Gaining weight requires adding calories to your diet. An additional 500 to 1,000 calories per day yields a 1- to 2-lb. weight gain per week. While eating larger portion sizes is one way to add calories, you can also boost the calorie content of your meals by adding high-calorie, heart-healthy fats. Eat five to six calorie-dense meals per day to help you consume all the calories you need. Stick to healthy foods to maximize your health and energy levels and help you add muscle rather than just fat.
Breakfast
Two eggs scrambled in 1 tbsp. olive oil with 1 oz. melted cheddar and a whole-wheat bagel provides 632 calories. Oatmeal, prepared with 2/3 cup dry cereal, 1 cup low-fat milk, ¼ cup raisins, 1 oz. toasted walnuts and 1 tbsp. honey offers 800 calories first thing in the morning. If you find yourself pressed for time in the morning, make a breakfast smoothie consisting of a banana, 2 tbsp. peanut butter, 1 cup low-fat milk; mix it up and pour it into a to-go cup. Eat a crunchy granola bar with your smoothie to make a 600-calorie quick breakfast.
Lunch
Traditional lunchtime foods such as sandwiches and salads can help you gain weight if you choose the right ingredients. Make sandwiches with 3 to 4 oz. deli meat, 1 oz. cheese and dense whole-grain bread --- look for types with 150 calories or more per slice. Have this sandwich alongside a cup of chowder or chili for a 700-calorie lunch. Create a salad with mixed greens, ½ cup canned black beans or chickpeas, a chopped egg, 1 oz. shredded cheese, ½ an avocado cut into cubes and a dressing made with balsamic vinegar and 1 tbsp. olive oil, for 581 calories. Have 10 woven wheat crackers on the side to add another 240 calories.
Dinner
Whole-wheat pasta is a source of energy-rich carbohydrates and whole grains. Toss a 2-cup serving with 1 tbsp. of olive oil and top with 4 oz. of lean ground turkey and ½ cup marinara sauce for approximately 725 calories. Grill 6 oz. of salmon and enjoy with 1 cup of steamed brown rice, ½ cup of frozen peas and a salsa made with chopped tomato, avocado, red onion and lime juice, for 700 calories. To add even more calories at dinner, include one or two whole-wheat rolls at about 100 calories each.
Midday Meals
Consuming calorie-dense, meal-sized snacks between your primary meals helps boost your daily calorie intake. A 2-tbsp. serving of peanut butter and sliced banana on a whole wheat bagel contains 520 calories. One-half cup of granola with 1 cup low-fat milk and ½ oz. chopped almonds provides 410 calories. Even a 1/2-cup of trail mix alongside 8 oz. of fruit-flavored yogurt works as a midday meal and provides 575 calories.
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