Breakfast is often overlooked, especially by those aiming to gain muscle mass and enhance their training intensity. However, strategically choosing your breakfast can provide the necessary nutrition and energy to optimize your workouts and overall well-being. Combining foods thoughtfully allows you to fully leverage their benefits.
The Importance of Breakfast for Weight Gain
Skipping breakfast can hinder concentration and focus, potentially leading to unwanted weight loss. A well-composed breakfast fuels the body with energy, setting the stage for a productive day. The ideal breakfast should be rich in healthy fats, protein, vitamins, and minerals. Prioritize whole wheat cereals, eggs, nuts and nut butter, avocados, and protein supplements, as these are abundant in protein, crucial for muscle growth.
It's important to remember that "dirty bulking," or aggressive weight gain, is not advisable. This approach can lead to excessive fat gain, sluggishness, and increased blood sugar and cholesterol levels. Instead, focus on healthy, balanced options.
Breakfast Ideas for Healthy Weight Gain
Here are some healthy breakfast ideas, incorporating both recipes and readily available options, to help you achieve your weight gain goals without resorting to unhealthy strategies.
1. Omelets
Cheese and Vegetable Omelette
A cheese and vegetable omelette is an excellent choice for a breakfast packed with protein and essential nutrients. This recipe is easy to prepare and perfect for starting a mass-gaining day.
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- Preparation: In a bowl, whisk eggs and milk until frothy. Heat oil in a non-stick pan over medium heat and add chopped vegetables. Sauté the vegetables for about 5 minutes, or until tender. Pour the egg mixture into the pan and cook for 2-3 minutes, until the mixture begins to set. Add grated cheese, mix well, and cook for another 2 minutes. Flip the omelette and cook for an additional minute before serving.
Vegetable and Seed Omelette
This breakfast is rich in protein, nutrients, and flavor.
- Preparation: Start by cutting the vegetables into small pieces. Heat some olive oil in a pan and sauté the vegetables until tender. Pour the egg mixture into the pan with the vegetables, mix well, and cook until the omelette is golden brown on both sides.
2. Smoothies
Banana and Oatmeal Smoothie
A banana and oatmeal smoothie is a great option for muscle building. This breakfast provides the energy and nutrients needed for workouts and muscle development. It is also an excellent source of fiber, which helps regulate digestion and maintain stable blood sugar levels, and is rich in B vitamins, magnesium, and iron. Bananas are rich in dietary fiber, carbohydrates, vitamins A, B, and C, potassium, and magnesium.
- Preparation: Peel the banana, cut it into slices, and mix them in a blender. Add almond milk or vegetable milk, oatmeal, honey, and cinnamon. Blend until you get a smooth and homogeneous consistency.
Homemade Protein Smoothies
Making your own smoothies gives you full control over the ingredients and can help you boost calories.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other milk alternatives.
- Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
- Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
All of these smoothies provide around 400-600 calories, along with a high amount of protein, and other important vitamins and minerals. A protein smoothie offers a great way to increase your daily calories in a portable way that meets your taste preferences.
3. Toast
Toast with Eggs and Vegetables
Toast with eggs and vegetables is a must-have for mass gainers. This breakfast is rich in protein, carbohydrates, and nutrients. It is very easy to prepare and offers a great alternative to dairy products and other foods rich in fat and sugar.
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- Preparation: Start by sautéing the vegetables with a little olive oil. Once the vegetables are cooked, add the eggs and stir until they are well cooked. Toast slices of bread to your liking. Season with salt, pepper, and herbs according to your taste.
Curry-Avocado Crispy Egg Toast
Avocado toast is always a favorite, but just toast and avocado don’t add up to a ton of protein. An easy solution: Top it off with a fried or hard-boiled egg. Each large egg adds about 6 g of protein to the equation.
Pear and Cottage Cheese Toast
Everyone seems to be talking about cottage cheese these days. The dairy product is a top choice for anyone looking to boost their protein intake (half a cup of 1% cottage cheese has 14 grams of protein and only about 80 calories). Spread some on toast, then layer on fresh fruit and nuts.
Toast with Toppings
"The easiest idea is to combine toast with other higher-protein foods," says Brett Singer, RD, CSSD, a sports dietitian at Memorial Hermann Rockets Sports Medicine Institute in Houston. "You can add smoked salmon to your toast or top it with cooked eggs for protein, along with some avocado for high-quality fats and fiber. You can also try topping your toast with cottage cheese,” then add various savory spices and herbs or sweet, warming spices for added flavor.
4. Yogurt
Greek Yogurt and Fruit
Greek yogurt and fruit is the perfect breakfast for gaining muscle mass. It provides all the nutrients your body needs for proper muscle growth and is very easy to prepare. You can add different types of fruits, according to your preferences, for a breakfast rich in fiber, vitamins, and minerals.
- Preparation: In a large bowl, mix the Greek yogurt with honey. Add the chopped fruit and mix everything together, then pour the mixture into individual bowls.
Yogurt Parfaits
"Yogurt parfaits are hands-down one of my favorite high-protein breakfasts," says Rounder. She tops plain, full-fat Greek yogurt with whatever toppings she’s in the mood for-usually a combination of walnuts (for added protein and healthy fat), berries (for fiber), a few spoonfuls of granola (for crunch), and a drizzle of honey (extra sweetness!).
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Yogurt With Strawberries and Almond-Buckwheat Groats
With 20-plus grams of protein per cup, there’s good reason this thick, creamy yogurt is a go-to breakfast.
5. Pancakes
Peanut Butter-Banana Pancakes
Yep, a stack of pancakes can actually pack in protein. Fifteen grams of protein from peanut butter, combined with the fiber and nutrients from bananas, ensure that you’ll feel full until lunch. For an extra boost of protein, skip the syrup and serve with yogurt and chopped nuts, plus extra bananas and honey.
Protein Pancakes with Banana
Add protein powder to these oat and banana pancakes for a filling breakfast. Serve stacked with a dollop of Greek yogurt, sliced bananas and maple syrup.
Easy Protein Pancakes
Up your protein with these pancakes made with eggs, oats, milk and protein powder. A great breakfast after a workout, enjoy with nut butter or fruit.
Spinach Protein Pancakes
These gluten-free buckwheat pancakes are high in protein, folate and tasty too, with buttermilk, spinach and a pinch of paprika for added punch.
6. Other High-Protein Breakfast Ideas
Spinach and Lemon Hummus Egg Wraps
Instead of a tortilla or English muffin, use protein-rich eggs as the wrapper for a bunch of nutrient-packed fillings, like high-protein hummus, fresh herbs, and sliced tomatoes. Try this technique for lunch, too, stacked with your favorite sandwich ingredients.
Quinoa Frittata With Roasted Red Peppers and Manchego
Instead of relying on one protein, pick two. This easy breakfast bake utilizes hearty quinoa and eggs which double up on the necessary macro-nutrient and provide a host of vitamins and minerals.
Mocha Overnight Oats
Whether you have picky eaters at home or simply don’t have time to prepare breakfast in the morning, a make-ahead star like overnight oats is a game-changer. treat that packs in 10 g of fiber and 13 g of protein.
Gruyère Veggie Crepes With Fried Eggs
Looking for something a bit more elevated that still offers loads of nutritious elements? This cheesy veggie crepe is so delicious and includes a fried egg. Make it for breakfast and add some pine nuts on top for even more protein.
Spinach and Artichoke Frittata
Speaking of eggs, you can never really go wrong with whisking up a carton’s worth to make a frittata. This dish is endlessly customizable, so incorporating more protein is a no-brainer-just stir in cooked turkey bacon, breakfast sausage or cottage cheese.
Citrus-Spiced Overnight Oats
Overnight oats are a meal prep savior, and for good reason: It basically only requires you to stir ingredients together, then pop them into the fridge for the night. To boost the protein content, stir in a scoop of protein powder, says Levy-Wolins. Combine the oats and plain or flavored protein powder, then add water or unsweetened nut milk and stir well.
Crispy Seeded Buckwheat Flatbreads With Smoked Salmon
This bagel-inspired breakfast is not a carb overload. “Top either half a whole-wheat bagel or whole-grain crackers with smoked salmon, a tablespoon of whipped cream cheese, capers, and some salt and pepper for a high-protein breakfast that always hits the spot,” says Georgia Rounder, R.D.N., C.D.N. Here, we upped the nutritional ante by piling the fixings onto a gluten-free seeded cracker.
Southwest Egg Muffins
Muffins don’t have to be loaded with sugar and empty carbs. Rethink your omelet so you can take it on the go and make egg muffins, says dietitian Amy Kubal, R.D.N. These perfect portable bites have 10 grams of protein per muffin, making them a high-protein pick.
Coconut Chia Pudding
Chia seeds are loaded with fiber, omega-3 fatty acids, and they’re even a complete vegetarian protein. Still, only one tablespoon of chia seeds gets you less 5 g of the muscle-building nutrient, so amp up your morning chia by stirring in a spoonful of nut butter.
Egg-and-Cheese Sandwiches
This breakfast staple packs in 19 g of protein per serving-and it’s actually pretty easy to make at home. Plus, these make-ahead sandwiches can hold up in the freezer for about three weeks. That means you can make a batch of these portable, protein-powered sandwiches well in advance.
Roasted Mushroom and Bacon Dutch Baby
Does anything beat a giant pancake topped with mushrooms, bacon, and herbs? We don’t think so. This brunch dish includes 15 g of protein, but just 352 calories-a godsend for when you’re craving something rich that won’t ruin your lunch or dinner.
Salmon Hash With Sunny-Side-Up Eggs
On top of being loaded with protein, salmon is also a great source of omega-3 fatty acids and nutrients like vitamin B12. Paired with veggies and eggs, the result is a nutrition powerhouse, packing in a whopping 37 grams of protein at less than 400 calories per serving for this filling hash.
Sheet Pan Egg Tacos
Need to feed a crowd? These adorable little tacos can’t be beat for breakfast (or dinner, if you’d like). Just two of them pack 25 g of protein, and your morning meal will be anything but boring. Tomatillos, jalapeño, sharp cheddar, fresh cilantro, and lime juice will certainly liven up your healthy weekend brunch.
Shakshuka
This Mediterranean breakfast staple comes together super quickly with just a few spices, fresh tomatoes, and protein-packed eggs. Each serving has 14 g of protein and serves the entire family right out of the pan. Just be sure to serve with some crusty bread for optimal dipping and a sprinkle of feta cheese for an extra pop of protein.
Avocado and Egg Sandwiches
Avocado and egg sandwiches are a healthy breakfast option for weight gain.
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.
Peanut Butter with Milk and Nuts
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.
Paneer and Chapati
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.
Oats with Milk
Mix rolled oats with milk for a calorie-dense, nutritious breakfast meal.
Potato Stuffed Multigrain Bread
It’s the perfect breakfast for weight gain. Stuff potatoes into multigrain bread, which is rich in carbohydrates and fibre.
Fish porridge
Another high-protein breakfast you could grab on busy days is a hearty bowl of fish porridge. Chicken porridge could be a great high-protein breakfast alternative if you don't like to eat fish.
Yong Tau Foo
When you pick the right ingredients, yong tau foo can be a healthy, high-protein breakfast option.
Mcdonald’s Grilled Chicken Salad meal
McDonald’s Grilled Chicken salad is also a good choice.
Tips for Maximizing Weight Gain Through Breakfast
- Divide your meals: Eat three to five small meals throughout the day, every 2 to 3 hours.
- Calorie-dense breakfast: Focus on a breakfast rich in protein, essential nutrients, and healthy fats.
- Include millet cereals: Millet cereals are a source of protein, fiber, and antioxidants. Consume these organic, unprocessed, sugar-free, and gluten-free millet cereals with yoghurt or milk.
- Dry fruits: A glass of milk with any of the dry fruits laddoo is a quick breakfast option.
- Poha: While the poha made from rice is easily available, you can also add millet poha to your diet.
- Test for health conditions: Get tested for general health conditions like thyroid, diabetes, metabolic disorders like lactose intolerance, etc. to know what’s causing the difficulty in weight gain.
The Best Foods for Weight Gain
The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. What you should eat, however, depends on your specific weight and health goals.
1. Dairy Milk
Dairy milk has been used as a weight gainer or muscle builder for decades . It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals . If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins. A 2018 review of research has shown cow’s milk can help you add muscle when combined with weightlifting . Additionally, studies have found that milk, or whey and casein protein combined, can lead to greater mass gain than other protein sources .
2. Rice
Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat . Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly. The easiest way to add taste, calories, and a protein boost is to stir some of these ingredients into cooked rice: butter and Parmesan cheese, broccoli and cheese, scrambled eggs, toasted sesame seeds, peanuts, or cashews. You can also top rice with a sauce, such as curry, pesto, or alfredo.
3. Nuts and Nut Butter
Nuts and nut butter can support an eating plan focused on weight gain. Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats . Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butter to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.
4. Red Meats
Red meats, including beef or pork, are probably one of the most effective muscle-building foods available. For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine . Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue . In addition to this, red meats are a natural source of dietary creatine, which is a critical compound for supporting overall muscle growth, size, strength, and health .
5. Potatoes and Complex Carbohydrates
Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains. Try to choose one of these sources of complex carbs: quinoa, oats, corn, buckwheat, potatoes and sweet potatoes, squash, winter root vegetables, beans and legumes.
6. Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids. Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease . Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight .
7. Protein Supplements
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including: whey, soy, egg, and pea. Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.