The Best Healthy Breakfasts for Weight Gain

With so much focus on weight loss, it can be difficult for those who need to gain weight to find information about how to gain safely. The best way to do that is to start with the most important meal of the day. After fasting all night you’ll need healthy breakfasts for weight gain.

The best healthy breakfast for weight gain has high calories from healthy fat, protein, vitamins, and minerals. High nutrition for the first meal of the day, gives the body what it needs to build muscle and supply energy. High protein foods like hemp, eggs, and whole grains create a balance in nutrition that helps the body build strong heavy muscle.

The benefits of a healthy breakfast will carry you throughout your day. The boost in brainpower that breakfast gives you helps you stay on track and continue to eat right. People who eat breakfast find they improve their diet overall.

Whether you are underweight or trying to gain muscle, keep reading to learn how a healthy breakfast puts you on track for safe weight gain. On our list of healthy breakfasts, you’ll find ideas that have the calories needed for healthy weight gain and energy to start the day right.

How to gain weight naturally and safely

To gain weight naturally and safely it’s important to eat well and exercise. When eating more often, choose healthy high-calorie food or add more calories to each meal with drinks and add-ins. For example, nutrient-dense add-ins like hemp hearts in oatmeal give breakfast more calories and healthy fat. 

If you found out recently that you need to put on more weight, it may have made you feel at a loss. With everyone always going on about how to lose weight it could make you feel like you have nowhere to start. 

There are several medical reasons for needing to put on weight, so you’re not alone. You may need to put on weight because:

  • you’re underweight
  • need more nutrition
  • are pregnant
  • have an underlying health condition

Despite the reason, you’ll want to gain weight safely. To gain weight you’ll want to be sure you calculate your calories correctly and don’t give up on exercise. Working out, specifically weight training isn’t about losing weight. It’s about gaining muscles and keeping your body healthy. 

To gain weight while working out means you’ll need your protein, fiber, and healthy fat. Macronutrients give you energy and help you grow muscles, which are much heavier than fat. 

While we are going to focus on breakfast, consider eating between 3 to 5 meals a day when you’re trying to gain weight. It’s best to keep your diet steady by eating more frequently and have the occasional healthy treat. 

This is an opportunity for what we hobbits like to call “second breakfast.” If you don’t want to make a second breakfast try having high-calorie smoothies and shakes alongside your meals. This is one time you don’t want to load up on water right before your meal. Choose your hydration time wisely, so you can fill up on breakfast.

The best way to get started with any meal plan is with a big nutrition-packed breakfast. Don’t feel rushed to gain weight, take your time. This weight gain foods list is about nutrition. Try not to focus on how to gain weight fast. If you make healthy breakfast choices you’ll gain weight naturally, in a healthy way. 

The best healthy breakfasts for weight gain

The best healthy breakfasts for weight gain are foods that are high in calories because they are nutrient-dense. Be sure the food you choose contains essential amino acids, omega fatty acids, fiber, vitamins, and minerals. Empty calories won’t help you gain muscle.

High protein foods are the way to go and we believe that plant-based protein is the best. However, eating eggs and drinking dairy products have the potential to help as well. Since so many American breakfasts include eggs, cheese, carbs, and sugar, the best way to build a meal is to choose healthy options that contain what you’re used to.

Here are some breakfast options that are healthy and will help you gain weight: 


Humming Hemp hummingbars are a fast and delicious way to get more calories. Hummingbars make a good snack before or after a larger meal. 

If you are on the go and don’t have time to make breakfast, hemp bars give you much-needed protein, calories, and nutrients to start your day. You’ll pack on serious muscle from the protein and omega fatty acids.

Humming Hemp Protein Powder 

Humming Hemp Pure Protein Powder is versatile and can provide more protein to your diet. While you can use hemp protein in all of your smoothies and shakes, you can use it in more creative ways as well. 

Hemp powder can help you add calories you need without filling you up. If you mix hemp protein to the flour in your baked breakfast recipes it’ll help with weight gain. All of your breakfast pastries will also gain more nutrition, giving you fewer empty calories.



Hemp protein powder can be used to make muffins, banana bread, pumpkin bread, and even coffee for breakfast. The sky’s the limit, add hemp protein to whatever you eat to gain a protein boost. 

Hemp Oil Coffee

Some people suggest adding butter to your coffee to get more calories. Instead, we suggest choosing the omega fatty acids in hemp oil to give your coffee more flavor and vitamins. The healthy fat in hemp oil can be whipped up into a dalgona coffee, a creamy creation served over your favorite milk. 

Adding hemp oil is a quick way to get the caffeine you want and have a little fun getting the extra calories you need. If you don’t have the time to whip up your coffee, don’t worry. You can try our fast hemp’d up coffee recipe to jump-start your breakfast for the day. 

Smoothies and Shakes

We talked about making shakes with hemp protein powder, but you can also make nutrition-packed smoothies. If you want to mix it up you can also use hemp hearts for more texture and fat. Choose your add-in based on your need for more fat or more protein to your diet.

Don’t think that just because you need to gain weight you need high sugar options. Berries are lower in sugar, but they have the fiber you need to make a nutrient-dense smoothie. Clean eating breakfasts with low sugar have the potential to help you gain weight as long as you pack on the protein. 


Rice is an underrated source of protein. If you choose brown rice or wild rice you can load up on fiber as well. The carb gets a bad rep from those who want to lose weight, but the nutritional benefits are good for any time of day. 

If you’re confused about rice for breakfast consider rice puddings with hemp hearts. However, to get even more creative, remember throughout the world rice is a staple for breakfast. Japanese breakfast anyone? 

If you want to make a different kind of healthy breakfast have smoked or grilled fish with eggs and rice. Place all your ingredients in a bowl and drizzle with hemp oil for a breakfast with calories from healthy fat and protein. 


Eggs are loaded with protein and vitamins. The most beneficial way to use them for breakfast is in omelets. Omelets are a great way to add in vegetables that you still need to consume. Don’t shy away from low-calorie vegetables because you are trying to gain weight. Simply pair veggies with foods like eggs to add more nutrients to your meal. 

When you’re looking to gain weight don’t stop at leafy greens in your omelet, choose broccoli, brussels sprouts, and cheese. Let vegetables you’d use at dinner be your star at breakfast as well.

Nut butter

Nut butter is great for breakfast because you can spread it on bread or bagels and put it in your favorite shakes and smoothies. It even makes a great pancake topping when you are trying to avoid too much sugar from syrup. 

Nuts and seeds are nutrient-dense and delicious, making getting the calories and nutrients you need fast and easy when you need a grab-and-go breakfast

Potato Skillets 

A breakfast hash full of potatoes is the best way to create a hearty breakfast. It’s also a wonderful way to use leftover ingredients. Potatoes are a great way to help you gain weight, so try this even when you don’t have leftovers. 

Make your skillets with sweet potatoes and include other starches to get more fiber and to benefit gut health. When you cook your skillet be sure to fry up your food in healthy oils that give you more calories by giving you health benefits. 


While some people avoid eating too much fruit, if you’re attempting to gain weight you can’t get enough of the vitamins and fiber they offer. You can however include more nutrients by having fruit in different ways. 

While we’ve already talked about adding fruit in smoothies, dried fruit is another option. For breakfast use dried fruit to top parfaits and oats to get an extra dose of nutrients. Be sure not to choose dried fruit that has added sugars. 

Whole grain toast and pancakes

Going for whole-grain bread is the most nutritious option, if you don’t have a wheat or gluten allergy. Choosing to make your toast from a sprouted grain bread and topping it with nut butter will give you a dose of vitamin B3 and fiber. 

Another way to incorporate whole grains and whole wheat is to use them for your pancakes or french toast. If you choose to make your own bread and mixes, don’t forget you can use hemp protein powder in the batter. 

Avocado Toast

Avocado specifically has its own set of benefits for healthy weight gain. Using avocado oil is beneficial for cooking if you want to gain weight, but the whole avocado on whole grains will give you calories, fiber, and vitamins. 


Both boxed cereal and hot cereal is a quick way to get your breakfast. When you think cereal you may think of sugary treats that your kids love, but some options are loaded with fiber and calories that make for a great healthy breakfast. 

Oatmeal is a blank slate that can be dressed with extra calories and nutritional elements. Hemp hearts, hemp protein, and oatmeal work well with fruit and honey as a way to add calories to your breakfast fast. Make sure you have your cereal with a “complete breakfast” like the commercials used to tell us. 




Parfait is one of the best ways to get a quick and easy customized breakfast loaded with the nutrients you need to gain weight. You can always go with a classic like yogurt, berries, and granola, but to add in more fats and protein sprinkle on some hemp hearts.

Instead of a green smoothie, go for a green parfait where you take advantage of hemp and yogurt. Use greek yogurt and hemp powder to pack on the protein. Use sweet and tart fruits to complement the earthy nuttiness of hemp protein. 

Summary: The best healthy breakfasts for weight gain

The best healthy breakfasts for weight gain are more exciting than your average breakfast. As you can see, the key is to add-in foods that are high in protein, fat, and fiber. This means trying something new like having rice for breakfast. 

You can also cover your favorite classics like cereal, yogurt, and eggs with add-ins that include more vitamins. 

Breakfast can be healthy so that you gain weight the right way. If you exercise you can fill up on vegetables and high-protein food to gain weight by building strong muscles. 

Start your day with the healthy fat and protein of hemp products that can be added to almost any of your breakfast ideas. Hemp will give you the nutrition you need to pack on the pounds.  

Ready to plan your breakfast? Grab hemp hearts for a parfait, hemp protein for pancakes, and hemp snack bars for a quick bite on your way out the door. Enjoy your breakfast. 


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