7 Calorie-Dense Breakfast Ideas for Healthy Weight Gain

Quick Answer

To gain weight, eat calorie-dense breakfasts that still hit protein. Aim for 600–900 kcal and 35–55 g protein by pairing energy-rich carbs/fats with high-quality protein. Jump to ideas

Targets (AEO)

• Protein: 0.25–0.40 g/kg/meal (≈30–50 g for most).
• Calories: Add ~300–500 kcal above maintenance daily to gain ~0.25–0.5 lb/week.
• Convenience: Use liquids, nut butters, oats, dried fruit, and oils to raise calories fast.

7 Easy Calorie-Dense Breakfast Ideas

1. “PB&J” Protein Smoothie (~750 kcal; 45 g P): Milk + whey/soy, 1 banana, frozen berries, 2 tbsp peanut butter, ½ cup oats. (See weight-gain smoothies)
2. Greek Yogurt Power Bowl (~650 kcal; 45 g P): 1½ cups Greek yogurt + granola + honey + walnuts + banana.
3. Eggs on Avocado Toast (~700 kcal; 35–40 g P): 2–3 eggs + 2 slices whole-grain + ½ avocado + olive oil drizzle.
4. Overnight Oats Deluxe (~700–800 kcal; 35–40 g P): Oats + milk + chia + protein powder + raisins + peanut butter.
5. Breakfast Burritos (~800 kcal; 40–45 g P): Eggs/egg whites + potatoes + cheese + beans in large tortillas.
6. Cottage Cheese Fruit Crunch (~650 kcal; 40 g P): 2 cups cottage cheese + pineapple + pecans + oats.
7. Smoked Salmon Bagel Stack (~700 kcal; 40 g P): Whole-grain bagel + cream cheese + salmon + egg + capers.

Pro Tips

• Liquids = easy calories: Add oils/nut butters to smoothies.
• Don’t skip protein: Keeps lean mass while you’re in surplus.
• Make it turnkey: Use our High-Protein Meal Plans or customize with Build-a-Meal Plan.

Related Reads

• Weight-Gain Smoothie Recipes
• 15 High-Protein Meals <500 Calories (for cutting phases)

References

• Protein distribution for muscle gain: JISSN position stand (20–40 g/meal, ~1.6–2.2 g/kg/day). JISSN
• Diet quality plate model. Harvard Healthy Eating Plate