Looking to put on healthy weight

RunnerMom2016

Active female who runs a lot and has always been naturally thin, 105, 5'7. I'm looking to gain 10 lbs but having issues finding healthy food that gets me to 2,400 a day with the running. I don't want to eat chicken breasts all day. Any advice?

ndj1979

i would suggest reading the most helpful posts at the top …

but to summarize, do the following:

eat in a 250 calorie surplus
you should probably cut you cardio down to about thirty minutes a week
get on a structured lifting program like strong lifts or all pro beginner routine
macros should be .65 to .85 grams of protein per pound of body weight; .45 grams of fat; fill in rest with carbs
nothing wrong with eating calorie dense foods like pizza, ice cream, etc, to get into your surplus, just make sure that you are getting adequate nutrition through chicken, rice, vegetables, fish etc

AoifeElmo

Hey! I suggest sweet potato (cut in chunks and roasted), oat meal, peanut butter. I'm also 5"7, I have a fast metabolism and have always been very slim. I weighed less than yourself, I'm currently 115lbs looking to put on another 10lbs. I'm aiming for 2,900 calories a day minimum to gain weight. I eat all plant based so I try to eat 3-4 small meals and 3 snacks a day. I eat a lot of carbs over 400g a day, 145g protein and have had success so far. I don't run but I do strength training. I have protein smoothies, Quinoa, kidney beans, avocado, oat bran, peanut butter stuffed dates, bagels and pasta, Almonds. Things that are high in protein and calories.
You could add cheese if you eat that for extra calories and rice pudding is a good for added calories if you don't want to eat ice cream etc.

Wheelhouse15

So based on your statement of "clean" I'm assuming you are eating a lot of highly filling, low calorie density foods and getting too full to eat more. Normally, I would just say go with more calorie dense foods like ice cream, french fries and that type of thing but if you have a particular bias against such foods then you will need to up your oily foods like avocados, peanut butter, and nuts plus higher calories whole grains such as oatmeal and corn. Trail mix can be a great help adding calories as well as honey if you are ok with that.