If you need to gain weight for health reasons or to improve your athletic ability, a structured meal plan can help ensure that you consume all the calories you need. The number of calories required daily for weight gain depends on your size, weight goals, activity level, age and gender. A calorie plan of between 3,500 and 4,000 calories per day can help most people gain weight. If you need more calories, increase your serving sizes at each sitting.
Breakfast
Begin with a toasted cinnamon-raisin bagel topped with 3 tbsp. of almond butter for 550 calories. In a blender, whip up a quick smoothie by combining 1 cup low-fat milk, 1/4 cup old-fashioned, rolled oats, 1 banana, 1 cup strawberries, 2 tsp. honey and 1 cup ice cubes for another 350 calories. If you have a busy morning, pack this simple breakfast to go. To vary this menu, choose another type of bagel and substitute other fruits in your smoothie.
Lunch
For an easy, brown-bag lunch, toss together 2 cups whole-wheat pasta with 4 oz. of grilled chicken, 2 tbsp. of light mayonnaise and chopped celery for about 600 calories. Pack two whole grain rolls and a large apple for another 300 calories. This meal contains plenty of fiber, protein and a serving of fruit. You can vary this lunch by substituting turkey, lean beef or grilled tofu for the chicken.
Dinner
A simple 1,000-calorie dinner might include 2 cups brown rice topped with 3 fried eggs, 1/2 cup drained and rinsed canned black beans, 1/4 cup of salsa and 1/2 of a sliced avocado. Top with 1 oz. of shredded cheddar cheese and a dollop of low-fat sour cream. This meatless meal provides over 30 g of protein and 2 1/2 servings of vegetables. Use boil-in-the-bag brown rice, or frozen brown rice, to make it even easier to prepare.
Snacks
Plan for three snacks per day: one between breakfast and lunch, a second between lunch and dinner and a third before bedtime. For your first snack, have 1/2 cup of trail mix with an 8-oz. container of yogurt for about 550 calories. For your second snack, stack 4 oz. of deli turkey on a whole-wheat sandwich roll with 2 oz. of low-fat Swiss cheese and spicy mustard for about 500 calories. Before bed, have 1 cup of low-fat cottage cheese with 1/4 cup of raisins and 1 oz. of cashews for about 500 calories. All of these snacks take just minutes to put together and the ingredients are readily available at any supermarket.
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