5 Healthy Indian Breakfast For Weight Gain

healthy indian breakfast for weight gain-weshapesoul


  1. Nutrient-Rich Indian Breakfasts: Outlines five healthy breakfast options including poha, parathas, and upma that are ideal for weight gain.
  2. Caloric and Protein Boost: Emphasizes high-calorie and protein-rich ingredients like ghee, nuts, and dairy, which are integral to these breakfasts.
  3. Balanced Meals: Highlights the importance of balanced meals combining carbohydrates, proteins, and healthy fats to support weight gain.

Struggling to gain weight and need healthy breakfast ideas? Many people face this challenge and don’t know where to start.

Our blog post is here to help! We share five delicious and nutritious Indian breakfasts that can help you gain weight in a healthy way.

Don’t wait to start your journey towards a healthier you. Read on to discover how these meals can boost your weight and improve your overall wellness!

Why Breakfast is Crucial for Healthy Weight Gain

healthy indian breakfast for weight gain

Metabolism Boost

Starting your day with a nutritious breakfast is essential to kick-starting your metabolism. Here’s how it helps:

  1. Jumpstarts your metabolism: Breakfast activates your metabolism after fasting overnight. Learn more about metabolism.
  2. Maintains energy levels: Eating in the morning helps maintain steady energy throughout the day. Skipping it can lead to fatigue.
  3. Controls appetite: A good breakfast helps manage hunger, reducing the urge to overeat later.

Nutrient Intake

Your first meal of the day is an opportunity to intake essential nutrients vital for health:

  • Vitamin and mineral absorption: Morning meals help absorb crucial vitamins and minerals better. Foods like fruits and cereals can be very beneficial.
  • Balanced meal: Include carbs, proteins, and healthy fats in your breakfast. For example, oatmeal with nuts and a side of fruit ensures a well-rounded meal.
  • Higher nutrient consumption: Eating breakfast leads to better overall nutrient consumption during the day.

Healthy Caloric Intake

A healthy, hearty breakfast is key to ensuring you meet your daily calorie needs:

  1. Consistent caloric intake: It provides an even calorie distribution that supports gradual weight gain.
  2. Prevents overeating: Starting with a hearty breakfast prevents excessive hunger and limits unhealthy snacking later.
  3. Energizes your body: Consuming enough calories in the morning energizes your body, supporting physical activities and overall health.

Integrating these practices into your routine can lead to more controlled and healthier weight gain. Start your day with a nutritious breakfast and reap its benefits.

Factors to Consider For A Weight Gain Breakfast

healthy indian breakfast for weight gain

When planning a weight gain breakfast, it’s crucial to focus on several key factors: caloric density, protein content, healthy fats, and balanced carbohydrates. Each component is vital in ensuring you get the necessary nutrients and calories to support healthy weight gain.

Caloric Density

To gain weight, you need to consume more calories than you burn. Focusing on calorically dense foods helps you to achieve this without eating excessively large portions:

  1. Nuts and seeds: Almonds, walnuts, and chia seeds are calorie-rich.
  2. Dried fruits: Raisins, dates, and apricots provide lots of calories in a small amount.
  3. Avocados: High in healthy fats and calories.

Protein Content

Protein is essential for muscle building and repair. Including high-protein foods in your breakfast can help you gain healthy weight:

  1. Greek yogurt: Rich in protein, it also adds beneficial probiotics.
  2. Paneer (Indian cottage cheese): Versatile and protein-dense.
  3. Eggs: Packed with high-quality protein and easy to prepare.

Healthy Fats

Healthy fats are crucial for weight gain because they are calorie-dense and support overall health. Incorporate sources of healthy fats into your breakfast:

  1. Ghee (clarified butter): Traditional in Indian cuisine, it’s rich in fats.
  2. Coconut oil: Great for cooking and adds a delicious flavor.
  3. Nut butters: Almond or peanut butter works well on toast or in smoothies.

Balanced Carbohydrates

Complex carbohydrates provide sustained energy and aid digestion. They should be a big part of your weight gain breakfast:

  1. Whole grains: Foods like brown rice, quinoa, and oats are excellent.
  2. Millets: Bajra and ragi are nutrient-dense and provide lasting energy.
  3. Sweet potatoes: High in vitamins and minerals, they also keep you full longer.

Focusing on these factors can help you create well-rounded breakfasts that help you gain weight healthily. Every meal is an opportunity to nourish your body and move closer to your weight gain goals.

5 Healthy Indian Breakfast For Weight Gain

1. Paneer Paratha with Curd and Dry Fruits

healthy indian breakfast for weight gain

Ingredients and Preparation

  • Ingredients: Whole wheat flour, paneer, spices, curd, dry fruits
  • Preparation:
  1. Mix whole wheat flour with water and knead into dough.
  2. Grate paneer and mix with spices.
  3. Roll dough, stuff with paneer, and cook on a skillet.

Nutritional Benefits

  • High in protein and healthy fats
  • Good source of calcium and other essential nutrients

Serving Suggestions

  • Pair with curd and a handful of dry fruits for added calories and nutrition.

2. Masala Oats with Veggies and Ghee

healthy indian breakfast for weight gain

Ingredients and Preparation

  • Ingredients: Rolled oats, mixed vegetables, ghee, spices
  • Preparation:
  1. Cook rolled oats with water or milk.
  2. Add sautéed mixed vegetables and spices.
  3. Finish with a spoonful of ghee for flavor and fats.

Nutritional Benefits

  • Rich in fiber, vitamins, and minerals
  • Inclusion of ghee for healthy fats

Serving Suggestions

  • Enhance the dish with nuts or seeds for extra calories

3. Poha with Peanuts and Coconut Shavings

healthy indian breakfast for weight gain

Ingredients and Preparation

  • Ingredients: Flattened rice, peanuts, coconut shavings, spices, vegetables
  • Preparation:
  1. Rinse flattened rice and drain.
  2. Cook with spices and sautéed vegetables.
  3. Add peanuts and coconut shavings for a crunchy texture.

Nutritional Benefits

  • Balanced carbs from poha, protein from peanuts, healthy fats from coconut
  • Vitamins and minerals from added vegetables

Serving Suggestions

  • Add a side of ripe banana or avocado slices for extra nutrients

4. Ragi (Finger Millet) Porridge with Milk and Jaggery

healthy indian breakfast for weight gain

Ingredients and Preparation

  • Ingredients: Ragi flour, milk, jaggery, nuts, seeds
  • Preparation:
  1. Cook ragi flour in milk.
  2. Sweeten with jaggery.
  3. Top with nuts and seeds.

Nutritional Benefits

  • High in calcium, iron, and protein
  • Natural sweetness from jaggery

Serving Suggestions

  • Enhance porridge with chopped fruits or a drizzle of honey

5. Moong Dal Chilla with Paneer Filling

healthy indian breakfast for weight gain

Ingredients and Preparation

  • Ingredients: Moong dal, paneer, spices, vegetables
  • Preparation:
  1. Soak and blend moong dal into a batter.
  2. Cook like a pancake on a skillet.
  3. Fill with spiced paneer and vegetables.

Nutritional Benefits

  • Rich in protein and fiber
  • Addition of paneer for extra protein and healthy fats

Serving Suggestions

  • Serve with green chutney and a glass of lassi for a refreshing meal

Each of these delicious breakfasts is designed to provide ample nutrients and calories to help you gain weight healthily. Experiment with these recipes to find your favorite!

Tips for Incorporating These Breakfasts into Your Routine

healthy indian breakfast for weight gain

Meal Planning

1. Importance of Planning Meals Ahead

  • Planning your meals ahead can save you time and stress. You’ll know exactly what to buy and cook each week. This helps avoid last-minute unhealthy food choices. Use a meal planning app to streamline the process.

2. Tips for Prepping Ingredients to Save Time

  • Batch cooking: Prepare and cook multiple servings at once. Store them in the fridge or freezer for quick breakfasts.
  • Pre-chopping vegetables: Cut up veggies in advance so they’re ready to add to dishes like masala oats.
  • Soaking grains: Soak grains like quinoa or lentils overnight. This reduces cooking time in the morning.

Portion Control

1. Balancing Portion Sizes to Ensure Adequate Calorie Intake

  • Eating the right portions ensures you get enough calories without overstuffing. Use portion control tools like measuring cups or a food scale.
  • Divide your plate into sections: half for fruits and veggies, a quarter for whole grains, and a quarter for proteins.

2. Listening to Your Body’s Hunger Cues

  • Eat when you’re hungry and stop when you’re full. This practice avoids overeating. Drink water before meals to gauge if you’re really hungry or just thirsty.

Variety and Balance

1. Rotating Breakfast Options for Variety and Comprehensive Nutrition

  • Different breakfasts provide a variety of nutrients. Rotate options like paneer paratha, ragi porridge, and moong dal chilla throughout the week.
  • Changing your meals keeps you excited about breakfast and ensures you’re not missing out on any essential nutrients.

2. Ensuring Each Meal is Balanced with Carbs, Protein, and Fats

  • Every meal should have a balance of carbohydrates, protein, and healthy fats. For example:
  • Masala oats with veggies (carbs and vitamins), Greek yogurt (protein), and a spoonful of ghee (fats).
  • Poha with peanuts (protein and fats) and coconut shavings (carbs).

By following these tips, you can easily incorporate healthy and nutritious breakfasts into your daily routine. Enjoy experimenting with different flavors and ensure each meal fuels your body for the day ahead.


1. Can these breakfast options be modified for dietary restrictions like lactose intolerance or gluten sensitivity?

Yes, many of these breakfast options can be easily adapted for dietary restrictions. For example, you can use plant-based milk alternatives like almond or soy milk instead of regular milk in the ragi porridge. For those who are gluten-sensitive, oats labeled as gluten-free can replace regular oats.

2. How can I add more protein to these breakfasts?

There are several ways to boost protein in these breakfast recipes. Adding a scoop of protein powder to your ragi porridge, including more paneer in moong dal chilla, or sprinkling chia seeds and flaxseeds over any dish can significantly increase the protein content. Additionally, pairing these breakfasts with a side of Greek yogurt is another excellent protein boost.

3. Are these breakfast recipes suitable for kids and teenagers?

Absolutely, these breakfasts are nutritious and can be beneficial for kids and teenagers as well. However, depending on their taste preferences, you might need to adjust the level of spices. Including colorful veggies and fun shapes, like paneer cubes or fruit slices, can make these meals more appealing to younger palates.

4. How can these recipes be prepared in advance for busy mornings?

Most of these recipes are quite adaptable for meal prepping. You can batch-cook masala oats or poha and store them in the refrigerator for a few days. Additionally, moong dal batter can be prepared and stored, making it quick to whip up chillas in the morning. Pre-chopping vegetables and soaking grains overnight also helps save time.

5. Can these breakfast recipes aid in muscle gain along with weight gain?

Yes, these recipes can support muscle gain when combined with a strength training regime. The inclusion of protein-rich ingredients like paneer, peanuts, and moong dal provides the necessary amino acids for muscle repair and growth. Additionally, healthy fats and carbs provide the energy required for intense workouts, making these breakfasts suitable for individuals looking to gain muscle.

Transform Your Health with Weshapesoul!

healthy indian breakfast for weight gain

Discover Unbiased, High-Quality Health & Nutrition Information

Are you tired of sifting through questionable advice online? Look no further! At Weshapesoul, we provide the best quality nutritional blogs and health information to guide you on your fitness journey. Our team of certified dietitians, nutritionists, and fitness experts ensures that you get only the most accurate, effective, and personalized advice.

Personalized Nutrition Plans That Work

Why settle for generic diet plans when you can have one tailored just for you? At Weshapesoul, our experts craft personalized nutrition strategies that meet your unique health needs. Say goodbye to guesswork and hello to a healthier you!

Expert Consultations at Your Fingertips

Book a consultation with our seasoned professionals to unlock the secrets to effective weight management and overall wellness. With years of experience in the fitness industry, our team is dedicated to helping you achieve your goals through no-nonsense, high-quality nutritional advice.

How It Works

  1. Book a Consultation: Schedule a session with our experts.
  2. Receive Personalized Advice: Get a nutrition plan tailored to your specific needs.
  3. Achieve Your Goals: Implement expert tips to reach your fitness objectives.


Weshapesoul is your go-to source for accurate, high-quality health and nutrition information. Our expert team provides personalized guidance to help you achieve your fitness goals. No fillers, no tricks—just pure, unadulterated advice to transform your life.

Ready to take control of your health?


Photo of author
Dt.Harish Beg

5 thoughts on “5 Healthy Indian Breakfast For Weight Gain”

Leave a Comment

Photo of author
Dt.Harish Beg

Don’t miss new posts!

Leave a Comment

Open chat
Can we help you?