“One should not attend even the end of the world without a good breakfast,” Robert A Heinlein famously said. For those who find it difficult to gain weight, having a calorie-and protein-rich breakfast is a solution. A good breakfast keeps you going throughout the day by fuelling your body with energy. Skipping it can hamper concentration and focus and cause weight loss. The day’s first meal should be rich in healthy fats, protein, vitamins, and minerals. Opt for whole wheat cereals, eggs, nuts and nut butter, avocados, and protein supplements, abundant in protein for muscle growth. Dirty Bulking (aggressive weight gain) isn’t advisable since it may cause excessive fat gain, sluggishness, and increase blood sugar and cholesterol. Hence, one must adopt healthy practices like eating a nutrient-packed breakfast.
A healthy breakfast for weight gain must offer anywhere between 200-300 calories per serving, which may vary with factors like body weight and metabolism.
Here’s list of 10 healthy breakfasts for weight gain to help you meet your goals without resorting to fad diets. The calorie-rich foods are delicious- you will not be able resist trying them.
1. Avocado and egg sandwich:
Avocado and egg sandwiches are a healthy breakfast option for weight gain. Avocados are calorie and nutrient-dense, rich in healthy fats, fibre, vitamins and minerals; multigrain bread contains cereals, which are a good source of carbohydrates; eggs are rich in proteins, good fats, calcium, and Vitamin D3.
2. Sabudana cutlets:
They’re high in calories and carbohydrates, making them the best breakfast in the morning for weight gain. Potatoes, used to bind the cutlets, are rich in carbohydrates, potassium, and vitamin C. Sabudana is gluten-free.
3. Banana pancakes with fruits:
Have banana pancakes and fruits in your morning diet since they’re high calorie and easy to prepare on days that you’re running late. Bananas are rich in carbohydrates and fibre; eggs and curd in pancakes are rich in protein. Fruits are a good source of vitamins and minerals, and fibre.
4. Cheese omelette:
This wholesome, protein-rich breakfast is all you need to gain weight healthily and fuel yourself for the day. Besides protein, cheese also contains calcium and vitamins K and B12, which ward off nutritional deficiencies.
5. Granola with Greek Yoghurt:
Gain weight healthily with this energy-boosting breakfast- granola is a nutrient-packed mixture of oats, dry fruit, muesli, and honey; greek Yoghurt is rich in protein, carbohydrates and fats and vitamins B2, B12, and selenium.
6. Banana shake:
The best breakfast for weight gain is, undoubtedly, banana shake. Whip up bananas into a shake by mixing them with milk. Banana is a good source of carbohydrates; milk is a good source of carbohydrates, fat, protein, vitamins and minerals. Top up with a generous serving of cashews, which provide the calories, carbohydrate, and sugar needed for weight gain.
7. Peanut Butter smoothie:
Peanut Butter is high in protein, good fats, and carbohydrates; milk is loaded with nutrients and vitamins B12 and D and calcium. Add almonds, a good source of calories, protein, and fat, and walnuts, which are rich in vitamins and minerals.
8. Paneer Stuffed Chapatis:
This healthy and protein and carbohydrate-rich recipe is something you shouldn’t miss out on- paneer provides protein, saturated and unsaturated fats, magnesium and phosphorus; chapatis are a good choice for carbohydrates. Sprinkle ghee, a healthy fat for best results.
9. Oatmeal Porridge:
Mix rolled oats with milk for a calorie-dense, nutritious breakfast meal. Add sugar, almonds, and figs, which contain healthy fats and calcium.
10. Potato Sandwich:
It’s the perfect breakfast for weight gain. Stuff potatoes into multigrain bread, which is rich in carbohydrates and fibre. Add black pepper to boost digestion.