Gaining weight can be as challenging as losing weight, especially if you are underweight due to genetics or illness. Meals filled with calorie-dense foods containing quality nutrients add calories to your diet without offering tons of saturated fat, sodium and sugars which can still cause health problems if eaten in large quantities. Strive to add about 500 calories over you daily burn rate to gain 1 lb. per week, suggests registered dietitian Joanne Larson on Ask the Dietitian.
Breakfast
When trying to gain weight, avoid skipping meals, especially breakfast. Cook a cup of dry oatmeal in 2 cups of low-fat milk for 580 calories. Add 1 oz. of chopped, toasted walnuts for an additional 180 calories. Another option is 1 cup of granola with a cup of low-fat milk, which amounts to about 700 calories, depending on the brand of granola chosen. Add a banana and a ¼ cup of packed raisins to the cereal for an extra 228 calories. If you have time to cook, try making whole grain pancakes by stirring together 1 cup of whole-wheat flour, 2/3 cup of buckwheat flour, 2 tablespoons of sugar, a dash of salt and a tablespoon of baking powder. In a separate bowl, whisk together two large eggs, 2 cups of low-fat milk and a teaspoon of vanilla extract. Combine the two mixtures to create a lumpy batter. Cook on a non-stick griddle to make four servings of pancakes, each with 320 calories. Instead of loading the pancakes up with lots of butter and syrup, use sliced bananas and chopped nuts or peanut butter as high-calorie additions.
Lunches and Dinners
Make higher calorie, nutrient-rich choices when eating out. Go for chunky soups such as chowder or chili instead of broth-based vegetable or chicken noodle. Order sandwiches on dense, whole grain breads such as multi-grain or rye. At fast-food restaurants, opt for grilled chicken sandwiches and choose whole-wheat buns when available. Skip the fries, soda and milkshakes -- they may be high in calorie, but they are also low in nutrients. Order a large baked potato and smoothie instead. When cooking at home, make calorie-dense, nutritionally sound meals such as whole wheat pasta with marinara sauce with turkey meatballs. Serve yourself 2 cups of the pasta for 348 calories. Toss with a tablespoon of olive oil before adding sauce to add 120 extra calories without bulk. Make a homemade tomato sauce, or use a low-sodium jarred version and top with 4 oz. to 6 oz. of turkey meatballs made with a pound of extra lean ground turkey, ½ cup of whole wheat bread crumbs, chopped garlic and onion and an egg. The meatballs add approximately 300 calories to the whole meal. On another night, serve yourself 5 oz. of lean flank steak for 226 calories with mashed potatoes, made with 2 cups of boiled potatoes, 4 tablespoons of olive oil, 2 cup of low-fat milk and ½ cup of dry milk powder for about 270 calories per ¼ of the recipe. Enjoy a green salad on the side with a tablespoon of olive oil dressing, 1 oz. of sunflower seeds and ½ a chopped avocado to boost overall calorie intake by 435 calories.
Meal-Sized Snacks
Enjoying meal-sized snacks at mid-morning, mid-afternoon and before bed is another strategy for weight gain. Choose foods that you enjoy so you do not skimp on calories that will help you achieve a healthy weight. Create a high-calorie, healthy "milk shake" with a frozen banana, 2 tablespoons of almond butter and a cup of low-fat milk or soy milk for 400 calories. Build a hearty sandwich with 4 oz. of deli turkey or ham, 1 oz. of low-fat swiss cheese and whole grain bread for another 400 calories. If you find yourself on the go a lot, stash ½-cup of dried fruit, string cheese and an ounce of nuts in your bag for a meal that contains over 500 calories and nutrients without a lot of volume.
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