What to do every morning to gain weight? Your ultimate healthy guide

Studies show that starting the day with a nutrient-dense breakfast is crucial for healthy weight gain, providing the essential energy needed. To succeed, you need to know what to do every morning to gain weight safely and effectively by incorporating calorie-rich foods and smart habits into your routine.

Quick Summary

Develop a powerful morning routine for healthy weight gain focusing on a calorie-dense breakfast, strategic hydration, and light activity to stimulate appetite for building muscle mass, not just fat.

Key Points

• Start with a Calorie-Dense Breakfast: Begin your day with a high-calorie meal to build a necessary energy surplus for weight gain.

• Drink Your Calories Strategically: Use nutrient-rich beverages like whole milk and homemade shakes to increase intake without feeling overly full.

• Stimulate Your Appetite with Light Exercise: A low-intensity morning walk can naturally increase your hunger for breakfast.

• Incorporate Supplements: Use protein powder and creatine to support muscle growth, especially in conjunction with strength training.

• Utilize High-Calorie Add-ins: Enhance your meals with calorie-dense additions like nut butter, cheese, and dried fruit to boost overall intake.

• Eat Frequently: Aim for 5-6 smaller, nutritious meals throughout the day, including a substantial breakfast.

Why a strategic morning routine is crucial for weight gain

For individuals looking to increase body mass, the morning is arguably the most important part of the day. A well-planned morning routine can set a positive and productive tone for your eating habits for the next 12+ hours. By front-loading your caloric intake, you provide your body with the necessary fuel to build muscle and sustain energy throughout the day. Skipping breakfast or eating a low-calorie meal can lead to less-than-optimal calorie intake by the day's end, undermining your weight gain goals. The key is to consume more calories than you burn, and starting early makes this more manageable.

Power-packed breakfast ideas for mass gain

Your first meal should be a calorie powerhouse, focusing on a balance of protein, healthy fats, and complex carbohydrates. Here are some examples to build your daily menu:

Nutrient-dense smoothie creations

Smoothies are an ideal way to pack a significant number of calories and nutrients into a quick, easy-to-digest liquid form. They don't fill you up as much as solid food, making it easier to consume more total calories throughout the day.

• Chocolate Banana Nut Shake: Blend whole milk, a scoop of chocolate whey protein powder, a banana, and a generous tablespoon of peanut butter.
• Berry Avocado Smoothie: Combine full-fat Greek yogurt, mixed berries, half an avocado, and a scoop of vanilla whey protein.
• Oat and PB Shake: Blend whole milk, rolled oats, a frozen banana, and peanut butter for a carbohydrate and fat-rich blend.

Hearty hot meals

For those who prefer a solid breakfast, options exist that are just as effective for increasing your calorie surplus.

• Protein-Packed Oatmeal: Prepare oats with whole milk instead of water. Stir in a scoop of protein powder, a handful of nuts or dried fruit, and a drizzle of honey for extra calories and flavor.
• Full-Fat Yogurt Bowl: Use whole-milk Greek yogurt as a base and top it with granola, mixed berries, chia seeds, and chopped nuts for added fat and protein.
• Scrambled Eggs with Extras: Scramble 2-3 whole eggs with cheese and sautéed vegetables. Serve with a slice of whole-grain toast topped with avocado or a dollop of butter.

Incorporating supplements into your morning routine

Supplements can be a useful tool to help meet your daily calorie and nutrient targets. It's best to use them in conjunction with whole foods rather than as a replacement.

• Protein Powder: A scoop of whey or casein protein added to a smoothie is a simple and effective way to increase protein intake, which is essential for building muscle mass.
• Creatine: Taking creatine in the morning can be a consistent habit. It can help increase muscle mass by drawing water into the muscle cells and improving workout performance.
• Weight Gainer Supplements: These are high-calorie blends of carbs, protein, and fats specifically formulated for individuals who struggle to consume enough calories through food alone.

Comparison of breakfast strategies for weight gain

Feature	Low-Calorie Breakfast	High-Calorie Weight Gain Breakfast
Example	A bowl of low-sugar cereal with skim milk	A bowl of oats with whole milk, nuts, and protein powder
Typical Calories	200-300 kcal	500+ kcal (depending on ingredients)
Fat Source	Low to none	Healthy fats from nuts, seeds, nut butter
Protein Source	Often low (mostly milk)	Added protein powder, Greek yogurt, or eggs
Feeling of Fullness	May feel hungry again quickly	Provides longer-lasting satiety and energy
Key Outcome	Unlikely to achieve a calorie surplus	Creates a significant calorie surplus early in the day

Lifestyle adjustments to maximize morning calorie intake

Beyond the plate, your morning habits can significantly impact your weight gain efforts.

• Stimulate Your Appetite with Light Exercise: A light, low-to-moderate intensity morning activity, like a 15-minute walk, can stimulate your appetite without burning excessive calories. In contrast, intense cardio can suppress hunger hormones.
• Use Larger Plates: A psychological trick to encourage a higher food intake without feeling overwhelmed is to use a larger plate. Smaller plates can make you subconsciously eat less.
• Strategic Hydration: Avoid drinking large amounts of water or other low-calorie beverages right before or during your meal, as this can fill your stomach and reduce your appetite for calorie-dense foods. Save the water for between meals.
• Plan Ahead: Meal prepping breakfast items in advance, such as overnight oats or portioned smoothie ingredients, makes it easier to stay consistent, especially on busy mornings.

A complete sample morning routine for weight gain

To put it all together, here is a practical step-by-step morning routine:

1. Drink a Glass of Whole Milk: Start immediately upon waking. Drinking calories is often easier than eating solid food right away.
2. Take Your Supplements: Consume any protein powder or creatine as part of your initial liquid intake.
3. Perform Light Activity: Take a short, brisk walk or do some light yoga to help increase your appetite.
4. Eat Your Hearty Breakfast: Prepare and eat your calorie-dense meal of choice, such as the egg or oatmeal dishes described above. Eat until you are full, and use a larger plate to encourage more food intake.
5. Pack Nutrient-Dense Snacks: Always have some high-calorie, nutritious snacks like trail mix or a protein bar ready for mid-morning. For further reading on healthy weight gain strategies, including recipes and more, visit the source link below.

Memorial Hermann Health System provides additional strategies for healthy weight gain

Conclusion

Making a few simple but powerful adjustments to your morning routine can make a significant difference in your weight gain journey. By focusing on a calorie-dense breakfast, strategic supplementation, and smart habits like light exercise and timing your hydration, you can effectively boost your daily calorie intake. Consistency is key, so implementing a routine with nutrient-dense foods will provide the energy and building blocks needed to achieve your weight gain goals in a healthy and sustainable way.

Frequently Asked Questions

Is it better to eat breakfast or skip it when trying to gain weight?

It is better to eat a nutrient-dense, high-calorie breakfast when trying to gain weight. Skipping breakfast can reduce your overall daily calorie intake and hinder your progress towards a calorie surplus.

What are some high-calorie drinks I can have in the morning?

High-calorie morning drinks include smoothies made with whole milk, protein powder, bananas, and nut butter, as well as weight-gainer shakes or full-fat dairy milk.

How can I increase my appetite in the morning?

You can increase your morning appetite by sticking to a consistent eating schedule, performing light exercise like a brisk walk, and starting with a small, calorie-dense snack if a full meal is too much.

Should I drink water before or after my morning meal?

It's best to avoid drinking large amounts of water right before or with your meal, as it can fill your stomach and reduce your appetite. Instead, drink water between meals to stay hydrated.

What are good breakfast foods for gaining muscle mass?

Excellent muscle-building breakfast foods include whole eggs, Greek yogurt, protein-packed oatmeal, and whole-grain toast with nut butter. These options provide a strong balance of protein, carbohydrates, and healthy fats.

Are supplements necessary for weight gain?

Supplements like protein powder and creatine can be helpful tools to assist with weight and muscle gain, especially when combined with a calorie-dense diet and resistance training. They are not strictly necessary but can make achieving your goals easier.

How can I add extra calories to my normal breakfast?

You can add extra calories by using full-fat versions of dairy products, mixing in nuts, seeds, or nut butter, and adding honey or dried fruit to oatmeal or yogurt.