High Calorie Breakfast Ideas You Must Try for Muscle and Weight Gain

Are you tired and hungry by late morning, even after breakfast? Do you want to build lean muscle mass? Luckily, there is an easy, fast, and cheap way to gain weight naturally with a high calorie breakfast.

A nutrient-rich breakfast can provide energy, kick-start the metabolism, and keep you feeling satisfied until lunch. From protein gravy to chicken hummus wraps, your morning meal is about to get a lot tastier, healthier, and more satisfying. 

What Is the Perfect High Calorie Breakfast?

A healthy high calorie breakfast should include a balance of complex carbohydrates, lean protein, and healthy fats. Options include whole grain toast and chicken omelet with avocado, oatmeal with bananas, apples, chocolate chips, and nuts.

You can also include more nutrient dense snacks that support muscle growth and provide energy. Consider making a smoothie with veggies, fruits, and protein powder to have after your workout. For example, make a spinach avocado smoothie with some coconut water, chia seeds, honey, and a ripe banana. 

Studies have suggested that a regular breakfast can support cognitive performance, metabolic, and vascular health. Choosing foods high in fiber, protein, and healthy fats will provide sustained energy through the day. (1) (2) (3)

How to Get a Lot of Calories for Breakfast?

To increase caloric intake of your breakfast, you may:

• Choose healthy fats with essential nutrients. Such as nut butter, seeds, full-fat Greek yogurt, hard cheese, olive oil, etc.
• Include more slow-release complex carbohydrates. Such as whole grain bread, brown rice, quinoa, oats, whole grain cereal, sweet potatoes, chia seeds, etc. 
• Have a protein shake, as getting enough protein can help rebuild muscles and boost stamina. 
• Add more lean protein for better satiety. Here are some options you can add to your weight gain foods list: cottage cheese, chicken or turkey breast, tofu, salmon, lentils, chickpeas, tuna, edamame, etc. 
• Eat more high-calorie fruits like bananas, mangoes, avocados, figs, grapes, pears, dates, cherries, peaches, etc. 
• Include extra servings of unsalted nuts. Examples include almonds, walnuts, cashews, pecans, hazelnuts, macadamia nuts, etc. Nuts are great sources of healthy fat, fiber, and plant-based protein.  

How to Have 1,000 Calorie Breakfast?

To reach the 1,000-calorie target, try to balance the portions and measure the calories. Your meal should include protein sources, complex carbs, and fruits and veggies. 

Including a variety of foods high in fiber, minerals, vitamins, and healthy fats can provide considerable energy intake. For example, you can mix up your protein sources and serve eggs, meats, dairy, and legumes.

You can also pair whole grains, like oatmeal, with nuts or nut butters and fruits like apples, bananas, and berries. A high calorie breakfast to gain weight should include complex carbohydrates and nutrient-dense whole foods. You can increase the healthy fat content by using more olive oil when cooking, to sauté or roast bell peppers, spinach, and mushrooms. Season the food with your favorite spices and enjoy a diverse meal.

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Which Breakfast Has the Highest Calories?

A high calorie breakfast has energy-dense ingredients. It contains more of the macronutrients (i.e. fats, proteins, and carbs) and a larger caloric density. Foods like cheese and fatty meats pack more calories in smaller portions, but they are best enjoyed in moderation due to their high saturated fat content. Balance them with more plant-based high calorie breakfasts on other days. 

The list below shows some of the go-to breakfast options teeming with calories.

Classic American Breakfast

Whether you want something sweet or savory, you can’t go wrong with a standard breakfast. Scrambled eggs are a practical choice. Bacon or sausages are quick to make and give the meal a ton of flavor. That said, you should avoid overindulging in processed meats, as they are high in sodium, and saturated fat, and may increase the risk of certain cancers..   

• 2 scrambled eggs with butter: 240 calories
• 3 slices of bacon: 150 calories
• 2 whole grain pancakes with maple syrup: 400 calories
• 1 mashed avocado on whole grain toast: 250 calories

Total: Approximately 1,040 calories. 

Bacon Breakfast Burrito

A high calorie breakfast burrito with crispy bacon is a popular comfort food. It has a lot of flavor and can keep you satiated for longer. It is also one of the most practical options for meal prep because it is freezer-friendly.

• 1 large tortilla: 220 calories
• 2 whole eggs: 140 calories
• 4 slices of bacon: 160 calories
• 1/2 cup of shredded cheese: 220 calories
• 1/4 cup of sautéed vegetables: 40 calories
• 1/4 cup of boiled potatoes: 40 calories

Total: About 820 calories

Loaded Egg Sandwich

Sometimes simple is best. Grab a high calorie breakfast on the go with a rich filling. You can experiment with the ingredients and add whatever veggies or condiments you have at home. The best part about it is that it takes a couple of minutes to put together.

• 2 slices whole grain bread: 200 calories
• 2 fried eggs: 180 calories
• 2 slices cheddar cheese: 200 calories
• 2 slices ham or turkey breast: 100 calories
• 1 tablespoon mayonnaise: 90 calories
• 1 sliced avocado: 240 calories

Total: Around 1,010 calories

Read more: Why Stop Eating Oatmeal – A Breakfast Revolution

5 High Calorie Breakfasts Recipes

Set yourself up for success with these super delicious breakfast ideas. We only selected affordable recipes that don’t take too much of your time. Every slice has a ton of flavor and a solid mixture of vitamins and minerals.

High-Calorie Blueberry Oatmeal

This recipe is pretty tweakable. You can add any topping to accommodate your taste preferences. But, the calories and macros can change. If you want more calories, use whole milk and top it with some walnuts.

Cooking time: 7 – 10 min 

Ingredients

• 1 cup oatmeal
• 1/2 cup of blueberries
• 1 scoop of whey protein powder
• 2-3 tablespoons of pumpkin seeds
• 1/4 cup of milk
• 2-3 tablespoons of raisins

Instructions

Use any microwave dish. Pour in the oats with the whey protein and mix well. Add the raisins, seeds, and fruit. You may want to use frozen blueberries for this recipe. Add in the milk and put it in the microwave for around 1 minute. The heat is enough to warm up the blueberries so they retain their texture. 

Banana Bread French Toast

This is no ordinary French toast recipe. It is the ultimate treat for meal prep. It is such an easy high calorie breakfast that you can pair with just about anything. Whether you are in the mood for something sweet or salty, this recipe won’t disappoint. 

Cooking time: 10 – 15 min 

Ingredients

• 3-4 slices of stale banana bread
• 1 cup of half and half
• 2-3 eggs
• Pinch of cinnamon
• 1 teaspoon vanilla
• Butter to taste

Instructions

Take a separate dish and mix the eggs, half and half, cinnamon, and vanilla. Whisk until you get a custard-like consistency. Coat the bread on each side until it soaks up the mixture evenly. Let the banana bread soak up all that delicious flavor for at least 30 seconds on both sides.

Take a wire rack, place some baking sheet underneath, and let the bread sit over the rack. This helps get rid of any extra custard. 

Take a big skillet, and smear it with some butter. Make sure to add enough butter to coat the skillet. Set it to medium heat and cook the bread for 3 to 4 minutes on every side.

The toast is ready when you get a golden brown surface. If the bread cooks too fast or too slow, adjust the heat accordingly. 

Now, for the toppings, you can have just about anything.  You can serve it with some whipped cream and strawberries. Or pair it with some walnuts and pure maple syrup.  

If you can’t eat the whole thing in the morning, don’t worry. You can always put the toast in a storage container and keep it in the refrigerator. When you are ready to eat it, just put it in the microwave for a couple of seconds. It tastes just as good as when you first made it.

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Biscuits and High-Protein Gravy

Looking for a satisfying comfort food? Then this recipe might tick all the boxes. First, there is the flavor of the salty, buttery biscuit. Pair that with the smooth mouthfeel of the gravy and sausages, and you get a lovely chewy texture. It can be an excellent occasional treat. 

Cooking time: 30 min 

Ingredients

• Store-bought biscuits (or homemade)
• 1 package (12 ounces) of fresh sausage
• 1/4 cup all-purpose flour
• 3 tablespoons of butter
• 3 cups of whole milk
• Salt and pepper to taste
• Pinch of parsley

Instructions

Take a non-stick pan and cook the sausage well on medium-high heat. Mash and crumble the meat until it turns brown. Remove the meat from the pan and leave the grease. Add the butter and let it melt. 

Pour the flour and keep whisking until you get a smooth consistency. Reduce the heat and let the flour cook until the mixture turns light brown. After this, slowly add in the milk. Keep whisking to avoid clumps. Add seasoning and put the meat back into the pan. Let it simmer for about 15 minutes. 

If you want the sauce to be more runny, add more milk. The less milk you use, the thicker it can be. Serve the gravy with two biscuits and some parsley on top. 

Protein Pancakes

Protein pancakes can be a suitable breakfast for anyone who wants to eat more protein without causing serious blood sugar spikes. You can boost satiety and energy by replacing refined flour with oats and protein powder.

Cooking Time: 15 – 20 min

Ingredients

• 3/4 of rolled oats
• 1 medium-sized banana
• 3 whole eggs
• 1 tablespoon baking powder
• 2 tablespoons whole milk (or any milk)
• 2 tablespoons whey protein
• Pinch of cinnamon
• Coconut oil
• Couple of berries
• 2-3 teaspoons of maple syrup

Instructions

Put the rolled oats, banana, baking powder, milk, eggs, whey protein, and cinnamon in the blender. Let it process the food for a couple of minutes. You should get a smooth consistency.

Pour a bit of oil into the pan. Let it heat well before you scoop out the batter. Ladle a couple of rounds of the mixture and let it cook on each side for 1 to 2 minutes. Flip the pancake after bubbles start to form. Serve with berries and maple syrup. 

Read more: 4 Keto Quiche Recipes for a Savory Breakfast

Chicken Hummus Wrap

Like any sandwich, a wrap is an outlet for creativity. You can add anything to it, and it still comes out delicious. If you need a low calorie breakfast, then you can use corn tortillas. They have less fat, calories, and carbs than flour tortillas. But, if you need the protein and want to bulk up, then this recipe might be for you.

Cooking time: 20 min

Ingredients

• 4 whole grain tortillas
• 1 cup shredded chicken
• 1 cup pre-cut veggies (mix spinach, carrot, cucumber, tomato, and red onion)
• 1/2 cup hummus
• 1/2 cup shredded cheese
• Some mayo and mustard
• Spices to taste (i.e. cilantro, basil, and garlic powder)

Instructions

Place a tortilla flat on the cooking table. Cover it with 2 tablespoons of hummus. Add the rest of the ingredients around the center. Start with the meat, veggies, and dairy. Top it with some condiments and spices. Wrap the tortilla and use the hummus so it sticks together. Continue with the rest of the tortillas. Serve on a platter and garnish it with some parsley or vegetable of your choice. 

What Is the Best Breakfast for Weight Gain?

There is a popular misconception that the best breakfast to gain weight is to eat anything that is “junk food”. However, this is not sustainable or healthy. Ultra-processed foods are best limited for optimal health.. 

According to studies, overindulging in hyper-caloric food products with very little nutrients likely contributes to obesity and metabolic syndrome, which increases the risk of several chronic diseases.. Although you can get a lot of calories from these meals, they don’t necessarily offer the nutrients you need to stay healthy and build muscle. (5)

The optimal foods to eat to gain weight are usually those that are nutrient-dense and can aid in muscle growth and repair. Home-cooked meals which include lean meats, fish, whole grains, legumes, nuts, and seeds, can promote satiety and give you enough calories. 

BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

Will I Gain Weight if I Skip Breakfast?

Some people lose weight by skipping breakfast, but others gain more weight. It often comes down to net calories. The body runs on energy and it is the amount of energy we consume through food versus how much we burn that can dictate our weight.

Some people who skip breakfast don’t necessarily make up for those missing calories later on, and so their overall energy intake is lower. This is probably the reason why some people find intermittent fasting (IF) to be an effective weight loss strategy. The most common IF regimen essentially involves skipping one meal each day, usually breakfast. 

However, it is also common to snack more throughout the day and/or have a high calorie lunch because you skipped breakfast. This can contribute to an overall increased energy intake, which might promote weight gain.  

Most health experts will advise against skipping meals, whatever your weight management goals are. Breakfast can assist the body throughout the day. It can get the metabolism working early on. A high-calorie breakfast for weight loss should be rich in protein, fiber, and healthy fats. It can help keep you feeling full all morning and reduce cravings.  

If you don’t have much of an appetite in the morning, you can have:

• A fruit smoothie with protein powder, nut butter, oats, and chia seeds. 
• Nut and seed bars with almonds, honey, and dried fruits.
• Breakfast muffins with flour, eggs, Greek yogurt, nuts, seeds, and veggies.

FAQs

• How to gain weight fast in 1 week?

Remember, you should aim to gain weight healthily and sustainably, which takes time. A high calorie breakfast can help you consume more calories than your body burns. But, for sustainable results, you can also eat more frequently and add snacks between meals. Physical activity is also crucial. Body weight exercises, weight lifting, and resistance band workouts can help build muscle weight. 

• Can I gain 10lb in a month?

Yes, it is doable. But, we do not recommend it. The more weight you gain in a shorter period, the higher the odds of gaining more fat than you might like and potentially developing stretch marks on your skin. Eating a lot of pizza, store-bought burgers, frozen chicken nuggets, and pitas can make you gain weight very quickly. However, you may not be gaining muscle out of it. Try to take it slow and enjoy balanced, healthy meals with regular exercise to build muscle.

• How to gain 5lb weight in 1 week?

Gaining 5 lbs in one week is not the most realistic goal. You may see shifts in fluid that make your weight fluctuate by a few pounds, but this is not adding muscle or even fat. If you want to gain muscle, it’s going to take time. You can adjust your diet and weight training to meet your goals. For example, consume 3 to 5 meals a day, include weight lifts about 3 times a week, and add more protein. Shakes and smoothies are often high in calories and have a range of ingredients, like spinach, yogurt, blueberries, nuts, etc. 

• How many eggs are 400 calories?

One large egg has about 70 to 80 calories. So, if you want to make a meal with only eggs, you would need about 5 to 6 eggs to get 400 calories. Instead of getting all the calories just from eggs, we suggest you add other ingredients. You can mix some cheese and veggies with scrambled eggs, and serve it on whole wheat toast with avocado.. 

The Bottom Line

There are hundreds of thousands of ingredients you can use to start the day with a high calorie breakfast. A balanced meal should include a mix of proteins, complex carbs, and healthy fats. It can give you the right amount of energy without making you feel hungry. 

To bulk up, we suggest you maximize the amount of calories you take in, but avoid cramming your breakfast with a ton of food. Ideally, you should keep a steady flow of calories throughout the day instead of forcing yourself to eat 2,000 calories at once. 

A meal might have some basic ingredients, like eggs and dairy. But, you can also switch it up with some hot sauce, mustard, taco seasoning, curry spices, and various other dressings. Try to add more healthy fats and whole grains for nutrient-dense calorie sources. You can make some wraps, salads, and sandwiches.