10 Healthy Recipes for Weight Gain

A picture of varieties of food

Are There Healthy Ways to Gain Weight?

Malnutrition, emotional issues, and some health conditions are major reasons people can be underweight. If underweight people don`t get proper medical attention, they may be at risk of other health issues such as a weakened immune system, anemia, fragile bones, delayed growth and development, hair loss, infertility, and a number of other conditions.

High-calorie breakfasts are great for weight gain, however, not just any high-calorie meal is healthy for consumption. Consuming foods that have high amounts of protein to build body mass, together with other nutrients such as healthy fats and carbs is essential for weight gain. We`ll share some simple breakfast recipes that are yummy and great for weight gain.

10 Healthy Breakfast Options for Weight Gain

Cottage Cheese Pancake with Raspberry Jelly

  • 1 cup cottage cheese
  • 3 eggs, lightly beaten
  • 1 ½ cups whole milk
  • ½ cup wheat flour
  • 2 tablespoons coconut oil
  • 4 tablespoons Greek yogurt
  • 4 teaspoons butter
  • 4 tablespoons honey
  • Raspberry jelly to taste
How to Prepare
  • Mix cottage cheese, eggs, milk, wheat flour, honey, and coconut oil, in a bowl.
  • Add butter to a skillet and add a ladle of pancake batter, and then flip after two minutes.
  • It`s better served hot with some raspberry jelly and Greek yogurt.

Delicious Mango Shake

  • 1 cup mango
  • 1 cup Greek yogurt
  • 6 Medjool dates
  • ¼ cup of water
  • 4 tablespoons honey
  • A handful of hazelnuts
  • A handful of blueberries
How to Prepare
  • Put the mangoes, hazelnuts, dates, yogurt, and water into a blender.
  • After blending, transfer to two glasses.
  • Garnish with hazelnuts and blueberries.

Oatmeal Peanut Porridge

  • 1/2 cup instant oats
  • 1 cup full-fat milk
  • 2 tablespoons peanut butter
  • A handful of raisins, soaked
  • 1 banana, sliced
  • 1 tablespoon honey
How to Prepare
  • Boil the milk, and add the instant oats.
  • Simmer until the oats get soft and the milk gets thick.
  • Transfer to a bowl, and add some peanut butter and honey.
  • Stir well.
  • Top it with some banana slices and raisins.

Homemade Granola Breakfast

  • 4 cups rolled oats
  • ½ cup pepita
  • ½ cup walnuts
  • ½ cup sliced almonds
  • ½ cup cashew nuts
  • 1 teaspoon cinnamon
  • ⅓ cup honey
  • ½ cup raisins
  • ½ teaspoon vanilla extract
  • ½ cup Medjool dates
  • ½ cup yogurt
  • ½ pear, chopped
  • A pinch of salt
  • Honey (optional)
How to Prepare
  • Put all ingredients together, mix them, and spread on a baking tray.
  • Bake the mixture for 40 minutes at 150 degrees Celsius or 300 degrees Fahrenheit.
  • Let it cool, and then crumble the granola.
  • You may top it with some yogurt and honey.

Sausage and Cheese Omelet

  • 1 large egg, whole
  • 3 egg whites
  • 1 cube goat cheese, grated
  • 3 chicken sausages, sliced
  • Salt to taste
  • 2 teaspoons olive oil
  • ½ teaspoon black pepper
  • Cilantro (optional)
How to Prepare
  • Break the whole egg in a bowl, and add the egg whites with pepper and salt, then whisk all together.
  • Heat the oil in a skillet and put the sliced chicken sausages in it for just a minute.
  • Transfer the sausages to a bowl, and add the whisked eggs to the same oil, spreading it evenly.
  • Add the sausages and grated cheese.
  • Fold the egg, and reduce the flame.
  • After about 20 seconds, transfer it to a plate and garnish with cilantro if you desire.

Full English Breakfast

  • 2-3 strips of bacon
  • 2 eggs
  • 5-6 button mushrooms
  • 2 chicken sausages
  • ¼ cup baked beans
  • 1 whole wheat bread
  • Some butter
  • Salt to taste
  • ½ teaspoon black pepper
How to Prepare
  • Add butter, mushrooms, bacon strips, and sausages to a frying pan, and cook for 5-6 minutes.
  • Transfer the sausages, mushrooms, and bacon strips to a plate.
  • Crack two eggs open in the skillet, and cook for 2 minutes.
  • Sprinkle some salt and pepper on the eggs.
  • Toast the bread.
  • Transfer the eggs and toast to a plate.
  • Add some baked beans to it.

Quick Peanut Butter and Jam Sandwich

A picture of bread with strawberry sandwichIngredients

  • 2 slices bread
  • 2 tablespoons peanut butter
  • 1 tablespoon jam
How to Prepare
  • Spread the peanut butter evenly on one bread slice.
  • Spread the jam on the other slice of bread.
  • Put both slices together.

Tofu Scramble

  • 1 cup grated tofu
  • ½ medium-sized onion, chopped
  • 1 tomato, chopped
  • 1 seeded green chili, chopped
  • Salt to taste
  • ¼ teaspoon pepper
  • Cilantro for garnish
  • 2 dollops of butter
How to Prepare
  • Put the butter in a pan.
  • Add the onion and tomato.
  • Cook for 5-6 minutes.
  • Add the grated tofu, green chilies, salt, and pepper.
  • Stir and cook for 5 minutes.
  • Then cover and cook for 2 more minutes.
  • Garnish with cilantro before serving.

Avocado and Egg Sandwich

  • 2 slices of wheat bread
  • ½ avocado, sliced
  • 2 eggs
  • 2 tablespoons cottage cheese, mashed
  • A handful of pepita
  • A pinch of pepper
  • Salt to taste
How to Prepare
  • Boil the eggs.
  • Toast the bread and spread the mashed cottage cheese.
  • Add the avocado slices.
  • Then place the boiled eggs on top.
  • Sprinkle some salt, pepper, and pepita.

Vegan Protein Shake

  • 2 tablespoons almond powder
  • 2 scoops vegan protein powder
  • 2 cups of soy milk
  • 1 tablespoon cashew powder
How to Prepare
  • Put all ingredients in a blender.
  • Blend till you get the desired thickness.
  • Transfer into two glasses.

Other Weight Gain Tips

Eat Mini-Meals

Eating small meals at different times during the day is more ideal than attempting to eat large amounts of food, especially for people who have low appetites or suffer emotional issues. So in the long run, you consume more food when you eat in bits at various times. Remember to keep your food consumption healthy.

Eat Healthy Snacks

Consume snacks that contain healthy fats, with lots of protein and healthy carbohydrates. Crackers with peanut butter, or protein bars and drinks are examples of healthy snacks that can help you achieve your weight gain goal.

Do Strength Training

picture of a woman exercisingSpeaking with your doctor before getting on a weight gain program is advisable. In addition to diet, they would suggest some forms of strength training such as yoga or weightlifting to help build your muscles. Note that muscle-building strength training is different from calorie-shedding exercises, as the latter would negate your weight gain plan.

What Makes People Underweight?


Some health conditions such as cancer, diabetes, digestive diseases, and thyroid problems may be responsible for excessive weight loss. Such conditions affect appetite and the body`s ability to use and store food.


Some prescription medicines cause weight loss. Treatments such as chemotherapy also reduce appetite and cause drastic weight loss.


There are families that are naturally underweight, hence they naturally have higher metabolism rates and low appetites. So being underweight can actually be genetic, same way other shades of weight could be genetic.

High Physical Activity

Athletes and other people who perform high physical activities may be underweight if they burn more calories than they consume.

Psychological Issues

Stress and depression may disrupt eating habits, hence cause sufferers to be underweight. People who suffer psychological conditions should see their doctor who may refer them for counseling or some other treatment.

Some Weight Facts

  • Healthy appetizers like pickles make meals more enjoyable and encourage higher food consumption.
  • Using olive or canola oil makes food more enjoyable, hence improves appetite.
  • Using medical supplements to gain weight may be unhealthy in the long run because of the risks.
  • Studies show that people who work in disorganized workspaces are more likely to eat junk food and unhealthy snacks.
  • Female breasts are mostly made up of fat, and that is why the breasts are quick to reduce in size before other parts of the body during weight loss.