The Best 10 Weight Gain Recipes

The struggle of being underweight is as hard as being overweight. In addition, being underweight comes with its own set of health challenges, such as fatigue, weak immunity, frequent infections, fragile bones, pale skin, and brittle hair. Therefore, it is imperative to choose an efficient and healthy diet plan for weight gain.  There are two major nutritional factors that dictate the rate of muscular growth and fat loss in our bodies. These are calories and macronutrients. Thus, these two influencers should be kept under consideration when selecting the foods to be incorporated into your weight gain diet.

When muscle building is the aim, additional calories are needed. Being in a calorie surplus over a period of time in combination with strength training will result in a significant muscular hypertrophy (growth). Gaining muscle requires consistency in terms of dietary choices and activity levels. Fortunately enough, just as there are diet plans to lose weight, there are diet plans for weight gain.

A diet plan for weight gain focuses on high-calorie and good-quality protein and healthy fat intake. A proper diet plan for weight gain provides you with essential nutrients while helping you build muscle mass.

Banana Nut Oatmeal:

Ingredients: 1 cup of rolled oats, 1 cup of whole milk, 1 ripe banana (sliced), 2 tablespoons of chopped nuts (such as almonds or walnuts), 1 tablespoon of honey or maple syrup.

Cook the oats with milk according to package instructions. Top with sliced banana, chopped nuts, and drizzle with honey or maple syrup.

Cheesy Baked Chicken Pasta:

Ingredients: 8 oz of cooked pasta, 2 cooked chicken breasts (shredded), 1 cup of shredded cheddar cheese, 1 cup of marinara sauce, ½ cup of whole milk, 1 teaspoon of Italian seasoning.

Preheat the oven to 375°F (190°C). Combine cooked pasta, shredded chicken, cheddar cheese, marinara sauce, milk, and Italian seasoning in a baking dish. Mix well and bake for 20-25 minutes until the cheese is melted and bubbly.

Peanut Butter Energy Balls:

Ingredients: 1 cup of oats, ½ cup of peanut butter, ¼ cup of honey, ¼ cup of chocolate chips, 2 tablespoons of ground flaxseed, 1 teaspoon of vanilla extract.

In a bowl, combine all the ingredients and mix well. Roll into small bite-sized balls and refrigerate for 1-2 hours until firm. Enjoy as a high-energy snack.

Quinoa and Chickpea Salad:

Ingredients: 1 cup of cooked quinoa, 1 cup of cooked chickpeas, 1 cup of mixed vegetables (such as cucumbers, cherry tomatoes, bell peppers), 2 tablespoons of olive oil, 1 tablespoon of lemon juice, ¼ cup of crumbled feta cheese.

Combine cooked quinoa, chickpeas, mixed vegetables, olive oil, lemon juice, and crumbled feta cheese in a bowl. Toss well and serve as a nutritious and filling salad.

Beef and Vegetable Stir-Fry:

Ingredients: 8 oz of thinly sliced beef, 1 cup of mixed vegetables (such as broccoli, snap peas, carrots), 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, 1 tablespoon of sesame oil.

Heat the sesame oil in a pan or wok. Stir-fry the beef until cooked through. Add the mixed vegetables and cook until tender. Stir in soy sauce and oyster sauce. Serve over cooked rice or noodles.

Loaded Breakfast Burrito:

Ingredients: 2 large flour tortillas, 4 scrambled eggs, ½ cup of cooked diced bacon or sausage, ½ cup of shredded cheese, ½ cup of diced tomatoes, and 2 tablespoons of sour cream.

Fill each tortilla with scrambled eggs, cooked bacon or sausage, shredded cheese, diced tomatoes, and sour cream. Roll them up into burritos and enjoy a filling breakfast or brunch.

Avocado and Chicken Wrap:

Ingredients: 1 large tortilla or wrap, 4 oz of cooked chicken breast (sliced), ¼ avocado (sliced), 1 tablespoon of mayonnaise, lettuce leaves, and sliced tomatoes.

Lay the tortilla flat and spread mayonnaise over it. Layer with lettuce leaves, sliced chicken, avocado, and sliced tomatoes. Roll it up tightly and slice it into smaller portions for a tasty wrap.

Sweet Potato and Black Bean Quesadilla:

Ingredients: 2 large flour tortillas, 1 cup of mashed sweet potatoes, ½ cup of black beans (cooked).

Protein Bars:

These bars are very helpful in improving muscle mass. It supplements calories and proteins that increase muscle strength and relieve muscle stress. They are rich in calories and proteins and contain a balanced amount of carbohydrates, protein, and fat. These bars can be found in any fitness supplement store.

Delicious Mango Shake:

Calories – 451; Serves – 2; Cooking Time – 10 mins.

Ingredients:

1 cup mango

1 cup Greek yoghurt

¼ cup water

6 Medjool dates

4 tablespoons honey

A handful of blueberries

A handful of hazelnuts

How To Prepare: Toss in the mangoes, yoghurt, hazelnuts, and dates into a blender. Add water and blend well transfer it to two glasses and garnish with blueberries and hazelnuts.

If you are struggling to find the perfect diet plan to gain weight, then you have come to the right place.