats: 27 g; Carbohydrates: 4 g; Serves – 1; Cooking Time – 15 mins

Ingredients

• 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

How To Prepare

1. Whisk the whole egg and egg whites with salt and pepper in a large bowl.
2. Heat the oil in a skillet and toss the sliced chicken sausages lightly for about 1 minute.
3. Transfer the sausages to a bowl. Add in the whisked eggs to the same oil.
4. Spread the eggs evenly. When the egg is half cooked, add in the sausages and grated cheese.
5. Fold the egg and cook for 20 seconds more over low flame.
6. Transfer it to a plate and garnish with cilantro.

Why It Works

This recipe contains eggs, which are a rich source of protein that contributes to muscle growth and healthy fats needed for healthy weight gain (4). Chicken sausages are another protein source in the recipe. They also add extra calories to it (5). Goat cheese is also rich in protein and healthy fats. It also gives the omelet a creamy texture while increasing its caloric value (6).

3. Delicious Mango Shake

Calories – 451; Protein: 17.4 g; Fats: 19.7 g; Carbohydrates: 92 g; Serves – 2; Cooking Time – 10 mins

Ingredients

• 1 cup mango
• 1 cup Greek yogurt
• ¼ cup water
• 6 Medjool dates
• 4 tablespoons honey
• A handful of blueberries
• A handful of hazelnuts

How To Prepare

1. Toss in the mangoes, yogurt, hazelnuts, and dates into a blender.
2. Add water and blend well.
3. Transfer it to two glasses.
4. Garnish with blueberries and hazelnuts.

Why It Works

This weight gain breakfast recipe contains mangoes rich in natural sugars (7). Medjool dates and honey further enhance the natural sweetness of the shake. Greek yogurt contributes high-quality protein and probiotics, supporting gut health while promoting muscle gain (8). The addition of hazelnuts introduces healthy fats and protein, contributing to a more balanced and energy-rich meal (9). The recipe also has blueberries. While not high in calories, they provide antioxidants that boost your overall health (10).

Quick Tip

You can add sliced mangoes, cherries, raisins, or pistachios as a delicious topping to your mango milkshake. Additionally, you can add strawberry or peach syrup to make it a delicious milkshake.

4. Homemade Granola Breakfast

Calories – 375; Protein: 10 g; Fats: 17 g; Carbohydrates: 50 g; Serves – 1; Cooking Time – 40 mins

Ingredients To Make Granola At Home

• 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

For A Quick Breakfast For Weight Gain

• 10 tablespoons of homemade granola
• ½ cup yogurt
• ½ pear, chopped
• A drizzle of honey (optional)

How To Prepare For Homemade Granola

1. Mix all ingredients and spread on a baking tray.
2. Bake for 40 minutes at 150 degrees Celsius or 300 degrees Fahrenheit.
3. Cool it and crumble the granola. Store in a jar.

For A Quick Breakfast For Weight Gain

1. Mix half a cup of yogurt with eight tablespoons of granola.
2. Top it with chopped pear and a drizzle of honey.
3. Mix and eat!

Why It Works

The rolled oats in this weight-gain breakfast recipe offer complex carbohydrates and fiber that provide long-lasting energy. They also help prevent sugar spikes (1). Nuts and seeds like pepitas, almonds, cashews, and walnuts offer healthy fats, protein, and essential minerals, contributing to a calorie surplus for weight gain (11). When you combine this healthy mix with yogurt, it becomes an ideal breakfast option for those trying to put on weight while maintaining overall health. This is because yogurt contains protein and probiotics. It helps support gut health while promoting muscle gain (8).

5. Cottage Cheese Pancake With Raspberry Jelly

Calories – 464; Protein: 20 g; Fats: 22 g; Carbohydrates: 34 g; Serves – 4; Cooking Time – 30 mins

Ingredients

• 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)

How To Prepare

1. Mix cottage cheese, wheat flour, coconut oil, eggs, milk, and honey in a bowl.
2. Add butter to a skillet and a ladle of the pancake batter.
3. Flip after 2 minutes.
4. Serve hot with a dollop of Greek yogurt and raspberry jelly.

Why It Works

These pancakes are a protein-rich, high-calorie meal perfect for sustained energy and muscle growth. They contain cottage cheese, a rich source of protein that supports muscle repair and growth throughout the day (12), (2). The eggs and milk also add to the protein content of the recipe along with healthy fats that are needed for weight gain (4), (13). Whole wheat flour provides complex carbs, ensuring steady energy release and preventing energy crashes (14).

6. Full English Breakfast

Calories – 576; Protein: 28 g; Fats: 32 g; Carbohydrates: 39 g; Serves – 1; Cooking Time – 20 mins

Ingredients

• 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

How To Prepare

1. Add butter to a skillet.
2. Toss in the sausages, mushrooms, and bacon strips.
3. Cook for 5-6 minutes.
4. Transfer the sausages, mushrooms, and bacon strips to a plate.
5. Crack open two eggs in the skillet and cook for 2 minutes.
6. Sprinkle salt and pepper on the eggs.
7. In the meanwhile, toast the bread.
8. Transfer the eggs to the plate.
9. Add some baked beans and toast.
10. Your English breakfast is ready!

Why It Works

This classic weight gain breakfast is packed with protein, fats, and carbohydrates. A substantial amount of protein, fats, and calories in the recipe comes from eggs, chicken sausages, and bacon (4), (5), and (15). The button mushrooms and baked beans add fiber and carbohydrates to the recipes, helping to maintain energy levels throughout the day (16), (17). Whole wheat bread serves as a slow-digesting carbohydrate source (14).

7. Quick Peanut Butter And Jam Sandwich

Calories – 382; Protein: 11 g; Fats: 22 g; Carbohydrates: 37 g; Serves – 1; Cooking Time – 5 mins

Ingredients

• 2 whole bread slices
• 2 tablespoons peanut butter
• 1 tablespoon jam of your choice

How To Prepare

1. Spread the peanut butter evenly on one bread slice.
2. Spread the jam on the other slice of bread.
3. Club them together and take a generous bite!

Why It Works

The whole wheat bread in this recipe serves as the complex carbohydrate base, providing sustained energy (14). Peanut butter is rich in protein and healthy fats, offering a dense calorie source that supports muscle growth (3). The jam introduces sugar to the recipe and increases calorie intake, which is needed for weight gain (18).

8. Vegan Protein Shake

Calories – 265; Protein: 24 g; Fats: 14 g; Carbohydrates: 18 g; Serves – 2; Cooking Time – 10 mins

Ingredients

• 2 scoops vegan protein powder
• 2 tablespoons almond powder
• 1 tablespoon cashew powder
• 2 cups soy milk

How To Prepare

1. Toss all ingredients into a blender.
2. Blend well and transfer it to two glasses.

Why It Works

This weight gain breakfast shake contains vegan protein powder, which ensures your body gets all essential amino acids for muscle recovery and growth (19). Almond and cashew powders provide healthy fats and additional calories, making the shake more energy-dense (20), (21). Soy milk, a plant-based alternative to dairy, contributes extra protein and beneficial unsaturated fats (22). All these ingredients make this high-calorie, nutrient-packed shake an excellent way for vegans to meet their weight-gain goals.

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).”

Ingredients

• 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

How To Prepare

1. Add the butter to a pan.
2. Toss in the onion and tomato.
3. Cook for 5-6 minutes.
4. Add in the grated tofu, green chilies, salt, and pepper.
5. Stir and cook for 5 minutes.
6. Cover and cook for 2 minutes more.
7. Garnish with cilantro before serving.

Why It Works

This recipe contains tofu, an excellent source of plant-based protein and healthy fats, supporting muscle development (23). Tomatoes, onions, and green chili provide additional nutrients and flavors to the recipe. Butter increases the calories in the recipe, helping you reach your calorie surplus (24). This protein-rich meal is a great alternative to traditional egg scramble for those seeking weight gain.

10. Avocado And Egg Sandwich

Calories – 469; Protein: 20 g; Fats: 27 g; Carbohydrates: 40 g; Serves – 1; Cooking Time – 5 mins

Ingredients

• 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

How To Prepare

1. Boil the eggs.
2. Toast the bread and spread mashed cottage cheese.
3. Add avocado slices on top.
4. Finally, place the boiled eggs on top.
5. Sprinkle salt, pepper, and pepita.

Why It Works

This weight gain breakfast recipe contains avocado that is packed with monounsaturated fats and essential vitamins. It helps you increase your caloric intake without affecting your cholesterol levels (25). Eggs serve as a high-quality protein source, making them ideal for muscle growth (4). The recipe also contains cottage cheese that adds extra protein and a creamy texture (12). Whole wheat bread ensures a steady carbohydrate release, keeping energy levels stable throughout the day (14).

Quick Tip

You can use cheddar, mozzarella, or Swiss cheese as a substitute for cottage cheese.

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

1. Cut the banana into small pieces.
2. Add all the ingredients to a blender.
3. Blend all the ingredients until smooth.
4. Enjoy your high-calorie, nutritious smoothie!

Why It Works

This weight-gain breakfast smoothie is a quick, calorie-dense meal option that is both nutritious and easy to consume. It contains a ripe banana that serves as a carbohydrate source and provides natural sugars for energy (26). Whole milk ensures ample healthy fats and protein, essential for weight gain (13). Peanut butter adds extra protein and calories (3). The recipe also contains oats that provide fiber and complex carbohydrates for sustained energy release without spiking blood glucose levels (1).

You can also add nuts and seeds of your choice to add healthy fats to your diet for weight gain (27).

Note: If you are a vegan, you can easily customize these recipes by replacing full-fat milk with coconut milk, almond milk, or soy milk for a creamy texture. Use maple syrup or agave nectar instead of honey for a vegan sweetener. You may swap the meat, eggs, and cottage cheese in the recipes with tofu, seitan, or tempeh. You may also use lentils or chickpeas for protein. However, these may affect the calories and nutritional balance of the dish.

Weight gain is primarily influenced by the balance between calories consumed and calories burned. In the next section, we will learn more about the science behind weight gain.

The Science Behind Weight Gain

Ideally, your body needs a specific amount of calories daily to maintain its current weight and perform functions like physical activity. If you consume more than that, the surplus calories are stored for future use by the body (28). The body first converts them into glycogen and stores it in your muscles and liver. When these glycogen stores are full, the extra calories are converted into fat (29). This gets stored in your body and gradually leads to weight gain.

Now, gaining weight can be just as challenging as losing it. One main challenge is that some people naturally burn calories at a higher rate, making it difficult to maintain a caloric surplus needed for weight gain. Others may have a small appetite that can make it hard for them to eat enough food consistently to gain weight.

However, if you want to gain weight, you must consume more calories than your body burns. These calories can come from fats, carbohydrates, and protein. Here is what you need to know about them:

• Carbohydrates are the body’s primary source of energy. When consumed in excess, they are converted into glycogen and stored in the liver and muscles. Once glycogen stores are full, excess carbohydrates are converted into fat (14).
• Proteins are essential for muscle growth and repair. While they are less likely to be stored as fat, consuming high amounts of protein can contribute to overall calorie intake (2).
• Fats are energy-dense and can easily contribute to a calorie surplus. They are stored in adipose tissue, a connective tissue that stores energy and insulates the body. If consumed in large quantities, fats can lead to weight gain (30).

Gaining weight in a healthy way involves more than just eating more food. It requires a strategic approach that prioritizes nutrient-dense and calorie-rich choices. The following section will provide you with some effective tips to help you increase your weight sustainably and healthily.

Tips For Healthy Weight Gain

Here are some simple tips you can follow for healthy weight gain:

• Rather than relying on three large meals, aim for 5-6 smaller meals and snacks throughout the day. This approach helps gradually increase calorie intake without making you feel uncomfortably full.
• Healthy fats like avocados and nuts are the most calorie-dense macronutrients (30). If you struggle to eat large portions, incorporate these into your meals.
• Prioritize whole, nutrient-dense foods like whole wheat bread that offer vitamins, minerals, and healthy fats alongside calories.
• Keep healthy snacks like trail mix and peanut butter on toast handy for easy daily calorie boosts.
• Drink enough water, but avoid drinking right before meals to prevent feeling full too soon.
• If you engage in strength training or exercise, do not skip eating post-workout. This is essential for muscle recovery and growth.

Lastly, it is also important to note that healthy weight gain takes time. Keep track of your meals and progress, and adjust your intake as needed. Gradually increasing your calorie intake by 300-500 calories per day can help you gain weight steadily without excessive fat gain.

Infographic: Nutrition Profile Of Top 5 High-Calorie Foods

Adding nutritionally rich foods to your diet is essential if you want to achieve a healthy weight. You can incorporate them in any way, whether it’s a smoothie, soup, stew, or any other form.

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

Frequently Asked Questions

Can a skinny person gain weight?

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

Image: Stable Diffusion/StyleCraze Design Team

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.

Was this article helpful?

Reviewer Expert Author Editor Fact Checker

Ionut Ignat(RDN, PHD, MD)

     

Ionut Ignat is a registered nutritionist and dietitian in Romania with 35 years of experience. After graduating from medical school (Nutrition & Dietetics), he followed it up with a Master's Degree in Clinical & Pathological Food Disorders and Addictions and a PhD in Oncology Nutrition and Dietetics.

Read full bio of Ionut Ignat

• 
  Sara ChatfieldMPH, RDN Sara Chatfield, MPH, RDN, is a Registered Dietitian Nutritionist with over 5 years of experience. She has a Master's in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns.
  
  Sara Chatfield, MPH, RDN, is a Registered Dietitian Nutritionist with over 5 years of experience. She has a Master's in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns.

Charushila BiswasHealth & Wellness Writer

   

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach with a Biotechnology degree from the University of Mumbai. Her scientific background and passion for writing empower her to create research-backed articles on health, nutrition, and diet.

Read full bio of Payal Karnik