As long as you don’t have an intolerance or allergy to eggs, for most otherwise healthy people there’s no need to limit your egg consumption — you can easily eat three eggs per day if you want. Salmon is a source of both protein and healthy fats, including omega-3 fatty acids, which help support brain and eye health. Eggs Granola is a calorie-dense mixture of cereals, dried fruit, and nuts. It contains protein, fiber, and micronutrients. Just 1/2 cup of granola can supply between 200–300 calories. Summary Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter. Many nuts and seeds are good sources of unsaturated fat, and they also provide plenty of calories. For example, just 20 g of almond butter provides 129 calories, as well as calcium and magnesium. Avocados

You could use a protein supplement before or after your workout and at any other point during the day. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue ( 8). The protein content of milk makes it a good choice for people trying to build muscle, while the calcium makes it useful for people who are concerned about bone density or osteoporosis. Cheese The following includes frequently asked questions on eating for weight gain. How many pounds should I gain in a week?Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried ( 19). Eggs are high in protein and healthy fat. They are also rich in choline, a nutrient that is vital for brain health and plays an important role in fetal development. Protein shakes People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients. Whole grain cereals

People can add protein supplements to their diet as a way of getting extra protein. Examples include protein bars and drinks. Here are a few tasty variations you can try. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other milk alternatives.The energy value of food is measured in units called calories. The average physically active man needs about 2,500 calories a day to maintain a healthy weight, and the average physically active woman needs about 2,000 calories a day. They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients. Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein. For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine ( 7). Try one of these sandwich recipes. You’ll find everything from the basic Reuben to wraps to several imaginative takes on the timeless grilled cheese.

Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats ( 6). Many dairy products are calorie-dense, and they may also contain beneficial nutrients, such as protein and calcium. Milk Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals. Changes in society have also made it more difficult to have a healthy diet. High calorie food has become cheaper and more convenient, and is heavily advertised and promoted.

Diet

You can make chocolate desserts, like energy bites, chocolate truffles, or chocolate peanut butter avocado pudding. Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for supporting frequent, smaller meals throughout the day. Certain medicines, including some steroids, medications for epilepsy and diabetes, and some medications used to treat mental illness – including some antidepressants and medicines for schizophrenia – can contribute to weight gain. Try this basic whey protein shake recipe to start your day off with a high-energy breakfast. For even more protein and calories, try adding in peanut butter, almond butter, flaxseeds, or chia seeds.

Diet and lifestyle factors contribute to development of obesity and overweight. Some of the most common ones are: Herring C M, et al. (2018). Impacts of maternal dietary protein intake on fetal survival, growth, and development. Eggs are one of the best foods for building muscle and can be a part of a weight gain eating plan. For most otherwise healthy people, there’s no limit to the number of eggs you should eat in a day, and they’re full of nutrients. Making your own smoothies gives you full control over the ingredients and can help you boost calories.Omelets are a favorite meal any time of day. You can add meats, veggies, and cheese, then top with sour cream and avocado to contribute nutrients and calories toward your daily goals. Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including: Full-fat yogurt is a good source of calories and protein. It is best to choose plain or Greek yogurt rather than flavored yogurts, as these can be high in sugar. The Department of Health and Social Care recommends that adults do at least 150 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week. This does not need to be done all in a single session, but can be broken down into smaller periods. For example, you could exercise for 30 minutes a day for 5 days a week.