Gaining weight is a matter of nutritional quality and density of caloric value, not quantity. It does not serve your body in terms of health, vitality or aesthetics if the weight gained does not add to your overall health and strength. Therefore, these menu suggestions have been designed to include a balanced abundance of protein to carbohydrate and fat ratios, promoting growth of lean body mass. By preparing nutritionally sound menus, you are empowered to gain weight safely and sensibly. The following weight-gaining staples will satisfy your need for great-tasting meals while avoiding an abundance of fatty deposits that could increase the risk of chronic degenerative disease or cancers. Enjoy these meals liberally while minimizing physical activities until you have reached your desired rate of gain. On that note, relax a bit, and bon appetit!
Nut Butter Banana Sandwiches
A vegetarian weight-gaining staple for bodybuilders and trainers alike, the nut butter banana sandwich is pure, simple and effective. Be liberal with your breads and butters and create a version that delights you using this guide for the basic sandwich:
2 bananas
1/4 cup chopped nuts
1 tbsp. butter--Add butter to bread when warm and toasted.
2 chunks of hearty whole-grain loaf-style bread
1/2 cup nut butter of your choice--Almond and peanut butter are popular favorites.
3 tbsp. sweetener of choice such as honey, maple syrup and brown sugar
Spread butter, nut butter, sliced bananas, chopped nuts and sweetener onto the hearty chunks of warm toasted bread and enjoy.
Simple Carbo Overload
Any simple pasta tossed with butter, egg and cheese will do the trick to fuel muscles, encourage gains and taste pretty yummy, too! Add ingredients to your taste using the following ratios as your guide:
3 cups cooked pasta
1 cup grated or crumbled cheese of your choice
2 tbsp. butter
1 whole egg scrambled
1 egg white scrambled
Protein-Packed Power Snack
This nutritionally packed weight-gaining sundae is a great treat. Using Fage whole-milk Greek yogurt added to granola and top with 1 cup of any nuts of your choice. Nutritionally, almonds, walnuts and cashews are favorites. Raisins and banana top this treat, along with at least 1/2 cup of maple syrup or honey. Here's your recipe foundation ratios:
2 cups of prepared granola
2 cups Fage whole-milk Greek yogurt
1 cup nuts of your choice
1/2 cup raisins
1 large banana
1/2 cup sweetener of choice--Honey, maple syrup or raw sugar
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