Breakfast is often touted as the most important meal of the day, and for good reason. It provides the initial energy and nutrients needed to kickstart your metabolism, improve cognitive function, and promote overall well-being. A balanced breakfast typically includes protein, fiber, and a range of nutrients. But what if you need a breakfast that packs a bit more punch, a meal that's not just healthy but also high in calories? This article explores high-calorie breakfast options that are both nutritious and delicious, perfect for those with active lifestyles, those trying to gain weight, or anyone who simply wants a more substantial morning meal.
The Importance of a Nutritious High-Calorie Breakfast
There are moments when a high-calorie breakfast becomes essential, especially when the day ahead is filled with activities and challenges. On such days, extra calories in the morning can help promote satiety, preventing energy crashes and maintaining concentration. Incorporating healthy fats, whole grains, and high-protein elements becomes pivotal, providing a sustained release of energy.
A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients. Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Key Components of a High-Calorie Healthy Breakfast
- Protein: Essential for muscle repair and growth, protein also helps you feel full and satisfied.
- Healthy Fats: These provide sustained energy and are crucial for hormone production and overall health.
- Complex Carbohydrates: Unlike refined carbs, complex carbohydrates digest slowly, providing a steady release of energy and preventing blood sugar spikes.
- Fiber: Promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.
- Micronutrients: Vitamins and minerals are vital for various bodily functions and overall health.
Top High-Calorie Healthy Breakfast Foods
Here are some of the best foods to include in a high-calorie healthy breakfast:
Eggs
Eggs are a nutritional powerhouse, offering a good balance of protein and essential nutrients. One large egg contains about 78 calories and is packed with:
Read also: High-Fiber Diet for Better Health
- Lutein and zeaxanthin: Antioxidants that support eye health.
- Choline: A vital nutrient for brain and liver health.
- B vitamins, including folate.
- Vitamin A.
- Iron, calcium, and other essential minerals.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness. The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
How to Incorporate:
- Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
- One-pan eggs with tomatoes, peppers & yogurt
- Healthy pepper, tomato & ham omelette
- Mushroom baked eggs with squished tomatoes
- Baked eggs brunch
- Green shakshuka
- Spicy Moroccan eggs
Greek Yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt. Other nutrients in Greek yogurt include:
- Calcium
- Vitamin B12
- Zinc
- Potassium
- Phosphorus
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
How to Incorporate:
- Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties.
- Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
- Porridge with blueberry compote
- Creamy yogurt porridge
Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties. Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Read also: Delicious High-Fiber Smoothie Recipes
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats, iron, B vitamins, manganese, magnesium, zinc, and selenium.
How to Incorporate:
- To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
- You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
- Apple & linseed porridge
Nuts and Seeds
Nuts and seeds are calorie-dense and packed with healthy fats, protein, and fiber. They also contain:
- Magnesium
- Potassium
- Heart-healthy monounsaturated fat
- Antioxidants
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions. As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
How to Incorporate:
- Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Whole Grain Toast
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
For extra fiber and protein, try sprouted grain bread, two slices of which provide around 8 grams of fiber and 10 grams of protein.
Read also: Explore the pros and cons of a high metabolism diet
How to Incorporate:
- You can pair whole wheat toast with many foods, including:
- Mashed egg and tomato
- Avocado and chili flakes
- Unsweetened, whole peanut butter and banana
- Cottage cheese and strawberries
- Sliced figs and honey
- Tuna
- Sliced turkey or chicken
- Baked beans
Chia Seeds
Chia seeds are small but mighty, offering a good source of fiber, omega-3 fatty acids, and antioxidants. This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
- Managing glucose levels
- Lowering cholesterol
- Preventing inflammation
How to Incorporate:
- Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
- High protein chia pudding recipe
- Ingredients: 1 ounce (28 grams) of dry chia seeds, 1 scoop (25 grams) of whey protein powder, 1 cup (240 mL) of preferred milk, 1/2 cup (74 grams) of berries, stevia or another natural sweetener to taste, if desired
- Directions: Combine all ingredients in a bowl and mix well. Cover the bowl and refrigerate for at least 1 hour.
Smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day. Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast. If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute. All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Many fruits contain vitamin C, which acts as an antioxidant and is crucial to skin health. Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
How to Incorporate:
- Consuming fruits and vegetables may reduce the risk of health conditions such as cardiovascular disease, dementia, diabetes, and obesity.
- For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
High-Calorie Breakfast Recipes
Here are a few examples of breakfast recipes that are both high in calories and packed with nutrients:
- Deli Style Ham, Egg ‘n Cheese Bagel:
- Calories: 610 per serving
- Protein: 40g per serving
- Ingredients: Organic plain bagel, whole eggs, sliced maple honey ham, shredded sharp cheddar cheese.
- Vegan Chorizo Breakfast Tacos:
- Calories: 670 per serving
- Protein: 40g
- Dietary Fiber: 9g
- Ingredients: White corn tortillas, plant-based "chorizo", plant-based liquid egg, fresh guacamole.
- Scrambled Egg Toast:
- Calories: 580 per serving
- Protein: 26g
- Dietary Fiber: 10g
- Ingredients: Multigrain bun, whole eggs, fresh guacamole.
- XL Good Morning Tacos:
- Calories: 500
- Protein: 22g
- Healthy Fats: 25g
- Ingredients: White flour tortillas, eggs, sautéed portabella mushroom caps, avocado crema.
- Seven Grain Egg ‘n Cheddar Sandwich:
- Calories: 480 per serving
- Protein: 31g
- Ingredients: Sprouted, whole grain bread slices, sharp cheddar cheese, eggs.
- Pork Hash + English Muffin Avocado Toast:
- Calories: 620
- Protein: 25g
- Ingredients: English muffins, mashed avocado, pork and potato hash.
- Cheesy Mushroom Vegetarian Frittata:
- Calories: 480 per serving
- Protein: 35g
- Ingredients: Baby spinach, grape tomatoes, baby bella mushrooms, yellow onion, liquid eggs, sheep cheese.
- Scrambled Egg + Avocado Cauli Toasts:
- Calories: 540 per serving
- Protein: 26g
- Ingredients: Avocado crema, cauliflower sandwich thins, liquid whole eggs, rainbow veggie mix.
- Green Chile Scrambled Eggs + Protein Bowl:
- Calories: 600 per serving
- Protein: 27g
- Healthy Fats: 17g
- Ingredients: Green chile sauce, liquid whole eggs, lentil quinoa rice mix, sweet baby broccoli.
- Cheesy Sausage Potato Skillet Hash:
- Calories: 630
- Protein: 20g
- Total Fat: 20g
- Ingredients: Pork breakfast sausage, russet potatoes, rainbow veggie mix, sharp cheddar cheese.
- Blueberry Sourdough French Toast Bake:
- Calories: 820
- Protein: 28g
- Ingredients: Sourdough rolls, blueberries, dairy-free cream cheese, dairy-free vanilla creamer, maple syrup, whole eggs.
Foods to Limit or Avoid
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied. Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and increase the risk of heart disease. Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
Here are some specific examples of high-calorie breakfast items that may not be the healthiest choices:
- Croissants and Cornettos: These buttery pastries are high in calories and saturated fat, offering little nutritional value.
- Roti: This Indian flatbread, made with ghee, is calorie-dense and high in fat.
- Steak and Eggs: While high in protein, this combination can also be high in saturated fat.
- Chicken and Waffles: This Southern comfort food is high in calories and fat.
- Quiche Lorraine: The decadent custard made from eggs, cream, cheese, and bacon makes this dish indulgent.
- French Toast: Bread soaked in a mixture of eggs, milk, and sugar, then fried in butter, means there’s a lot of fat.
- Avocado Toast with Add-ons: While avocado is healthy, adding olive oil, butter, or cream cheese can significantly increase the calorie count.
- Granola with Add-ons: Nuts, dried fruit, and sweeteners like honey or syrup can jack up the sugar and saturated fat content.
- Cinnamon Rolls: This soft, sweet pastry filled with sugar and topped with cream cheese icing is better to avoid.
- Breakfast Burritos: The combination of cheese, meat, and a large tortilla can result in a high-calorie meal.
- Danish Pastries: Starting the morning with a pastry filled with cream may lead to a sugar spike.
Tips for Incorporating High-Calorie Foods
- Add Extra Toppings: Instead of one slice of toast, have two. Add an extra spoonful of nut butter to your yogurt or smoothie. If you love oatmeal, consider topping it with a generous handful of nuts, nut butter, or dried fruit.
- Incorporate High-Calorie Beverages: High calorie breakfasts can be simple and healthy. Including foods like avocado, eggs, full fat dairy, and nut butters for delicious, satisfying meals.
- Snack Smart: If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.