December 2, 2018
by
in Diet

There are countless ways to gain weight in a healthy way. Instinctively, you may feel tempted to swap out your salads and fruits for something deep fried. However, it is always better to gain weight through eating regular, heavy, nutritious meals. Therefore, when it comes to gaining weight, you can opt for one of two options- three heavy meals per day or 5-6 small meals separated by a few hours. Nevertheless, the bottom line when it comes to adding a few pounds is this- focus on high-calorie foods which are nutritious as well. Foods such as legumes, avocados, nuts and seeds are excellent for healthy weight gain.

On the other hand, you can easily gain some weight by modifying your diet. You can do this by incorporating some high-calorie foods into your diet. This article highlights 5 recipes for weight gain to get you started.

3 keys to gain weight successfully

While junk food is high in calories, it severely lacks any nutritional value. Meaning, although it may be easy to put on weight by eating a junk food-based diet, chances are you may end up either overweight or developing some serious health issues. To avoid all this, check out these three tips for gaining weight in a healthy way.

  1. Determine how many calories you need to add to your daily intake.

The first step to a healthy weight gain journey is to calculate the amount of calories that you need to add to your daily calorie intake. You can use the Harris-Benedict formula to determine your calorie intake according to your weight. For a healthy weight gain journey start by adding 500 calories to your daily intake.

  1. Meal planning

Meal planning is actually one of the best ways to enforce discipline in your diet. If you have trouble remembering to eat or if you hate preparing meals, try meal planning to lighten your load. You can simply outline your meals for the week as you focus on high-calorie foods to help you gain some weight.

  1. Focus on a high carb diet

People who are trying to lose weight are advised to stay away from carbs. Therefore, if you are trying to gain weight, carbs will be your new best friend. Carbohydrates are not only packed with energy but they also have enough calories for you to see a change in your weight within a few days. Increase your intake of whole grain bread and cereals. However, do not forget to supplement your diet with fruits, vegetables and lots of water.

5 recipes to help you gain weight

Breakfast

Ingredients

  • 1 whole grain bagel
  • 2 eggs, scrambled
  • ¼ – ½ cup fresh spinach leaves
  • 1 slice provolone cheese
  • 1 table spoon of spicy mustard

Directions

  1. Crack the eggs into a microwave safe mug and scramble.
  2. Tear spinach and mix with the egg in the mug.
  3. Place the mixture in your microwave and cook for 3 minutes (or until eggs are cooked thoroughly).
  4. While the eggs are cooking, toast your bagel.
  5. Top bagel with egg mixture, cheese, and spicy mustard.

Snack meal 1

Ingredients

  • 1 cup of rolled oats
  • ½ cup of nut butter of choice (I use almond butter)
  • 1/3 cup of honey
  • 1 cup of unsweetened corn flakes
  • 3 table spoon of chia seeds
  • ½ cup of dried cherries
  • 1 table spoon of vanilla extract

Directions

  1. Combine all ingredients in a bowl and mix well.
  2. Scoop one tablespoon of the mixture at a time and form balls using your hands or you can use a small ice cream scooper to create the optimal bite-size portion.
  3. Once all bites are formed, refrigerate them for 1 hour. After an hour, remove and enjoy!
  4. These bites are a simple and portable snack you can make ahead of time, store in plastic bags and take with you whenever you need something quick!

Lunch

Ingredients

  • ½ cup canned black beans, rinsed
  • ¼ cup canned Great Northern beans, rinsed
  • ¼ cup canned diced tomatoes in Italian seasoning blend, slightly drained
  • ¾ cup quinoa, cooked
  • 5 cups fresh spinach or mixed greens

Optional: 2 tablespoon of oil and vinegar dressing or 1 tablespoon of hummus

Optional: Wrap salad in a tortilla and eat like a burrito for a quick on-the-go option.

Directions

  1. Prepare quinoa as directed on package.
  2. Combine all ingredients (except greens) together in a bowl and mix well.
  3. Place mixture on top of greens and enjoy!

Snack meal 2

Ingredients

  • 1 frozen + 1 regular banana
  • ¼ cup milk
  • 2 cups of Medjool dates
  • ½ cup frozen blueberries
  • 1/8 cup rolled oats
  • 2 tablespoon of chia seeds

Optional toppings: shredded coconut, fresh strawberries, chopped unsalted almonds and rolled oats.

Directions

  1. Place all ingredients in a blender and blend until smooth.
  2. Add your favorite toppings.

Dinner

Ingredients

  • 2 table spoon of olive oil
  • 1 lime, juice and zest
  • 2 table spoon of cilantro, chopped
  • 1 clove garlic, chopped
  •  350g of salmon fillet

Directions

  1. Puree the oil, lime (juice and zest), cilantro and garlic in a food processor until smooth.
  2. Place the salmon on foil on a baking sheet, pat dry.
  3. Season with salt and pepper and spread on the cilantro/lime mixture.
  4. Bake in a preheated 200-degree oven until cooked, about 10-15 minutes.
  5. Enjoy with grilled asparagus and roasted sweet potatoes for a well-balanced meal!

Conclusion

There are many reasons why some people struggle with gaining weight. These reasons may vary from genetics, high metabolism to picky eating habits. If you realize that you are underweight, you can easily naturally gain weight through a modified diet. You do not need to stuff yourself with deep-fried delicacies in order to put on a few pounds. Embrace a rich, nutrient dense diet with healthy carbohydrates and fats. When it comes to gaining weight, try and do so in a controlled and progressive way instead of just letting the pounds pile on.

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