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9 Wholesome Meal Recipes to Help You Put On Weight

The most essential meal of the day is breakfast! Breakfast fuels your body and activates your system when you eat the correct sort of breakfast. Breakfast is the finest meal of the day to get a lot of calories into your body if you’re trying to gain weight.

That doesn’t mean you can just pile butter and cheese on a piece of bread and call it a day! A good breakfast for weight growth should be healthy and nutritious, with between 200 and 300 calories per dish.

We’ve put up a list of 9 Healthy Breakfast Ideas for Weight Gain to make things easier for you! To reach your weight-loss objectives quickly, try these delectable and delightful dishes!

Here are some of the finest breakfast alternatives for gaining weight in the morning:

1. Wholegrain Avocado Toast with Sunny-Side Up:

If you are fond of eggs and avocado, we have a delicious treat that combines two of your favorite items. The wholewheat avocado toast is super quick to make and keeps you satisfied for a long time.

Avocados are calorie-dense foods and rich in healthy fats. Adding a fried egg makes matters more interesting, along with pumping in additional calories.

Here is the recipe:

Ingredients:

  • Whole Wheat Bread – 2 Slices
  • Ripe Avocado – ½ Fruit mashed or sliced
  • Eggs – 2
  • Cooking Oil – 2 tbsp
  • Salt and Pepper – To Taste
  • Red Chilli Flakes – 1 tbsp
  • Lemon Juice – 1 tbsp
  • Olive Oil – to drizzle

Method:

  • First, toast the bread slices on both sides and put them aside
  • Now, take a bowl and add the avocado slices or mash
  • Add pepper, salt, chili flakes, lemon juice, and mix well
  • Take a pan and add some oil
  • Once the oil gets hot, crack an egg and drop it into it
  • Fried it on the side to get a nice “sunny side up.”
  • Now make that two portions for two slices of bread
  • Assemble your toast by placing the slice on the bottom
  • Layer it with avocado mash, fried egg, and sprinkle some salt and pepper on top
  • Drizzle some olive oil and you are good to go!

Nutrition: Approx. 450 Calories for 2 portions

2. Cheese Omelet with Kale and Mushroom Filling:

Nothing can beat an Omelette when it comes to starting the day on a perfect note. To amp up the nutrition factor and taste a regular omelet, you can add some cheese, kale, and mushroom.

The result is a gooey, fluffy omelet that takes less than 10 minutes to prepare. Along with helping you gain weight, the high-protein dish also improves muscle mass.

Here is the recipe:

Ingredients:

  • Eggs – 2
  • Mushrooms – ½ Cup Chopped length-wise
  • Kale – 1 Cup Chopped
  • Grated Cheese – ½ Cup
  • Salt and Pepper – To Taste
  • Oil – 1 tbsp

Method:

  • In a bowl, crack two eggs and whisk them well
  • Take a pan and heat some oil
  • Add mushrooms and make sure they don’t stick to each other
  • Once they change color and get crisp, add chopped kale and mix well
  • After 1-2 minutes, turn off the heat and season the mixture with some salt and pepper
  • In the same pan, you can add 1 tbsp of oil and pour in the egg mixture
  • Choose one half of the egg to add grated cheese, leaving the other half to cook
  • Now add the mushroom and kale mixture on top of the cheese
  • Once the egg gets cooked properly, fold the omelet with the cheesy side on the bottom side
  • Transfer the omelet onto a plate and serve it hot along with a toast

Nutrition: Approx. 360 Calories for 1 Portio

3. Creamy Oatmeal Porridge with Banana and Peanut Butter:

Start your day on a ‘sweet’ note with this creamy oats porridge. Not only is it quick to make, but also tastes incredibly delicious. With a generous portion of bananas and peanut butter, the porridge fills you with energy and even scores high in the nutrition aspect.

The porridge packs around 370 calories per serving, making it one of the best morning breakfast ideas for weight gain.

Here is the recipe:

Ingredients:

  • Rolled Oats – 1/2 Cup
  • Banana – 1 Medium-sized cut into slices
  • Cinnamon Powder – 1 teaspoon
  • Water/Vegan Milk or Dairy Milk – 1 Cup (You can use a mix of water and milk too)
  • Peanut Butter – 1 heaped tbsp

Method:

  • Add water or milk to a pan and turn on the heat
  • Now add oats, cinnamon powder, and half a portion of banana slices
  • Let it all cook well until you get a soft, mushy mixture
  • Keep stirring and ensure there are no lumps
  • Once the oatmeal turns fluffy, remove it from flame
  • Add a generous amount of peanut butter and mix well
  • Garnish with some chia seeds, banana slices, etc. for better taste

Nutrition: 370 Calories per serving

NOTE: You can also use overnight soaked oatmeal instead of cooked oats in this recipe.

4. Mixed Veg Whole Wheat Paratha:

Parantha lovers, rejoice! Your favorite vegetable Paratha is one of the best Indian breakfast options for weight gain. So, with little preparation and some practice, you can enjoy wholesome paranthas for lunch at home.

Replace white flour with whole wheat and include some ghee for that extra love and nutrition. Try to add a healthy blend of vegetables like carrots, onions, cauliflower, etc., to get your daily dose of nutrients.

Here is the recipe:

Ingredients:

  • Whole Wheat Flour – 1 Cup
  • Salt – To taste
  • Mixed Vegetables – 1 Cup fine chopped
  • Amchur Powder – 1 teaspoon
  • Chilli Powder – 1 teaspoon
  • Turmeric Powder – 1 pinch
  • Coriander – 2 tbsp finely chopped
  • Oil – 1 tbsp
  • Ghee – 2 tbsp
  • Water – to mix

Method:

  • Make a firm and elastic dough out of wheat flour and water
  • Divide the dough into 2-3 balls and put them aside
  • Now, heat some oil in a pan
  • Add the vegetables and cook them until soft
  • Season the mixture with salt, turmeric, chili powder, and amchur powder
  • Add coriander and let the mixture cool down
  • Now take a dough ball and flatten it into a small disc
  • Place the vegetable mixture in the center of the disc
  • Pleat the ends to make a ball
  • Dip it in some flour and coat it with ghee to prevent it from sticking
  • Now roll the ball into a flat roti
  • Cook it on a hot pan on both sides and drizzle some ghee
  • Serve it hot with some pickle and curd

Nutrition: Approx. 250 Calories per piece

5. Homemade Sweet potato Hash Brown:

Sweet potatoes add a healthy twist to traditional English Potato hashbrowns. These delicious treats make your weight gain breakfast chart more interesting and nutritious too. The crispy exterior complements the soft interiors makes you want to binge on them every day. The best part? This high-carb breakfast recipe is super easy to make and pack a lot of nutrition!

Here’s the recipe:

Ingredients:

  • Sweet Potatoes – 2
  • Vegetable Oil and Butter Mix – as required to fry (you can use 1:1 ratio)
  • Garlic Powder – 1 teaspoon
  • Egg – 1
  • Chilli flakes – 1 tbsp
  • Salt – as per taste
  • Pepper – 1 tbsp

Method:

  • Grate sweet potatoes finely
  • Now add 1 egg, garlic powder, salt, egg, chili flakes, pepper, and mix well
  • In a pan, add a generous amount of oil and butter to fry the hashbrowns
  • Take a spoonful of mixture and drop it in the oil for shallow fry
  • Flatten it with a ladle to get a ‘cake’
  • Now fry on both sides and use a tissue to soak up excess fat
  • Serve them hot with some homemade sauce

Nutrition: Approx. 140 Calories per piece

6. Tangy Paneer Tikka Sandwich:

Paneer Tikka Sandwich is a popular Indian breakfast idea for weight gain. Paneer or cottage cheese is high in protein, calcium, and other vital nutrients. Additionally, Paneer is a high-calorie food that packs 343 calories from 100gms of which you get 242 calories from fat. Paneer tikka sandwich is quite easy to make and tastes like a slice of heaven!

Here’s the recipe:

Ingredients:

  • Paneer Slab – 1
  • Hung Curd – ½ Cup
  • Cumin Powder – 1 teaspoon
  • Ginger Garlic Paste – 1 tbsp
  • Amchur Powder – 1 tbsp
  • Garam Masala – ½ Tbsp
  • Turmeric Powder – 1 pinch
  • Salt – to taste
  • Lemon juice – 1 teaspoon
  • Onion – 1 diced
  • Whole wheat bread slices – 2
  • Mint Chutney or Sauce – 2 tbsp
  • Butter – 1 small school pack

Method:

  • Mix all the spice powders in hung yogurt along with ginger garlic paste and salt
  • Now dice the paneer slab into small cubes and add to the yogurt mixture
  • Marinate for 20-30 minutes
  • In a pan, add some oil and fry some onions
  • Now add the marinated paneer cubes and fry until they turn brown
  • Take a bread slice, spread some butter on one side
  • Spread mint sauce on top and then the paneer mixture
  • Add some fresh onion slices on top
  • Cover it with another bread slice
  • Toast it on a grill or a hot Tawa
  • Serve it hot

Nutrition: Approx. 280 Calories per serving

7. Tasty Greek Yoghurt Museli Parfait:

If you are tired of cooking elaborate meals for breakfast, then here is an easy and healthy breakfast idea that can help you gain weight.

The Greek Yoghurt Muesli parfait has all the necessary ingredients to jump-start your day. This is a probiotic-rich breakfast that is also high in dietary fiber, vitamins, and minerals.

Here’s the recipe:

Ingredients:

  • Greek Yoghurt – 1 Cup
  • Muesli – ½ Cup
  • Fruits of your choice – ½ Cup
  • Tall glass bowl – 1

Method:

  • In a clean and dry glass bowl, add one layer of Meuseli on the bottom
  • Now add one layer of Greek Yoghurt and layer it with cut fruits
  • Repeat the layering process until the glass is full
  • Garnish with some nuts or seeds and enjoy it fresh

Nutrition: Approx. 230 Calories per serving

8. Spicy Tofu Scramble:

If you are looking for a protein-rich, vegan breakfast option for weight gain, then try making this tofu scramble. The recipe includes generous amounts of spices and green chili to suit the Indian palate.

You can have this dish along with bread, chapati, parantha, or even on its own. Tofu scramble is also an excellent post-workout meal to pump up those muscles.

Here’s the recipe:

Ingredients:

  • Firm Tofu – 1 slab
  • Onion – 1 small sized chopped
  • Tomato – 1 small chopped
  • Green chilies – 1 tbsp finely chopped
  • Salt- to taste
  • Chilli powder – 1 tbsp
  • Oil or butter – 2 tbsp
  • Cumin seeds – 1 teaspoon
  • Coriander – for garnish

Method:

  • Heat some oil or butter and add some cumin seeds
  • Now add chopped onion, tomato, and green chilies
  • Cook until soft
  • Add grated tofu to this mixture
  • Add turmeric powder, salt, chili powder and mix well
  • Garnish with coriander and serve hot

Nutrition: Approx. 290 Calories

9. Easy Peanut Butter and Jelly Sandwich:

Peanut butter and jelly sandwich is an easy weight gain breakfast idea for skinny and underweight individuals. It needs to elaborate cooking methods or preparation. The high-calorie breakfast delivers a good amount of nutrition from peanut butter and fruit compote or low-sugar jam.

Here’s the recipe:

Ingredients:

  • Whole wheat bread slices – 2
  • Butter – 1 small pack
  • Peanut Butter – 2 tbsp
  • Fruit compote or jam – 1 tbsp

Method:

  • Slather some butter on a slice of bread
  • Now spread some peanut butter
  • Spread jam on the other slice of bread
  • Place the bread with the jam side on top of peanut butter
  • Press them gently

Nutrition: Approx. 380 Calories

We hope you enjoy making and binging on these healthy breakfast recipes for weight gain. You can tweak these recipes based on your taste and ingredient preferences. Do you have any more such breakfast ideas that can help in gaining weight? If yes, please share them with us!

DISCLAIMER: The information provided in the article is purely for informational purposes (s) only. The article is not a substitute for the professional advice of a doctor or a nutritionist. The calorie counts provided in the article are just approximate values and not accurate.

The reader must fully ensure the suitability of ingredients in the recipes for his or her health condition before trying them at home.

FAQs:

1. How many calories should I eat daily for weight gain?

Ans: Experts recommend eating a high-calorie diet to gain weight. This means you must add at least 500+ calories per day in addition to your regular calorie count.

For faster weight gain, you will need at least 700-1000 calories more. Use a calorie checker to know the exact calorie count for your current weight and BMI.

2. Can a skinny person gain weight?

Ans: Unless you have some medical issues or a family history of thin frames, you can definitely put on some weight. You need to pump up more calories by eating more frequently. Include nutritious foods instead of junk foods that give empty calories.

Also, take up a moderate workout like strength training to build some muscle along with weight gain.

3. How many Kilos can I increase weekly with weight gain foods?

Ans: If you adhere to the required calorie count for the weight goals you set, then expect to increase around 0.25 to 0.5 kgs per week. For this, you must consume at least 500 calls more than your regular limit. Anything beyond this number is abnormal and not deemed to be “safe”.

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