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Eating Strategies to Gain Weight
Page 1
Eating Strategies to Gain Weight
It costs 3500 calories to gain one pound. That means, in order to gain one pound a
week, you have to consume 500 extra calories every day. Here are some tips for
getting those extra calories into your daily meal plan.
• Eat frequently! -- Make time for 3 large meals and
2-3 hefty snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit,
starchy vegetables, dense whole grain breads and
cereals, hearty bean soups, nuts...
• Add lots of “extras” to food! -- Don’t eat anything
plain.
• Add healthy unsaturated fats: olive and canola
oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam,
dried fruit, wheat germ, nonfat dried milk
powder, soy protein powder.
• Make beverages count! -- Drink shakes, milk, juice,
etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! -- Weight training helps
convert the extra calories into muscle rather than
flab. Aim for 2-3 times per week.
Page 2
TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
⇒ Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup
yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran
for a high energy liquid meal to go.
⇒ Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole
wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk
⇒ Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
⇒ Nontraditional ideas:
* Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.
* Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.
* Pop a baked potato in the microwave for 5-10 minutes; top with chopped
veggies (frozen ones are quickest) and melted cheese, canned chili, or
hearty bean soup.
* Wrap vegetarian refried beans, shredded low fat cheddar cheese, and
tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
⇒ Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories and carbs.
⇒ Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
⇒ Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free
brands NOTE: Spread with peanut butter or add slices of cheese to boost the
calories and protein.
⇒ Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or
ones with seeds to get the most nutrients. NOTE: Spread with peanut butter,
honey, jam, or low fat cream cheese to boost the calories.
⇒ Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried
fruits (like raisins, apricots, and dates) are especially easy to pack and very
calorie dense.
⇒ Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/
seeds are high in calories and good sources of protein, healthy
monounsaturated fats, vitamin E, and several other vitamins and minerals.
⇒ Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very
portable, and very tasty.
Page 3
Foods to Choose When You Need More Calories
• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or
rye (as opposed to fluffy white breads). The bigger and more thickly sliced the
better! Spread generously with peanut butter, jam, honey, hummus, or low fat
cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat
Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed
cereals). When making oatmeal and other hot cereals, use low fat milk instead
of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and
beets have more calories than watery veggies like broccoli, cauliflower,
zucchini, green beans, and cucumbers.
• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried
apricots, etc.) have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon. Buy canned fruit packed in heavy syrup,
instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or
minestrone soups. These soups have more calories and carbohydrates than
brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they
are very high in saturated fat and should be eaten in moderation.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit
smoothies, and regular soft drinks. Avoid filling your stomach up with non
caloric beverages like water, coffee, tea, and diet soft drinks.
Page 4
HEALTHY HIGH-FAT ADDITIONS
Try...
Instead of...
canola or olive oil
• use to stir fry vegetables, chicken,
• butter
and lean meats
• add to pasta, tomato sauce, and salads
• creamy sauces and creamy salad dressings
nuts and seeds *
• add to hot or cold cereals, stir fry dishes,
vegetables, casseroles, salads
natural peanut butter *
• spread on bread, bagels, crackers
• butter, cream cheese
trans-free tub margarine
• add to potatoes and other vegetables,
• instead of gravy, sour cream, and butter
hot cereals, soups, breads, rice
low fat and fat free cheeses *
• sprinkle on casseroles, soups, and salads
• regular cheeses
• melt on vegetables
• serve on sandwiches and crackers
low fat and fat free cream cheeses
• spread on bagels and crackers
• regular cream cheese
• serve with fruit
avocado
• add to sandwiches, salads,
• mayonnaise, sour cream
and Mexican dishes
HEALTHY HIGH-CARBOHYDRATE AND PROTEIN ADDITIONS
• Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat
milk.
• Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.
• Spread honey, jam, or jelly on breads, bagels, and crackers.
• Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.
• Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes,
soups, and hot cereal.
* Also a good source of protein.
Page 5
Sample Weight Gain Menus
The key to gaining weight is to consistently…
eat larger than normal portions,
choose healthful, high calorie foods and beverages,
and make time for three meals plus one or more hefty snacks every day!
These sample menus suggest healthful, high calorie, carbohydrate rich sports meals and snacks.
Eating at Home:
Approximate Calories
Breakfast
1 ½ cups orange juice
165
1 cup granola
500
1/4 cup raisins
120
1 large banana
130
2 cups 1% low fat milk
200
Total
1115
‘
Lunch
1 7-inch pita pocket
240
1 6.5 oz can tuna
200
4 Tbs. lite mayo
150
1 tomato + lettuce/sprouts 50
1 can lentil soup
360
1 1/2 cups apple juice
200
Total
1200
Dinner
3 cups spaghetti
600
1 cup Prego pasta sauce
300
1 10 oz pkg. frozen spinach 75
or 1 1/2 cups frozen mixed veggies
1/4 cup parmesan cheese
120
1 slice hearty wheat bread 100
1 1/2 cup 1% low fat milk 150
Total
1345
Snack
2 slices hearty wheat bread 200
2 Tbs. peanut butter
200
3 Tbs. jelly
150
2 cups 1% low-fat milk
200
2 medium carrots
60
Total
810
Day’s Total:
4470 calories
Eating on the Run:
Approximate Calories
Breakfast (at Bagel Shop)
2 large bagels
600
3 oz lite cream cheese
260
1 cup low fat fruit yogurt
250
12 oz orange juice
165
Total
1275
Lunch (at McDonald’s)
1 Grilled Chicken Delux 330
1 sm french fries
210
16 oz low fat chocolate shake 340
1 large (32 oz) Sprite
310
1 large banana
130
Total
1320
Dinner (at Pizza Place)
1 medium (10-inch), thick 1200
crust cheese + veggie pizza
Salad Bar (1 cup lettuce + 255
1/2 cup each green pepper, broccoli,
carrots, tomato, and garbanzo beans)
2 Tbs. Italian salad dressing 100
Water
0
Total
1555
Snack (Cafeteria)
2 slices hearty wheat bread 200
3 oz turkey breast
165
1 tomato + lettuce/sprouts 50
1 large apple
100
1 cup (8 oz) 2% low fat milk 120
Total
635
Day’s Total:
4785 calories