If you want to gain weight, lunch is an important meal. You need to consume 500 additional calories each day to put on approximately 1 lb. a week, and lunchtime is a good opportunity to add some extra calories. In your quest to put on a few pounds, don't abandon healthy eating, however. Meals should include plenty of fruits and veggies to provide the nutrients your body needs to stay strong.
Pizza
Pizza has a poor reputation, but prepared properly, it can be a vehicle for healthy weight gain. Whenever possible, choose pizza with a whole-grain crust, and request double portions of veggies such as black olives, artichoke hearts and spinach. Ask for extra sauce as well. Cooked tomato sauce is a valuable source of lycopene, which is an antioxidant that has also been shown to play a role in preventing prostate cancer, according to an analysis published in the March 2004 "Cancer Epidemiology, Biomarkers and Prevention." Prepare your pizza at home to create an even healthier meal, as you can put unlimited quantities of veggies and lean meats for toppings. Cold pizza travels well, and can be eaten at work as is or briefly heated in a microwave.
Smoothie
For a lunch on the go, you can't do better than a smoothie packed full of nutrients. Use whole milk as a base to create a variety of flavorful treats. Add protein powder and nut butter to significantly increase the calories in your smoothies. Frozen fruit will provide fiber and antioxidants. Resist the urge to sweeten your smoothie with sugar, as sugar is linked to the development of degenerative diseases such as diabetes and heart disease. Instead, use stevia, a natural sweetener that doesn't affect blood sugar levels. To add a healthy dose of omega-3 fatty acids and increase the fiber and calories in your smoothie, add 1 to 2 tbsp. of ground flaxseeds.
Salad
Salad has a low-calorie image, but this often isn't the case. Get a healthy dose of greens while adding a significant number of calories to your daily total by preparing a hearty salad filled with healthy sources of protein and fat. Using salad greens as a base, add cheese, avocado, olives, nuts and other additions that please your palate. Include protein such as baked tofu, grilled salmon or sliced turkey to make your meal balanced. When selecting a dressing, choose one that is based on a healthy fat such as olive oil or walnut oil.
Leftovers
Eating dinner for lunch can often help you to increase the number of calories you eat each day, and you won't have to spend time on food preparation. If you take your lunch to work, purchase a few covered glass containers to reheat leftovers safely. Leftovers such as meatloaf, cheesy casseroles and hearty stews provide plenty of calories. Prepare a side salad or include a piece of fruit to make your meal as healthy as it can be.
Member Comments