Weight Gain Meal Plan For Women

Women who are pregnant, underweight or suffering from any type of chronic disease may need more calories and energy daily than are dictated by typical requirements for their weight and height. It's simple to quickly put on weight by gorging on high-calorie, high-fat foods, but a healthy weight gain plan prioritizes good nutrition and safety.

Basics

Women can gain weight by consistently consuming more calories than they burn. To gain each 1 lb. of weight, it's necessary to take in an extra 3,500 calories. That can be done by sticking to your normal diet and eating larger amounts and eating more frequently or by substituting some low-calorie foods that you currently eat with more calorie-dense alternatives. Through either method, adding 500 calories to your daily intake will result in about 1 lb. of weight gained per week.

Nutrition

The healthiest weight gain plans contain a balance of vitamins, minerals and nutrients from all main food groups, including lean proteins, vegetables, fruits, dairy products and whole grains. Physician nutrition specialist Dr. Melina Jampolis of CNN notes that women in particular may need to increase their iron intake if they are trying to gain weight. She suggests eating chicken, red meat and seafood or combining plant-based sources of iron, such as dark leafy greens and beans, with fruits, which tend to be high in vitamin C, which helps improve iron absorption.

Foods

Whole foods are a better choice for women than processed foods or restaurant meals because they contain more beneficial nutrients and less saturated fat, cholesterol, sodium and added sugar. The Student Nutrition Action Committee at the University of California, Los Angeles suggests that women eat foods that are packed with both nutrients and calories, such as whole-wheat bread, beans, lentils, nuts, starchy vegetables, cereal and dried fruits. The California Pacific Medical Center adds yogurt, fish, eggs, bananas and avocados to the list.

Meals

High-calorie meal examples that feature whole, nutritious foods include casseroles, hearty stews, bean soups, whole-grain pasta with sauce, tortillas with meat and cheese and grain-based salads. As meal accompaniments, both MayoClinic.com and the University of Southern California University Hospital suggest drinking high-calorie smoothies instead of water.

Considerations

In addition to choosing nutritious, calorie-dense foods to gain weight, Dr. Jampolis points out the importance of exercise, and particularly strength training, in maintaining weight and gaining lean muscle. Strength training and weight-gain diet plans are not appropriate for everyone and may pose health risks to women with certain medical conditions, so always talk with your doctor before beginning any new health plan.