MACRO DIET PLAN TO GAIN WEIGHT FULL
MACRO DIET PLAN TO GAIN WEIGHT PORTABLE

However, make sure you pick 100% nut butter with no added sugar or extra oils. If you have a peanut or other nut allergy, substitute another well-tolerated, safe nut or seed butter. You can add nut butter to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.įor a quick pick-me-up, try this peanut butter banana smoothie, with only three ingredients (270 calories, using whole milk). Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. 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). Nuts and nut butter can support an eating plan focused on weight gain. Rice is a source of calories and carbs that can be part of many frequent, smaller meals throughout the day. Try this wild rice and chicken kale for a balanced lunch (400 calories per serving).

You can also top rice with a sauce, such as:Ī rice dish can easily become a whole meal. toasted sesame seeds, peanuts, or cashews.The easiest way to add taste, calories, and a protein boost is to stir some of these ingredients into cooked rice: Rice can be a staple food for supporting frequent, smaller meals throughout the day. When you’re on the go or in a rush, you can add 2-minute packs of microwavable rice to other protein sources.Īnother 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.

MACRO DIET PLAN TO GAIN WEIGHT FULL

This helps you eat more food, especially if you don’t feel that hungry or get full quickly. Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat ( 5). Rice is a convenient, low cost carb source that can be part of a weight gain eating plan.

MACRO DIET PLAN TO GAIN WEIGHT PORTABLE

SummaryĪ protein smoothie offers a great way to increase your daily calories in a portable way that meets your taste preferences. 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.Īll of these smoothies provide around 400–600 calories, along with a high amount of protein, and other important vitamins and minerals.Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.Both have more nutrients and calories than other milk alternatives. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Here are a few tasty variations you can try. Making your own smoothies gives you full control over the ingredients and can help you boost calories. Homemade protein smoothies can be a highly nutritious and effective way to gain weight.

Macro diet plan to gain weight