Breakfast is called as most important diet of the whole day. Not only does it provide energy for the day but also kickstarts our metabolism. For individuals who are trying to gain weight or bulk up, consuming high calorie breakfast is essential. However, due to lack of time or other commitments, many people tend to skip this important meal or settle for something light. In this article, we will look at some easy and delicious high calorie breakfast options that you can include in your diet.
Whole grain cereal with milk and fruits
Whole grain cereals are packed with fiber, vitamins, minerals and complex carbs that provide sustained energy. When combined with milk and fruits, they make for a nourishing and How Many Grams of Protein in an Egg. Pour 1-2 cups of full fat milk and top it with banana slices, berries or dried fruits. You can also sprinkle nuts, honey or ground flax/chia seeds. A large bowl of this cereal breakfast can provide over 500 calories. Make sure to choose full fat dairy milk as the low fat varieties are not adequate for mass gainers.
Fruit Smoothie Bowl
When time is limited, a fruit smoothie bowl is an excellent on-the-go breakfast option. Blend frozen fruits like banana, berries, mango with full fat yogurt, milk, nut butter, honey and protein powder. Pour the blended mixture into a bowl and top with extras like granola, nuts, coconut flakes. The mix of fruits, dairy, nuts and protein powder adds up the calories quickly while keeping you full for longer. A 16-20 oz smoothie bowl can pack 400-500 calories.
High Protein Pancakes
Pancakes may seem like an occasional indulgence but can easily be part of a daily calorie dense breakfast when made with nutrient dense ingredients. Mix whole wheat flour, oats, eggs, milk, yogurt, honey and protein powder to make a fluffy pancake batter. Pan fry the batter in olive oil and top with nut butter, banana slices, dried fruits and maple syrup. Three 4-inch pancakes itself contribute around 400 calories. Adding toppings takes the calorie count well over 500. Pancakes also provide sustained energy from complex carbs and protein.
Belgian Waffles
While regular waffles made from all-purpose flour are also a nice breakfast option, Belgian waffles prepared with whole wheat flour, eggs and milk are extra thick and fluffy delivering more calories. Make the batter incorporating oats, yogurt and nuts for additional nutrition and healthy fats. A single Belgian waffle along with nut butter and fresh fruits can provide between 400-500 calories depending on toppings. They reheat well too making them convenient for meal prepping.
Egg Dishes
- Scrambled eggs: Scrambled eggs prepared with milk or cream instead of just eggs is a tasty way to up the calorie and protein content. 1-2 whole eggs scramble with 2-3 egg whites and milk/cream is around 300 calories.
- Egg burritos or sandwiches: Wrap scrambled or fried eggs with cheese, avocado and ham/bacon between a tortilla or bread. The combination of protein-rich ingredients provides sustained energy for a few hours. A large burrito or sandwich can easily cross 500 calories.
- Frittatas and quiches: A frittata is basically an open-faced crustless quiche comprising of eggs, cheese, vegetables, meat and cream. Bake the frittata or quiche in a greased pan for a hearty brunch. A 6-8 inch frittata has around 400-500 calories.
- Egg muffins: Individual egg muffins prepared by beating eggs, mixing in chopped vegetables and cheese then baking in a muffin tray make for a filling portable breakfast. 2-3 egg muffins provide 300-400 calories depending on additions.
Oatmeal
Among the easiest breakfast to prepare, oatmeal can also be very nourishing when made calorie dense. Opt for old-fashioned rolled oats which have more fiber and nutrients than instant oats. Cook 1⁄2-3⁄4 cup oats in milk, adding extras like nut butter, wheat germ, ground flaxseeds, muesli, sliced almonds, honey or brown sugar. Top with fresh or dried fruits. A cup of oatmeal prepared this way can contribute 500 calories or more. Overnight oats are another easy option. Mix rolled oats with milk before bed and refrigerate, eat chilled in the morning.
Breakfast Parfaits
Layer yogurt, fruits and toppings in a clear glass for a colorful breakfast parfait. Greek yogurt is high in protein but low in calories so use regular full fat varieties or add milk to the layers. Top each layer with different mix-ins like granola, muesli, nuts, coconut flakes, dried fruits. The combination of fruits, nuts, yogurt provides sustained release of energy throughout the day. A parfait with 4 layers easily crosses 500 calories with minimal effort. Prepare a batch in advance for grab-and-go breakfasts.
Breakfast Sandwiches
Sandwiches make for an easy breakfast on busy mornings. Opt for calorie dense toasted options rather than a regular bread sandwich.
- English muffin sandwich: Split an english muffin, top with cheese, sliced meat like ham, chicken sausage. Fry in a pan until bottom is crisp and cheese melted. Around 400 calories.
- Breakfast burrito: Fry scrambled eggs with diced potatoes and wrap in a large tortilla with cheese, salsa. Over 500 calories due to generous egg and potato filling.
- Bagel sandwich: Toast a large whole wheat bagel, spread with cream cheese. Top with smoked salmon, tomatoes. A filling bagel sandwich provides 500+ calories.
- Focaccia sandwich: Use thick slices of olive oil focaccia instead of regular bread. Top with melted cheese, cooked spicy sausage or bacon. Around 400 calories per sandwich.
The combination of carbohydrates from bread or bagel along with protein and fat from the fillings make for a nutrient-dense breakfast that can easily meet the 600-800 calorie mark.
High Protein Shake
A protein shake is one of the easiest ways to get in extra calories and protein for the day especially when you are out and about. Blend 1-2 scoops protein powder with milk or yogurt, nut butter, banana, oats, flaxseeds etc. Add ice if preferred for a thick shake. Protein shakes using calorie-dense ingredients provide between 300-500 calories depending on volume. Make sure to choose soy/pea based protein shakes if lactose intolerant.
Beverages
While water should be your main drink, opt for nutrient-rich milk based beverages to add more calories to your breakfast.
- Chocolate milk: Plain or flavored milk provides easy protein, carbs and fat to kickstart metabolism. A large glass of chocolate milk delivers over 300 calories.
- Hot chocolate: Warm milk whisked with cocoa powder, honey and nut butter makes for a comforting high calorie drink. Around 400 calories for a large cup.
- Masala milk: Indian spiced milk prepared with milk, ground nuts, cardamom, saffron, nuts is an aromatic beverage high in vitamins and minerals. At 500ml, masala milk has approximately 400 calories.
- Coconut milk: Rich in healthy fats, coconut milk blended into drinks or shakes boosts the calorie count substantially. A cup of coconut milk contains nearly 350 calories.
The Bottom Line
The key is to get creative by adding calorie dense ingredients like nuts, seeds, dried fruits, nut butters, full fat dairy to regular breakfast items. Choose whole grains over refined carbs when possible for sustained energy release. Meal prepping high calorie breakfast options in advance saves time and ensures proper nutrition is met. Enjoy these easy high calorie breakfast ideas to gain weight in a healthy way. Always consult a dietician to determine your daily calorie needs based on your fitness goals and health conditions.