Guys require about 2,500 calories per day to maintain their weight, but when they are aiming to gain weight, they need additional calories. To gain weight healthfully, your morning meal should be rich in healthy fats, protein and whole grains. To achieve your ideal weight without increasing your risk of developing other health conditions, limit foods high in saturated fats and added sugars. Breakfast Sandwich Homemade breakfast sandwiches are protein-rich and easy to take on the go. Start by spreading trans fat-free butter on two pieces of whole-wheat toast and layer one slice with a cooked egg. Add a lower-fat meat such as turkey sausage or Canadian bacon to your sandwich. A slice of low-fat cheddar cheese will add additional calories and calcium to your sandwich, and fresh tomato and spinach will add a wealth of vitamins. Complete your breakfast with a glass of 2 percent milk and a banana to bring your meal total to 750 calories. Cereal Hot or cold cereal is a great starter for a well-balanced breakfast. Make oatmeal with low-fat milk instead of water to increase the calorie, protein and calcium content. If you prefer cold cereal, select a whole-grain variety like shredded wheat. Mix in slivered almonds, sliced bananas and dried fruits such as raisins or cranberries to hot or cold cereals. Top your cereal with wheat germ to add healthy fatty acids, fiber and protein. A glass of 100 percent fruit juice and a cup of low-fat yogurt will balance your breakfast and total around 800 calories. Smoothies Smoothies can be made from your favorite fruits for a healthy, portable breakfast. Fresh or frozen fruits like bananas, peaches, pineapple, mangoes and berries will work well. Use yogurt or tofu combined with low-fat milk as your smoothie's base. Substitute a dairy-free milk such as soy milk, almond milk or coconut milk if you have a milk allergy or lactose intolerance. To increase the calorie content of your drinkable breakfast, blend in powdered milk, melted peanut butter or honey. Combining your smoothie with a whole-wheat bagel topped low-fat cream cheese will bring your meal total to around 800 calories. Parfaits A breakfast parfait can be assembled using regular or Greek yogurt layered with cereal, nuts and fruit. Granola is a high-calorie, whole-grain cereal that maintains its crunch when moist. Chopped peanuts or walnuts will add unsaturated fats, protein and additional calories. Layer fresh, sliced fruits like bananas, strawberries or peaches between the nuts, cereal and yogurt. To save time and money, use frozen or canned fruits. A glass of 100 percent fruit juice and two pieces of wheat toast with trans fat-free butter will make a complete meal with around 850 calories. Salmon Seafood may not be a typical breakfast staple, but salmon is loaded with protein and healthy omega-3 fatty acids. Split and toast a whole-wheat English muffin and top each half with sliced tomato, salmon and a drizzle of olive oil. You can use fresh, frozen, canned or smoked varieties of salmon. Fresh spinach, red onion or capers also pair well with this spin on traditional lox. Balance your breakfast with a cup of low-fat milk and an apple for around 700 calories. Original article and pictures take http://healthyeating.sfgate.com/healthy-breakfasts-gain-weight-guys-3299.html site
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