Healthily gaining weight is all about consuming nutrient-dense meals packed with protein, healthy fats, and carbohydrates. Breakfast is the ideal opportunity to fuel your body with the energy it needs to build muscle and maintain overall health.
You’ll see a selection of breakfasts that are not only delicious but also designed to maximize your calorie and carb intake. Each meal includes a balance of protein, carbs, and fats to help you achieve your weight gain goals.
Things to remember
Preparation & ingredients
Note that you should follow the preparation techniques of the linked recipes, but there are some ingredients I may exclude and I recommend you only use the ingredients from the “recommended ingredients” list.
Servings & portions
Some of the servings may be relatively small in quantity, so you can consider eating more than a serving as some serving sizes are light to eat.
Feel free to adjust the portion sizes to suit you if you’ve made the recipe multiple times and want to make adjustments.
*Visit the recipe link to switch measurement metrics.
1. Peanut Butter Banana Pancakes
Recommended ingredients:
- 1 ½ cups flour
- 2 tablespoons baking powder
- 1 tablespoon sugar
- ½ teaspoon salt
- 1 ¼ cups full-fat milk
- ⅓ cup smooth peanut butter
- 1 ripe banana, mashed
- 1 egg
- 1 teaspoon vanilla extract
- Full-fat Butter (instead of canola oil)
Macronutrients per serving:
- Calories: ~140 kcal
- Protein: ~5g
- Carbs: ~20g
Benefits:
These pancakes are loaded with complex carbs from whole wheat flour and bananas, while peanut butter and eggs provide a hefty dose of protein, crucial for weight gain and healthy fats. Add a topping of sliced bananas, a drizzle of honey, and some extra peanut butter.
Tip: If you don’t have time, buy pancakes and add your toppings (like bananas, peanut butter etc).
2. Peanut Butter, Banana, and Honey Toast
Recommended ingredients:
- 4 slices whole wheat bread (50/50 or brown)
- 4 tablespoons peanut butter
- 2 bananas
- 3 tablespoons honey
- Small handful granola
Macronutrients per serving:
- Calories: (NOT SHOWN)
- Protein: (NOT SHOWN)
- Carbs: (NOT SHOWN)
Benefits:
This quick and easy breakfast is perfect for busy mornings. Whole-grain bread offers complex carbohydrates and fibre, while peanut butter and banana provide a mix of protein, healthy fats, and simple carbs. The honey adds an extra sweet touch and a boost in calories which will assist you in gaining weight.
Tip: Use more peanut butter and toast for more calories.
3. Peanut Butter Banana Bliss Smoothie
Recommended ingredients:
- 1 banana
- 3 tablespoons peanut butter
- 1 cup full-fat milk
- 1/3 cup rolled oats
- 2 teaspoons honey
Macronutrients per serving:
- Calories: ~420 kcal
- Protein: ~13g
- Carbs: ~55g
Variations:
Peanut Butter Banana Chocolate Smoothie:
- 1 banana
- 3 tablespoons raw cocoa powder
- 1 tablespoon peanut butter
- 1 cup full-fat milk
- 1 tablespoon honey
- Some ice cubes
Macronutrients per serving:
- Calories: ~496 kcal
- Protein: ~20g
- Carbs: ~49g
Benefits:
Smoothies are an excellent option for quickly packing in calories. Oats add slow-releasing carbs and fibre, while bananas and peanut butter provide energy-boosting carbs and fats. For an extra calorie punch, top with granola or add a drizzle of honey.
4. Classic Granola Bowl
Recommended ingredients:
- Granola
- Full-fat Greek yoghurt
- Honey
- Mixed berries or dried fruit
- Chia seeds or flaxseeds
Macronutrients per serving:
- Calories: (NOT SHOWN)
- Protein: (NOT SHOWN)
- Carbs: (NOT SHOWN)
Recipe: Arrange the ingredients for the Greek yoghurt to your liking!
Variations:
- Nutty Granola Bowl: Add 2 tablespoons of mixed nuts (walnuts, almonds) for added healthy fats and protein.
- Chocolate Granola Bowl: Mix in 1 tablespoon of dark chocolate chips for extra calories and a touch of sweetness.
Benefits:
Granola bowls are versatile and can be easily tailored to your calorie needs. The combination of yogurt, granola, and fruit delivers a balanced meal of protein, fats, and carbs, perfect for fueling your body for the day ahead.
Tip: Use more granola for extra calories, and consider crushing some biscuits (oreos, digestive etc.) for calories and taste.
5. Egg and Salmon Toast
Recommended ingredients:
- 4 eggs
- 4 tablespoons full-fat milk
- 4 slices whole wheat toasted bread (50/50 or brown)
- 100g grams smoked salmon
- ½ avocado, sliced
Macronutrients per serving:
- Calories: (NOT SHOWN)
- Protein: (NOT SHOWN)
- Carbs: (NOT SHOWN)
Benefits:
This breakfast is a powerhouse of protein and healthy fats. Eggs provide high-quality protein, essential for gaining weight, while smoked salmon adds omega-3 fatty acids, which are great for muscle recovery and heart health. The whole grain bread ensures you get complex carbs, keeping you full and energized.
Tip: Use proportionally more toast for extra calories.
6. Protein French Toast
Recommended ingredients:
- 6 slices whole wheat bread (50/50 or brown)
- 3 eggs
- 1 teaspoon cinnamon
- 1 scoop vanilla protein powder
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
Macronutrients per serving:
- Calories: ~115 kcal
- Protein: ~20g
- Carbs: ~15g
Benefits:
French toast gets a protein boost with the addition of protein powder. Top with maple syrup and fresh berries for extra carbs and antioxidants.
7. Egg and Bacon Wraps
Recommended ingredients:
- 1 egg
- 1 tablespoon full-fat milk
- 1 pinch salt
- 2 tablespoons grated cheddar cheese
- 3 strips bacon
- 1 whole wheat wrap tortilla
Macronutrients per serving:
- Calories: ~165 kcal
- Protein: ~12g
- Carbs: ~27g
Benefits:
These wraps are portable and protein-packed. Eggs and bacon offer a savoury protein combination, while the tortilla provides carbs. These together will rigidly assist you in gaining weight. Add cheese for extra calories and flavor, and avocado for healthy fats. For variation, try swapping bacon for turkey sausage or adding sautéed veggies.
Tip: Use proportionally more wraps for extra calories.
Conclusion
Weight gain is not just about stuffing your face with junk food, but being cautious of your health and maintaining a balance between junk and health.
Each of these breakfast options is designed to maximize calorie intake while providing a balanced mix of protein, carbs, and fats. Whether you prefer something quick like a smoothie or toast, or a more elaborate meal like pancakes or French toast, these recipes will help you achieve your weight gain goals in a delicious and nutritious way.
The only exceptions are if you’ve been maintaining this time of diet with these meals for a long time (for example a year) and haven’t seen significant results. In that case, you could consider increasing the proportion of junk.
But before you do so, always remember your health. And other than that, enjoy these flavourful meals!
