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

Make the first meal of your day healthy to add curves and muscles in the right places.

Medically reviewed by Ionut Ignat, RDN Ionut Ignat Ionut IgnatRDN facebook_iconinsta_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years

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 Breakfast Ideas For Weight Gain

1. Oatmeal Peanut Porridge

Oatmeal peanut porridge for weight gain
Image: Shutterstock

Calories – 472; 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
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.
protip_icon 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

Sausage and cheese omelet for weight gain
Image: Shutterstock

Calories – 409; 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
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.

3. Delicious Mango Shake

Mango shake for weight gain
Image: Shutterstock

Calories – 451; 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
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.
protip_icon 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

Homemade granola breakfast for weight gain
Image: Shutterstock

Calories – 375; 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!

5. Cottage Cheese Pancake With Raspberry Jelly

Cottage cheese pancake with raspberry jelly for weight gain
Image: Shutterstock

Calories – 464; 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)
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.

6. Full English Breakfast

English breakfast for weight gain
Image: Shutterstock

Calories – 576; 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
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!

7. Quick Peanut Butter And Jam Sandwich

Peanut butter and jam sandwich for weight gain
Image: Shutterstock

Calories – 382; Serves – 1; Cooking Time – 5 mins

  • 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!

8. Vegan Protein Shake

Vegan protein shake for weight gain
Image: Shutterstock

Calories – 529; Serves – 2; Cooking Time – 10 mins

  • 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.

9. Tofu Scramble

Tofu scramble for weight gain
Image: Shutterstock

Calories – 293; 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
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.

10. Avocado And Egg Sandwich

Avocado and egg sandwich for weight gain
Image: Shutterstock

Calories – 469; 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
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.
protip_icon 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:


  • 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!

You can also add nuts and seeds of your choice to add healthy fats to your diet for weight gain (1).

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.

nutrition profile of top 5 high calorie foods(infographic)

Illustration: StyleCraze Design Team

The path to gaining weight through healthy eating can be difficult. However, it is not impossible, and it can be achieved with the help of a few good meals. You can try these weight management breakfast recipes and find out if they work for you. These recipes are particularly helpful for people who are naturally underweight and individuals who are trying to stir up their appetite. They are great for meal planning and help you maintain a healthy lifestyle, as they contain protein-rich ingredients along with a healthy fat content that may increase appetite, boost digestion, and promote weight gain. Make sure you follow a balanced diet and a regular exercise regimen to achieve the best results.

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.”

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; 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.

Key Takeaways

  • Consuming high-calorie breakfasts that are rich in proteins and healthy fats may help gain healthy body weight and muscle mass.
  • The intake of 300–500 calories more than your usual calorie intake in your breakfast can help you gain weight.
  • Smoothies are a simple way to add calories as well as nutrients to your breakfast.
  • Protein-rich ingredients with a healthy fat content can help increase appetite in underweight individuals.

weight gain breakfast_illustration

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.

Personal Experience: Source


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Ionut Ignat

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. Followed online by over half a million people in Romania, Ionut has a...read full bio