What should you eat for breakfast to gain weight? If you are looking for ideas to start your day off storing away energy instead of burning it, you are in the right place.
In this article, I will give you the game plan for a breakfast that will get you through your morning with plenty of energy. These high calorie breakfast ideas include healthy fats, saturated fats for those who can eat them, and foods that will suit both carnivores and vegans.
Let’s start planning your breakfast for weight gain.
Why Breakfast Is Important
When your first meal rolls around you have likely been fasting for 8-12 hours, maybe even longer. You are catabolic, which means your body is breaking down its own cells to get the energy you need.
You need to consume a certain amount of protein and energy in order to reach an anabolic state. This is the state where your body is building up and repairing itself, and can actually begin to store extra energy as fat (1).
If you wait longer to eat, for instance if you skip breakfast and don’t eat until lunch time, your body goes deeper and deeper into the energy hole. Even if you eat a large amount of food later on, it is still harder to make up for that deficit you created at the beginning of the day.
We are not just talking about fat stores here, but also the strength of your bones and muscles.
Whatever your healthy weight gain goals, breakfast is truly the most important meal.
Pack Calories Into A Breakfast Smoothie
Hands down, smoothies are the most efficient way to deliver calories and nutrients to your body. If you had to eat all those ingredients separately, it would take you a while, and probably not be very appealing. However, blending them all up together makes it go down easier and, well, smoothly.
Here are some heavy hitters that will add over 300 calories per your smoothie:
- 1 cup full fat coconut milk
- ½ cup sweetened condensed milk
- 11 oz high calorie nutritional shake such as Kate Farms
- 1 cup full fat ice cream (yes, you can have ice cream for breakfast!)
- ¼ cup nut butter
- ½ cup walnuts
These foods can give you 200-300 extra calories in your smoothie:
- 1 cup cooked white beans
- 4.4 ounce container Siggi’s 4% whole milk yogurt (or other high calorie brand)
- ½ cup full fat sour cream
- 1 avocado
- 11 oz Ripple protein shake
- ¼ cup sesame seeds
- 2 scoops protein powder (varies by brand)
Add Energy to Eggs
If you are thinking of a healthy breakfast, chances are eggs are on the menu. Eggs by themselves are not super high in calories. But you can definitely pump them up. Here are some ways to add extra energy to your eggs:
- Add cream, coconut milk or sour cream to eggs before scrambling.
- Mash an avocado onto a piece of buttered toast, add a slice of cheese, and serve your fried egg on top.
- Try a cream cheese omelet.
- Put together a breakfast taco with scrambled egg, Cotija cheese and avocado.
- Make Migas, and serve with a side of avocado.
Try A Recipe For Migas
Migas starts your morning off with plenty of energy. You also get a headstart on your veggies and fruits for the day. There are 5 different vegetables and fruits in this recipe!
- 2 corn tortillas (small size)
- 2 tablespoons avocado or olive oil
- 1/2 teaspoon sea salt
- 1/2 medium onion, diced
- 1 bell pepper of any color, diced
- 4 eggs, whisked
- 1 tomato, diced
- 1 avocado, sliced
- 1/4 cup chopped jalapeno pepper, fresh or pickled
- 4 ounces fresh mozzarella cheese, cut in small cubes
- 1 teaspoon red pepper flakes
- Preheat oven to 350º.
- Brush both sides of tortillas with oil, and sprinkle with half of sea salt. Place on baking sheet and bake for 8-10 minutes, or until just starting to turn crispy.
- Meanwhile, heat remaining oil in a skillet over medium heat. Sauté onions until soft, about five minutes. Add bell pepper and sauté until soft.
- Push onions and peppers to side of skillet and add eggs to empty area. Scramble eggs lightly, then mix with onion and peppers. Season with remaining salt.
- Remove tortillas from oven. Cut them into strips with a sharp knife. Add tortilla strips to eggs and mix gently. Sprinkle with red pepper flakes.
- Serve egg mixture with jalapenos, mozzarella, tomato and avocado.
You can substitute another cheese in this recipe if you prefer.
Hack Your Cereal For Weight Gain
Nothing says breakfast like a bowl of cereal. Sometimes you want a comforting hot bowl of oatmeal, cream of wheat, buckwheat porridge or grits. Sometimes a quick bowl of granola hits the spot.
Whatever type of cereal you enjoy, it can be a part of your plan for gaining weight. Here are some ideas for adding extra calories to your cereal:
- Pour on a high calorie “milk” like coconut milk, cream, or Kate Farms Nutritional Shake
- Use a fortified milk on your cereal. You make this by whisking ¼ cup of dry milk powder into 1 cup of whole milk.
- If you pour cow’s milk on your cereal, always use whole milk!
- Mix in a couple tablespoons of peanut butter or other nut butter.
- Add ¼ cup of walnuts or other nuts or seeds.
- Chop up some dried fruits like prunes or figs, and add them to your cereal.
- Stir sour cream or cream cheese into your hot cereal.
- Add a scoop of protein powder to hot cereal.
- Make a savory oatmeal and add a sliced avocado.
- Stir in a full fat (4% milk fat) yogurt.
- Melt some cheese into your hot cereal.
- Stir in a half cup of full fat cottage cheese.
Build A High Calorie Breakfast Sandwich
The calories in a breakfast sandwich can really add up, and when you are trying to gain weight this is a good thing! Here are some ways to build an energy-rich sandwich:
- Make a layer of sliced avocado.
- Add a slice of cheese.
- Spread on some full fat ricotta cheese.
- Bacon or sausage will ramp up the calories.
- Add a thick layer of peanut butter or any kind of nut butter.
- Butter your English muffin or bread before building the sandwich.
- If you are using scrambled eggs in your sandwich, cook them with cream cheese or sour cream.
- Make a breakfast burger – add a ground beef patty to your sandwich.
- Add a slice of ham or steak.
- Make it vegan – scramble or sauté tofu in coconut oil and add it to your sandwich.
The Last Crumb
Breakfast is an important meal if you are trying to gain weight. It gives your body the energy to start the day off building up bone, muscle and fat stores.
Breakfast smoothies are a great way to add a ton of calories to your morning. A smoothie goes down easy, that’s why it’s called a smoothie!
You can pump up the energy in eggs and either hot or cold cereals. There are also some delicious ways to build a high calorie breakfast sandwich.
All of these ideas can be adapted to your eating style, whether you are vegan or omnivore, or even gluten and dairy free. Happy eating!
Are you finding it hard to gain weight? I can help with that! Schedule a call to learn more.