Eggs are one of the most nutritious foods and can be a great addition to your diet if you are looking to gain weight in a healthy way. Eggs provide a good balance of high-quality protein, vitamins, minerals and healthy fats. However, the way you prepare and eat your eggs can significantly impact how beneficial they are for weight gain.
How can eggs help with weight gain?
There are a few key nutrients in eggs that make them useful for weight gain:
- Protein – Eggs are one of the highest quality sources of protein. Getting enough protein is crucial for building muscle mass and strength when trying to gain weight.
- Healthy fats – Egg yolks contain healthy fats like omega-3s that provide calories and help promote weight gain.
- Vitamin D – Eggs are one of the few natural food sources of vitamin D which helps improve calcium absorption for bone health.
- Choline – Eggs are very high in choline which supports liver and brain health, important when increasing calorie intake.
Overall, eggs provide a nutritionally dense source of calories and protein that can help boost your daily intake to promote weight gain.
How many eggs per day to gain weight?
There is no universal recommendation for how many eggs to eat per day for weight gain since calorie needs vary significantly by individual. However, most experts recommend aiming for around 3-6 eggs per day as part of a high calorie diet to gain weight.
Here are some general guidelines for how many eggs per day based on your gender and activity level:
| Gender | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| Female | 3 eggs per day | 4 eggs per day | 5 eggs per day |
| Male | 4 eggs per day | 5 eggs per day | 6 eggs per day |
Keep in mind your total daily calorie goals. If 3-6 eggs per day does not help you meet your calorie needs for weight gain, you may need to increase your egg intake.
What’s the best way to cook eggs?
The cooking method can alter the protein, fat and nutrient content of eggs. For weight gain, the top methods include:
- Fried or poached – These methods retain the yolks fat, making it optimal for weight gain.
- Boiled – This retains the high protein content in the whites.
- Scrambled with oil or butter – Adding fat boosts calories.
- Omelets – Great way to add cheese, meats and other proteins.
Avoid cooking methods like egg white-only or hard boiling that can slightly reduce protein quality.
What should you eat eggs with?
To maximize the benefits of eggs for weight gain, combine them with other calorie-dense foods. Try adding eggs to:
- Toast, bagels or English muffins
- Oatmeal, yogurt or cottage cheese
- Potatoes, rice or pasta dishes
- Meat sandwiches
- Vegetable and cheese omelets
Pairing eggs with a source of carbs, protein or fat ensures a well-balanced, higher calorie meal that promotes weight gain.
Foods to avoid eating with eggs
Some foods are very low in calories, so they can counteract the high-calorie benefit of eggs if eaten together. Foods to avoid pairing with eggs include:
- Salads and leafy greens
- Fruits like grapefruit and berries
- Low fat milk or yogurt
- Vegetable-only omelets
- Popcorn, pickles or raw veggies
While these foods are healthy, they provide minimal calories. Stick with higher calorie options when eating eggs if the goal is weight gain.
When should you eat eggs to gain weight?
The best times of day to eat eggs for weight gain are:
- Breakfast – Eating eggs for breakfast helps boost protein and calories early to jumpstart your metabolism and prevent excessive hunger.
- Post-workout – Eating eggs after exercise helps refuel your muscles when they need protein and carbs the most to grow bigger.
- Before bed – A high protein snack like eggs at night has been shown to increase muscle growth and recovery while sleeping.
Aim for a serving of eggs at these key times to maximize the benefits. Additionally, snack on hard boiled eggs between meals to increase your daily calorie intake.
Sample high-calorie egg meal plans
Here are some sample high calorie meal plans incorporating eggs to promote weight gain:
Breakfast – Denver Omelet
- 3 eggs scrambled with cheese, ham and onions
- Toast with butter
- Banana
- Glass of whole milk
Lunch – Burrito Bowl
- 3 scrambled eggs
- Rice
- Black beans
- Salsa
- Sour cream
- Avocado
Dinner – Veggie Frittata
- 3 egg frittata with spinach, broccoli and feta
- Roasted potatoes
- Side salad with dressing
- Fruit smoothie
Aim for larger serving sizes of eggs in each meal along with mix of protein, carbs and fats for optimal weight gain.
Sample high-calorie egg snacks
In addition to eating eggs at main meals, also incorporate them into high calorie snacks throughout the day. Snack ideas include:
- Hard boiled eggs dipped in hummus or tahini
- Egg salad lettuce wraps
- Trail mix with chopped hard boiled eggs
- Cottage cheese with chopped hard boiled eggs
Choosing energy dense egg snacks helps boost total daily calorie and protein intake for weight gain goals.
Potential benefits of eating eggs to gain weight
Eating eggs as part of a high-calorie diet to gain weight provides many potential benefits including:
- Muscle growth – The high-quality protein in eggs provides amino acids that help build and repair muscles.
- Appetite control – The protein and fat in eggs helps you feel fuller for longer between meals.
- Boosted energy – The B vitamins in eggs help convert food into cellular energy.
- Enhanced brain function – Choline in eggs is important for memory, mood and brain development.
- Improved bone strength – Eggs provide vitamin D and phosphorus for bone health as you gain weight.
- Better eye health – Lutein and zeaxanthin in eggs help prevent macular degeneration and cataracts.
Potential downsides of eating eggs to gain weight
While eggs are very healthy, there are a few potential downsides to consider when eating a lot of eggs to gain weight:
- High cholesterol – Eggs are high in dietary cholesterol, which may raise blood cholesterol levels in some people when consumed in large amounts.
- Lack of fiber – Eggs lack the fiber of other protein foods like beans which may lead to constipation.
- Allergies – Some people are allergic to eggs and need to avoid them entirely.
- Photosensitivity – Eating very high amounts of eggs could cause photosensitivity in some people due to the vitamin A content.
Overall eggs are very safe and healthy in moderate amounts of 1-2 eggs per day for most people. Larger amounts may be warranted short term for weight gain goals, but the high intake should not be sustained long term.
Weight gain diet tips
In addition to eating plenty of eggs, some other diet tips for safe and effective weight gain include:
- Set specific calorie goals to enter a calorie surplus
- Focus on calorie-dense proteins like meats, dairy and nuts
- Incorporate larger servings of healthy carbs like oats, rice and potatoes
- Avoid added sugars and instead get carbs from fruits, vegetables and whole grains
- Stay hydrated by drinking water throughout the day
- Be consistent and patient – weight gain takes time
Lifestyle changes for weight gain
Some lifestyle factors play a key role in a successful weight gain plan including:
- Strength training – Lifting weights triggers muscle growth and increased strength which contributes to weight gain.
- Getting enough sleep – Aim for 7-9 hours per night for optimal recovery and growth. Lack of sleep may suppress weight gain.
- Reducing stress – High stress elevates cortisol which can make weight gain more difficult. Try meditation, yoga or walks.
- Cutting back on cardio – Excessive cardio exercise can hinder weight gain by burning extra calories. Reduce non-essential cardio.
Sample weight gain meal plan with eggs
Here is a sample high calorie meal plan emphasizing eggs to support weight gain:
Breakfast
- 3 Egg omelet with cheese, spinach and mushrooms
- Oatmeal cooked in milk with walnuts and banana
- Glass of orange juice
Snack
- Greek yogurt with chopped hard boiled eggs and fruit
- Cottage cheese with hard boiled eggs and avocado
Lunch
- Tuna salad sandwich made with 2 hard boiled eggs
- Bowl of vegetable soup
- Glass of milk
Snack
- Trail mix with nuts, seeds and chopped hard boiled egg
- Peanut butter toast with sliced banana
Dinner
- 2 Fried eggs
- Toast with avocado spread
- Baked sweet potato
- Sautéed vegetables
This provides a balanced meal plan high in protein, carbs, fats and calories to support weight gain goals.
Conclusion
Eggs can be an excellent addition to your diet if you are looking to gain weight in a healthy way. Eating 3-6 eggs per day combined with other calorie-dense foods provides the key macro- and micronutrients you need to maximize muscle growth and avoid excessive fat gain. Prepare eggs in higher calorie ways like frying in oil or combining with other proteins and carbohydrate sources. Additionally, lift weights, get enough sleep, reduce stress, and limit excessive cardio for optimal weight gain results. Be patient and consistent with your high-calorie egg eating plan, along with other lifestyle factors, to successfully gain weight.
