Being underweight can affect your health and your self-image. Gaining 15 lbs. takes as much focus and effort as losing 15 lbs. In order to put on weight, you must eat more calories than you burn. Adding calories in the form of junk foods, sugar and saturated fats does not promote the good health that you crave, however. Add extra calories by eating larger portions of healthy foods at meals and by consuming substantial snacks throughout the day.
Calorie Needs
You must first figure out how many calories you burn daily. Using a site, such as MyPyramid.gov: MyPyramid Plan, can help you estimate your daily calorie needs for maintenance. Add 500 to 1,000 calories to this number to bring about a 1- to 2-lb. per week weight gain. At this rate, you should gain 15 lbs. in two to four months.
Meal Plan
A breakfast on a high-calorie diet to gain 15 lbs. might include a whole wheat bagel topped with peanut butter along with two scrambled eggs topped with low-fat cheese and a glass of milk. Mid-morning, have a few sheets of graham crackers with 8 oz. of yogurt and a banana. At lunch, have a cup of vegetable chowder or bean chili with a meat and cheese sandwich made on a whole grain bun. Mid-afternoon, snack on a bowl of oatmeal topped with chopped almonds, dates and soymilk. At dinner, boil 4 oz. of pasta and toss with olive oil, marinara sauce, broccoli and cooked lean, ground turkey. Before bed, have a smoothie made with cashew butter, milk and frozen bananas. This day includes about 3,500 nutrient-dense calories without overloading your saturated fat, sodium or sugar intakes. Tweak the serving sizes of the foods to best meet the calories you have determined you need to reach your 15-lb. weight-gain goal.
Considerations
If you have trouble eating more food at meals, consider including more calorie-dense foods in your eating plan. Calorie-dense foods contain a high number of calories per serving. For example, granola contains about 220 calories per half cup, compared to 55 calories in the same serving of "O"-shaped cereal. Dried fruit, nuts, olive oil and seeds are examples of calorie-dense foods. Add these to cereal, smoothies, pasta, vegetables or soups. If you continue to lose weight while following a high-calorie plan, consult with your doctor to rule out any underlying health issues.
Strategies
To ensure you hit your calorie goals, keep a food diary to track serving sizes and caloric intake. Drink 100 percent juice or milk between meals to add even more calories to your day. If you are away from home often and find it hard to prepare snacks and meals, plan ahead. Stash nuts and dried fruit in your backpack. Pack a cooler with healthy, high-calorie lunch foods and snacks such as peanut butter and banana sandwiches, granola and milk and low-fat cheese and whole wheat crackers.
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