Gaining weight might pose a challenge with a standard diet. Consider these high-calorie meal ideas to bolster your nutrition:
For those aiming to increase weight, whether to achieve a healthier BMI or build muscle mass, healthy high-calorie meals are invaluable. They offer a safe and effective way to gain weight without adverse side effects. Additionally, individuals engaged in rigorous exercise regimens can rely on these meals to support their weight gain goals.
Consuming over 4000 calories daily may seem excessive, but for those committed to gaining weight, it’s often necessary to surpass their typical intake. High-calorie, nutritious meals can facilitate reaching the desired calorie count and ultimately achieving the desired weight. Let’s delve into how to gain weight with high-calorie meal ideas right here.
Oatmeal
Oatmeal serves as a delectable and nutritious option for those seeking high nutritional value and ample calories. To boost its calorie content, consider incorporating ingredients such as milk, almonds, cashews, walnuts, bananas, apples, pears, pineapple, raisins, dates, prunes, apricots, and cottage cheese. Mix and match these ingredients to create a wholesome meal ideal for weight gain. When prepared this way, approximately 100g of oatmeal can yield around 400kcal. To prevent unwanted fat gain and reduce the risk of medical conditions associated with excessive sugar intake, refrain from adding sugar to your meal.
Omelettes
Whole eggs are an excellent option for individuals looking to gain weight, as they do not significantly impact cholesterol levels. However, if you’re concerned about elevated cholesterol, you can opt to remove the yolks from the eggs. Nevertheless, for those in good health, including the yolk is beneficial, as it contains half of the vitamins, minerals, and proteins found in an egg. Incorporate various ingredients such as vegetables, sauces, white meat, and spices to craft a nutritious omelette.
Milk
Milk stands out as an unparalleled choice for promoting healthy weight gain due to its rapid digestion of liquid calories. A liter of whole milk provides approximately 600kcal. Consider consuming 1 liter of whole milk after your breakfast to kickstart your weight gain journey. Aim to drink at least 2 glasses of milk daily to bolster your efforts toward healthy weight gain.
Shakes
Given the convenience and rapid digestion of liquid meals, it’s prudent to compile a list of healthy shakes to enjoy daily. Homemade shakes are ideal, as packaged options often contain added sugars that can undermine your goals for healthy weight gain. Instead, craft your own shakes at home using milk and fresh fruits like bananas, apples, and additional ingredients such as nuts, flax seeds, and quick oats.
Bread
Opt for whole wheat, rye, or oat bran breads over refined flour varieties to promote healthy weight gain, as they induce less fat accumulation. Prepare a nutritious sandwich using these bread options and accompany it with a glass of whole milk for added calories and nutrients. This combination ensures a wholesome and healthy approach to weight gain.
