Healthy Recipes For Weight Gain

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There are many recipes for weight gain that are quite healthy. In order to gain weight one eats about 2500 calories per day. That is a lot of food for a single meal so the recipes have to be hearty and healthy. They need to include a lot of protein, carbohydrates and fats.

Weight Gain Foods List

  1. Rice

Rice is a very filling and healthy option to gain weight. It is packed with nutrients and carbs that can facilitate the weight gain process. It has a good amount of healthy calories, and the best part is that it keeps you full for a longer time. It’s a staple food for millions of Indians and can be found in almost every other household.
Rice

Best way to eat rice for weight gain:

Steamed white rice

Cooked brown rice

Fried rice with veggies

100g of Rice has the following Nutrients

Calories – 130 Kcal

Carbohydrates – 28.7 grams ( 10% of DV)

Sugars – 0.1g

Sodium – 1mg

  1. Bananas

Bananas are major one of the best food to increase weight, these are filled with minerals and are packed with carbs and calories. You could eat around 4-5 ripe bananas a day for healthy and faster weight gain. This fruit also gives you energy and has a rich taste. They can also speed the body’s metabolism and aids in digestion.
Banana

Best way to eat a banana fruit for weight gain:

Eat them ripe and whole

Banana smoothies and shakes

Banana pie

118-Gram (a Medium-Sized Banana) has These Nutrients Contents

Calories – 105 kcal

Carbohydrates- 27 g

Sugar – 12.2 g

Fat – 0.4g

  1. Potatoes

Potatoes have a rich and creamy texture and can be cooked in various ways. It is loaded with nutrients and carbohydrates. They have an excellent flavor profile and complement many types of dishes. It can be used both as a main dish as well as a side dish.
potato

Best way to eat a potato for weight gain:

Mashed potatoes

Healthy potato chips

Boiled and seasoned potato

173g of Potatoes has the Following Nutritional Value

Calories – 161 kcal

Carbohydrates: – 36.6g

Fats – 0.2 grams

Sugars – 1.47g

  1. Chicken Breast

Chicken is a protein rich food and can also help you gain some kilos. In fact, it is one of the highest protein foods for weight gain. It is not only tasty but also packed with nutrients. A chicken breast contains about 150 calories and 4 grams of fat. There are many ways to be creative with a chicken breast and cook an absolutely smacking dish.
Chicken Breast high protein food for weight gain

Best way to eat chicken breast for weight gain:

Grilled chicken breast

Chicken & cheese salad

Pan-roasted chicken breast

100-Gram of Chicken Breast has the Following Nutritional Value

Calories: 165 kcal

Fat: 3.6 grams

  1. Peanut Butter

Peanut butter contains healthy calories and is trusted by many people across the globe for weight gain: Athletes, gym lovers, and bodybuilders snack on peanut butter since it is a very healthy and nutritious option. It is rich in fiber and loaded with protein, but the best part is that it is available in different textures and flavors.
Peanut Butter

Best way to eat peanut butter for weight gain:

Peanut butter banana shake

Oats and Peanut butter

Peanut butter cookies

32-Gram of Peanut Butter Contains

Calories – 191

Fats – 16g

  1. Whole Eggs

Whole eggs are a yummy, nutritious, and healthy food to gain weight. It is a versatile food and can be prepared in many different ways. It contains protein in large amounts along with essential vitamins. Eggs are one of the most popular foods to help gain weight.
Eggs best foods to gain weight

Best way to eat eggs for weight gain:

Hard-boiled eggs

Omelette

scrambled egg

100g of a Boiled Egg has These Nutrients.

Calories –  155

Fats – 11g

Carbohydrates – 1.1g

Sugars – 1.1g

Cholesterol –  373mg

Sodium – 124 mg

  1. Cheese

Here comes our favourite! Cheese is a famous one in our weight gain foods list. It is an incredible source of fat and healthy calories. If you’re trying to gain weight, you should go for full-fat cheese and enjoy it! Make cheese a part of your daily diet, and you will be amazed by the results.
Cheese

Best way to eat cheese for weight gain:

Mac and cheese

Cheese salad

Vegetables with cheese

Cheese balls

100g of Cheese has the Following Nutrients

Calories –  402 Kcal

Fats –  33 g

Sodium –  621mg

Carbohydrates –  1.3 g

Sugars – 0.5 g

Sneaky Foods Making You Gain Weight, According to a Dietitian

No single food in isolation of everything else you eat is going to make you gain (or lose!) weight. But often, the same barrier stumps so many people when it comes to weight loss and healthier eating: sneaky sources of added sugar or saturated fat lurking throughout the pantry, fridge, or freezer.

Many times these foods are marketed as healthier options, leading you to buy them for their purported benefits – but actually, you might’ve been much more satisfied if you’d chosen the real thing instead. Other times, they’re foods that have replaced the calories coming from one type of nutrient with another. For example, keto snacks swap sugar for high-fat coconut oil or butter; low-fat foods swap fat for added sugar. Read labels carefully – especially anything with a “free,” “low,” or “less” claim – to make sure you’re making a choice that works best for you.

My best tip: Prioritize real, wholesome foods in their closest-to-intended state as often as possible. (The only ingredient in your peanut butter should be peanuts!) The fewer the ingredients, generally the better it is for you. This helps you get super picky about what you’re really in the mood to eat, while helping you determine what choices will maximize your enjoyment and minimize self-sabotage.

Editor’s note: weight loss, health and body image are complex subjects – before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.


Sugary Cereal

Cereals are deceptive for two reasons: First, many are secret sugar bombs, especially if you aren’t sticking to the suggested serving size. Second, because sugary cereals are sometimes low in fiber, they can leave you ravenous when lunch is hours away.

Coconut Oil

Coconut oil was never the elixir it was touted to be at 117 calories, 14 grams total fat, and 12 grams saturated fat (60% of the daily value) per one tablespoon. The bottom line is that having a tablespoon a day is unlikely to harm anyone, but there’s no data to support coconut oil as a cure-all.


Agave Nectar

Your body processes sweeteners like agave nectar, honey, maple syrup, evaporated cane juice, and corn syrup pretty much the same way as it does plain, old white or brown sugar – so you should watch how much you eat or drink no matter which type is used. Like regular sugar, agave syrup contains about 45-60 calories per tablespoon.


Bottled Smoothies and Juices

Fruit smoothies and juices are often just extra-sugary versions of a previously good-for-you foods. Look for blended bevs under 12 grams of sugar a pop to ensure that your snack contains more protein than sweet stuff. It’ll help you stay satisfied and keep cravings at bay.


Bulletproof Coffee

Bulletproof coffee is a breakfast drink that some fans claim boosts energy, improves focus, and makes you feel full. The original version sold by the Bulletproof brand combines 2 cups coffee, 2 tablespoons grass-fed butter, and 2 tablespoons MCT oil sold as trademarked Brain Octane. If you’re following that recipe, the coffee will contain 250-500 calories, assuming you’re not adding collagen protein powder or other mix-ins.


Processed Snack Packs

Eliminate lunchbox meals with processed meat and cheese from your grocery list ASAP. They’re filled with sodium and saturated fat, and provide little to no fiber. In fact, many versions of these processed snack products can set you back 600 milligrams of sodium – that’s about 30% of your recommended daily amount!


Gluten-Free Packaged Foods

If you’re among the 1% of Americans suffering from celiac disease (or a diagnosed gluten intolerance), gluten-free alternatives can serve as amazing substitutes! However, there’s nothing necessarily healthier about gluten-free pasta compared to regular pasta. In fact, it’s likely lower in protein and fiber than its whole-wheat alternative. The same goes for breads, cookies, and other gluten-free products. The calorie counts usually remain the same, but you may eat more of the gluten-free one because it appears “healthier.” So unless you’re suffering from celiac disease, you’re not doing yourself any favors opting for a gluten-free version.


Premade Cocktail Mixers

Margarita and bloody mary mixes are top offenders, but even healthy-sounding options can be total sugar bombs, setting you back up to 60 grams per 12-ounce cocktail. Stick to a clear spirit on the rocks or a glass of wine so you can save the sweets for where they belong (at dessert).

Protein Shakes

Protein shakes do have a place in a life (like if you’re having trouble chewing), but most of us add them to our day instead of swapping them in. Most hover between 250-600 calories per 16-ounce serving, making them a hearty snack for some and a mini-meal for others. Check labels on any protein powder to make sure you’re choosing ones with minimal added sugar. And if you’re drinking them as post-workout fuel, you may be better off with a piece of fruit and cheese to tide you over until meal time.

Meals to Help to Gain Weight

Avocado Chicken Sandwich

A sandwich with crispy chicken, sliced avocados and whole-wheat bread is loaded with healthful fats and is sure to help you gain weight. Fresh lime or lemon juice, tomatoes, onions and cracked black pepper are healthful toppings. You can also use a commercial dressing, but choose a variety low in cholesterol, saturated fats and sodium. A sandwich with two large slices of multi-grain bread, 3 ounces of roasted chicken breast and one 7-ounce avocado has 679 calories, 41 grams of protein, 53 grams of carbohydrates, 20 grams of fiber and 36 grams of fat. The amount of avocado influences the calories and fat significantly — each 7-ounce avocado has 322 calories and 29.5 grams of mostly healthful fats.


Pasta with Egg

No matter how high your daily caloric goals, whole-wheat pasta will help you reach them. Choose any whole-wheat noodle you enjoy and cook it in unsalted water. While the pasta can be served simply with a splash of olive oil and sprinkle of fresh herbs, an egg will add calories, protein and depth. One whole, beaten egg tossed with the noodles will create a creamy pasta dish. To ensure the egg cooks, drain the noodles and immediately place them back in the hot pan, pouring the egg over the top. The hot pan and noodles will cook the egg as you stir it in. A meal with 2 cups of cooked whole-wheat pasta, one large egg and 1 tablespoon of olive oil has 538 calories, 21 grams of protein, 75 grams of carbohydrates, 12.5 grams of fiber and 20 grams of heart-healthy fats.


Beans over Rice

A meal of beans and rice is a quick fix for days when you’d otherwise be short on calories. Neither ingredient is expensive or unhealthy, so keep them on hand. Low-sodium, cooked beans and brown or wild rice is an excellent combination. Season the dish with salsa, fresh lemon juice, balsamic vinegar and other powerful, moist ingredients, or toss it with fresh herbs. A meal with 2 cups of cooked black beans and 1 cup of cooked, long-grain brown rice has 670 calories, 36 grams of protein, 126 grams of carbohydrates, 33.5 grams of fiber and 3 grams of fats.


Peanut Butter Banana

A wrap with peanut butter and bananas is a healthy way to start or finish your day with a dose of healthful calories. Slather peanut butter on your tortilla and top it with thin-sliced banana before rolling it like a burrito. Alternately, have peanut butter and banana in a whole-grain pita. Use a very ripe banana for the sweetest wrap, or drizzle honey over the peanut butter. A large, whole-wheat pita, 3 tablespoons of creamy peanut butter and a large banana has a total of 573 calories, 20 grams of protein, 76 grams of carbohydrates, 11 grams of fiber and 26 grams of heart-healthy fats.

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