It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3Trusted Source, 4Trusted Source).
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4Trusted Source, 5Trusted Source).
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Whole-grain breads are another good carb source to help you gain weight.
You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.
When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as Ezekiel bread, are available in most grocery stores.
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.
As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.
In fact, many athletes or bodybuilders will eat six or more daily.
Muscle is made up of protein. Adding some of your extra calories in the form of this macronutrient supports healthy weight gain. The_ Journal of the American Medical Association_ published research in January 2012 which found that when people were overfed — meaning they took in more calories than needed to maintain their weight — the extra calories from protein contributed to the addition of muscle, not fat.
When participants were overfed with a diet containing 25 percent of calories from protein (compared to those overfed with 5 percent or 15 percent of calories from protein), lean muscle mass increased significantly.
Breakfast is a good time to add extra calories from protein. A weight-gain diet may include breakfast foods such as eggs, cottage cheese, yogurt, whey protein and ground turkey. Avoid adding calories by using highly processed protein such as bacon and sausage.
Extra protein makes your weight-gain milkshake appropriate after a workout. Consuming lean protein before, during and after your workout enhances muscle development and gain — and gaining muscle puts weight on your frame. Whey or soy protein powder blends easily into a milkshake. Read the ingredient list for the protein powder you choose so as to avoid added sugars or ingredients that may not serve your health goals. Peanut or almond butter are other high-quality sources of protein that add flavor and calories in the form of healthy unsaturated fats. Flax, chia and hemp seeds also add protein, omega-3 fats and fiber to your weight-gain smoothies too.
Oats are loaded with fiber, so they’re a great healthy breakfast! If you’re like me, though, you might run the risk of getting stuck in an oat rut. In college, I ate plain instant oatmeal every day. After four years, I couldn’t stand the stuff. To avoid oat burnout, make sure to vary your toppings! Any nut butter, fruit, dried fruit, yogurt, nut, seed, or jam is fair game. Change up how you prepare your oats too. Make baked oatmeal or homemade granola, or prep a big batch of overnight oats for quick breakfasts throughout the week. While you’re at it, make a batch of homemade oat milk.
Egg Breakfast Recipes
If you’re someone who wants to prioritize protein in your breakfast, egg recipes are a great choice. Breakfast scrambles, omelets, and plain fried eggs can get repetitive, so try one of the recipes below to change things up. Make individual frittatas in muffins tins for a portable breakfast option. On days when you have more time, sit down to a big breakfast casserole or shakshuka with your partner or family.
Quick Bread Breakfast Recipes
Moist, comforting, and lightly sweet, quick bread is a delectable breakfast option. In the summer, I almost always have individual slices of zucchini bread in my freezer. In the fall and winter, pumpkin and banana bread take its place. Enjoy a thick slice of your favorite quick bread on its own, or top it with a dollop of Greek yogurt and seasonal fruit for extra staying power.