Any quick meals I can make that are high in protein and fiber? (It’s to gain weight)

gt8c8985py

DiscusTank5

Tuna salad (can of tuna, 1-2 boiled eggs, mayo, pickles) and an apple on the side. Or tuna, mayo, celery and chopped apple. Thick slices of bread and / or oil based tuna if you want additional calories.

DiscusTank5

I mean, Quest and Pure Protein bars have fiber added and you can't beat their portability. Not exactly a meal but they work in a pinch, while traveling away from home, or when going straight from the gym to work. I love how having a protein bar in my car / gym bag at all times has freed me from fast food stops on days when unexpected things come up.

DiscusTank5

If you eat meat, eggs and bacon are a classic combo and only take a few minutes to make.

Lettuce with cottage cheese, pickled beets, rotisserie chicken, tomatoes, baby carrots, and raspberry vinaigrette are a high protein lunch option. It could be hard to gain weight with meals like this unless you up size your portions.

Tacos with ground beef or turkey, lettuce, tomato, sour cream, shredded cheese, and salsa are a family favorite at my house.

Hummus and raw veggies on the side for more fiber.

For higher calorie meals, make breakfast casseroles: hash browns and eggs for the base, cooked sausage or ham mixed in, milk, seasonings like salt, pepper, and oregano, and a bag of frozen southwest veggies to up the fiber. Lots of cheese sprinkled on top. Bake at 350 for 45-60 minutes. If you don't have hash browns, use torn up bread or frozen tater tots. If you are keto, skip those elements. If vegetarian, skip the meat.

Casseroles take a good half hour to assemble and an hour to bake but then you've got lunch for the week.

mar_sbar

I enjoy using oatmeal in a lot of my breakfast staples, and one simple one I would recommend is oatmeal with whey protein and canned pumpkin. It sounds strange on the surface, but it is quick, effective, and can be saved for meal prepping over the week.

Unknown

This content has been removed.

AnnPT77

There are some great nutrient-dense choices mentioned in posts above . . . but I'm thinking that if you're struggling to gain weight, you may need suggestions that aren't very filling. Getting in the calories for weight gain can be a challenge for some, if their appetite isn't big.

People vary in what they find filling. Many people find protein filling. If that's true for you, increasing protein may be more of a challenge.

Some will find things they drink less filling than foods they chew. If that's true for you, you may find protein powder or protein drinks helpful as a supplement. Some of those contain added fiber. It's usually not as ideal a type of fiber as that in varied veggies, grains, and fruits, but it can help.

There are even supplement powders or drinks usually called "mass gainers" that are specifically designed for people trying to gain weight. They're high in calories for the weight gain, but usually also contain a meaningful amount of protein and other nutrients.

Similarly, you could try making your own smoothies or shakes with ingredients like plain Greek yogurt (full fat).

While some people find fats filling, not everyone does. If you're one who doesn't, then you might consider protein sources like fattier cuts of meat, fatty cold-water fish (high in useful Omega-3 fats), full-fat dairy foods (yogurt, cheese, etc.). Also, nuts, nut butters and seeds have some protein plus healthy fats, so can add calories that are useful for weight gain, with some protein in the mix. Avocados are high in fiber, but also contain fat calories that can help with weight gain.

There's a thread here for so-called 'hard gainers" that may offer some other ideas. That's here:

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read

If appetite being low isn't as big a part of the problem, then high-fiber veggies or grains may be part of the solution. If you're not used to eating a lot of fiber, increase eating it gradually, to avoid various forms of digestive distress. Some good fiber sources are beans, apples, pears, root veggies, chia seeds, most whole grains. With the fruits where suitable, eat the skin - it's usually especially a good source of fiber.

As far as putting all of that together into quick meals, the smoothies/drinks are an obvious option. If you want to cook things, a fatty protein source plus a large serving of veggies (such as a frozen mix) can be quick. Tacos or burritos can be made quickly using meat, beans, cheese, avocados, high-fiber or whole grain wraps or tortillas. Eat an apple or pear with peanut butter or cream cheese. Have cut up veggies plus hummus dip.

Best wishes!