Gain Weight Naturally With Healthy Diet
Gaining weight can be challenging for some people, but it’s possible with a combination of a balanced diet and regular exercise. Here are some tips for you on how to put on weight:
1. Eat more calories than you burn: If you want to gain weight then you need to consume more calories than you burn. You can calculate your daily calorie needs using an online calculator and add 500-1000 calories to that number to gain weight.
2. Focus on nutrient-dense foods: To gain weight in a healthy way, it’s important to eat nutrient-dense foods such as whole grains, lean protein sources, healthy fats, fruits, and vegetables.
3. Eat frequently: Eating more frequently throughout the day which can help you consume more calories. Aim to consume three main meals and three healthy snacks per day.
4. Increase portion sizes: Gradually increase your portion sizes at meals to help you consume more calories.
5. Add healthy fats: Adding healthy fats such as olive oil, avocados, nuts, and seeds to your meals can help you consume more calories and nutrients.
6. Resistance training: Incorporating resistance training into your workout routine can help you build muscle mass, which can contribute to weight gain.
7. Be patient: Gaining weight can take time, so be patient and consistent with your eating and exercise habits.
Remember, it’s important to gain weight in a healthy way, and it’s always a good idea to consult with a registered dietitian or healthcare provider if you have concerns about your weight.
Here are five healthy recipes for you that can help you gain weight:
Table of Contents
1. Banana Nut Smoothie:
Ingredients:
- 1 ripe banana
- 1 cup dense milk or almond milk
- 2 tablespoons almonds or peanut butter
- 1 tablespoon honey
- 1/4 cup oats
- 1 tablespoon chia seeds (optional)
Instructions:
1. Put all the ingredients together in a blender and blend until smooth.
2. Pour into a glass and enjoy as a nutrient-dense snack or breakfast.
2. Avocado and Chicken Wrap:
Ingredients:
- 1 large tortilla or wrap
- 1/2 avocado, sliced
- 3 ounces grilled chicken breast or sliced
- One hand full of lettuce or spinech leaves
- 2 table spoons Mayonnaiese / Greek yogurt
- Salt and pepper to taste
Instructions:
1. Lay the tortilla flat and spread the Greek yogurt or mayonnaise over it.
2. Layer the sliced avocado, grilled chicken, and lettuce or spinach on top.
3. Season with salt and pepper.
4. Roll up the tortilla tightly and cut into halves or slices.
5. Serve as a hearty and nutritious lunch or dinner option.
3. Quinoa and Vegetable Stir-Fry:
Ingredients:
- 1 cup cooked quinoa
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 cup mix vegetables such as bell peppers, broccoli, carrots
- 3 ounces cooked chicken or tofu, diced
- 2 tablespoons soy sauce
- Salt and pepper to taste
Instructions:
1. Keep the flame on medium heat and put oil in a pan.
2. Add the onion and garlic and sauté until fragrant and lightly browned.
3. Add the mixed vegetables and cook until slightly tender.
4. Stir in the cooked quinoa and chicken/tofu.
5. Season with pepper, soy sauce and salt.
6. Cook for another 2-3 minutes and stirring continuously.
7. Serve as a wholesome and balanced meal.
4. Nutty Trail Mix:
Ingredients:
- 1 cup mix nuts (almonds, walnuts, cashews)
- 1/2 cup dry fruits (raisins, cranberries, apricots)
- 1/2 cup chips or chunks (dark chocolate)
- 1/4 cup pumpkin seeds
Instructions:
1. Mix the ingredients altogether in a bowl.
2. Portion the trail mix into smaller snack-sized bags.
3. Enjoy it as a high-calorie snack throughout the day.
5. Peanut Butter and Banana Toast:
Ingredients:
- 2 slices of Brown bread (whole wheat)
- 2 tablespoons peanut butter
- 1 ripe banana, sliced
- 1 tablespoon honey (optional)
Instructions:
1. Toast the bread slices till color changes to golden brown.
2. Spread peanut butter evenly on each slice.
3. Top with sliced bananas and drizzle with honey if desired.
4. Serve as a delicious and energy-dense breakfast or snack.
Remember, these recipes can help provide you with additional calories and nutrients, but it’s important to consume a well-rounded diet and consult with a healthcare professional or dietitian for personalized advice based on your dietary needs and goals.
