Gaining weight is quite hard and requires a lot of lifestyle and diet changes for significant results to be achieved. At face value, gaining weight may seem like a bad idea, owing to the several health risks associated with increased weight. However, there is also weight-gain that is healthy. Breakfast is one of the most important meals if you want to gain healthy weight – especially when the foods eaten are healthy and nutritious. Here are some of the foods that can help you gain weight.

8 Kinds of Food People Can Eat at Breakfast to Gain Weight

These are some of the food ideas that you can settle for when you are taking breakfast to help increase your weight. Most of these foods can be taken in isolation, though others can be combined to form one meal.

1. Peanut butter

Peanut butter has a high caloric count. Just one tablespoon packs about 100 calories. This makes peanut butter one of the best breakfast alternatives when you want to gain weight. With this number of calories, you get 7.02 grams of protein per two-tablespoon serving, as well as magnesium, phosphorus, zinc, niacin and Vitamin B-6.

2. Dark chocolate

Dark chocolate is made from the seeds of the cocoa tree and has a lot of nutrients that can positively affect your health. Dark chocolate arguably contains one of the best antioxidants on earth. One 100-gram bar of dark chocolate, which is about 85% cocoa, contains 11 mg of fiber, iron, magnesium, copper, and manganese. 100 g bar is only used here for reference and should not be your daily intake because this is too much. This amount of chocolate packs about 600 calories.

3. Milk

Milk is another good option for breakfast to gain weight. It is a rich source of protein and sufficient calories that not only helps you gain weight but also builds your muscles. If you want to increase your intake of milk, the best option is to add it to soup, eggs, smoothies or hot cereal. However, lactose-intolerant people should avoid milk at all costs. One glass of 250ml of skimmed milk has about 83 calories while the same amount of semi-skimmed milk has about 115 calories.

4. Red meat

It has been shown that eating red meat helps you build your muscles and gain weight. Red meat, such as beef and lamb, contains high protein and fat content which promotes weight gain. Most people are advised to limit the amount of red meat they consume. However, leaner cuts of red meat are found to be healthier for your heart compared to fattier cuts. About 85 grams of red meat packs about 180 calories and the fat content is typically 4 -10 grams per 100g of meat.

5. Dried fruit

Dried fruit is a perfect option for a weight gain breakfast experiences compared to fresh fruits. Some dried fruit to consider include dates, apricots, sultanas, prunes, figs, raisins, and currants. Dried fruit is also more nutritious than its fresh counterparts. Dried fruit is found to contain 3 to 5 times more micronutrients than fresh fruit. 100 grams of dried fruit packs about 359 calories.

6. Potatoes

Potatoes are carbohydrates and most people always wonder if carbohydrates can make them fat. Carbs do not necessarily make you fat. What makes you fat is eating more than your daily requirements. 1 medium-sized potato packs about 160 calories and contains 37g of carbs and 4g protein. The fat content is almost negligible but it also contains potassium, fiber, vitamin B6 and vitamin C.

7. Chickpeas

Chickpeas add essential protein and a high amount of fiber to your salads and soups. They can also be eaten as a standalone snack for a healthy weight gain breakfast. One cup of canned chickpeas has about 286 calories which are sufficient to increase your weight.

8. Salmon

About 170 grams (6 oz) of salmon packs about 240 calories necessary for a healthy weight gain. It also contains rich amounts of healthy fat, omega-3 fatty acids and proteins. Its nutritive value doesn't only help you gain weight, but also reduces your risk factors of several diseases.

2 Recipes for Breakfast to Gain Weight

Ideally, a breakfast that is high in calories works best for weight gain. However, calories alone don't always suffice for a healthy weight gain. More importantly, consuming other nutrients will also help you build muscle mass. Here is a recipe that you can make at home.

1. Scrambled Tofu Sandwich

This meal has about 22 grams of protein per serving and tastes like a scrambled egg sandwich.

• Ingredients

Olive oil – two tablespoons

Minced clove garlic

Salt, pepper, kale leaves

70 g extra firm tofu, chopped

¼ cup of unsweetened almond milk

Pinch cumin

100% whole wheat bread slices.

• Directions

Heat olive oil in a large skillet over medium heat and add garlic whilst stirring for about 30 seconds.

Add some kale and season with pepper and salt. Cook while stirring for 3 minutes until soft.

Reduce heat to medium-low and add tofu, almond milk, and cumin.

Cook whilst breaking the tofu apart until the liquid has evaporated.

Serve by sandwiching between bread.

2. Dry fruit chocolate milkshake

This milkshake has sufficient calories which can help you kickstart your morning.

• Ingredients

½ liter whole milk

Half cup Nestle Nesquik

10 finely sliced almonds

5 finely chopped dates

1 finely sliced banana

• Directions

Add the banana, almonds, and dates into a blender and blend at medium speed to make a thick paste.

Add Nestle Nesquik and mix.

Add milk and blend to form a smooth milkshake.

Brief Summary

Contrary to popular belief, it can sometimes be healthy to gain some weight and you can do so by making perfect choices about your breakfast weight gain meals. Here is a short video that will summarize some great weight gain breakfast alternatives.