Nutritional Options
Gain Weight
Increasing your current body weight, but eating healthier, is simple! All you need to do is increase your calorie intake so that it exceeds your calorie expenditure per day. Below you'll find a nutritional regimen that can help you do exactly that!
The nutritional regimen is divided into a seven day cycle, which makes it easy to follow no matter what day of the week you start. You'll notice that breakfast and lunch are for the most part consistent throughout. This will ensure your body gets the nutrition is requires. Dinner is the one meal that most people have time to think about and prepare.
A common rule followed for knowing how much food to consume to maintain you body weight, is to multiply by ten. Thus, a 160lbs person would have to consume 1600 calories per day to maintain their current body weight.
In order to gain weight a 160lbs person must consume more than 1600 calories per day.
Below you'll find a nutritional chart regiment that is at about 2,200 calories per day. Following this program should result in a two pound per week weight gain in most people. Results vary GREATLY among individuals. Remember this is a guideline — make adjustments if you're not getting results.
FOOD TYPE |
Fruits and Vegetables |
Meats and Alternates |
Grains and Breads |
Dairy Products |
Sample Food |
Bananas, Cantaloupe, Oranges, Strawberries, Grapes, Kiwis, Potatoes, Green Beans, Carrots, Beets, Lettuce, Tomatoes, Red Peppers, Onions, Broccoli, Cauliflower, Spinach, Celery | Chicken, Tuna, Salmon, Pork, Steak, Lamb, Veal, Eggs, Kidney Beans, Peanuts, Cashews, Tofu | Macaroni, Spaghetti, Fetuccini, Penne, Rice, Bread, Bagels, Dinner Rolls, Oatmeal | Skim Milk, 1% Milk, Cottage Cheese, Mild Cheddar Cheese, Low Fat Yogurt |
Daily Intake |
3 Fruits servings daily and 3 vegetable servings daily | 12 ounces daily | 7 servings daily | 4 servings daily |
Portion Size Examples |
1 Banana = 2 servings 12 Grapes = 1 serving Half canteloupe = 2 servings 1 Potato = 2 servings Half tomato = 2 servings Soup bowl of lettuce = 1 serving |
1 14oz steak 2 skinless chicken breast 2 pork chop |
1 bagel = 1 serving 1 cup of pasta = 2 servings Half cup of oatmeal = 1 serving |
1 8oz glass of skim or 1% Milk = 1 serving |
Meal Options for Weight Gain
