I am under weight and trying to gain weight.
I can barely manage to eat 1900 calories a day what do u guys do to get calories in what does your diet look like?
I eat healthy
Breakfast-Boost shake banana and a yogurt
Snack -granola bar
Lunch- ham sandwich banana and crackers
Dinner - chicken rice corn
Snack dry cereal and a banana
That is a normal day of eating any recommendations would be great
I am 5”10 115lbs 23 years old really just looking to gain weight fast.
Thx in advance
Replies
"eat healthy" meal:
Breakfast-Boost shake banana and a yogurt(make this full fat)
Snack -granola bar(high calorie or make it with protein)
Lunch- ham sandwich(add cheese and mayo or avocado) banana and crackers
Dinner - chicken(dark meat) rice corn(add butter)
Snack dry cereal (swap for nuts or nut butter)and a banana(or just have some ice cream)
A handful of nuts. (high fat)
Potatoes. Soups. (high carbs)
One can of Amy's Soups would be about 360 calories (black bean vegetable soup). That's easy. Then having a few slices of bread, which, for my Ezekiel Food for Life bread, equals 240. That's 600 extra calories for those two additions. 3 slices of that bread are 15 grams of protein (5 grams each slice) and almost 20 grams of protein for the soup (in my example used). The bread also has zero sugar and is whole wheat, so would be healthy (low glycemic value as well. They even put the glycemic value on the package). Amy's Soups are also low in fat and sugar and are easy to add.
That soup and bread gets you to the 2,500 calories you wanted to reach. Hope that helps.
Why no milk with cereal - use milk full fat.
Why so many bananas?
Nuts instead of crackers - problem there is you won't absorb all the calories from the nuts either.
Granola bar no low fat version.
Lunch sandwich peanut butter and that banana if you must have it for some reason.
It'll get easier.
You doing any sort of strength training so this gain in weight isn't just fat?
I have struggled with a eating disorder and trying new foods is different for me some times. I have seeked help but it’s not something they would stick me in the hospital for they give me suggestions and it’s up to me to improve my situation.
I have worked out in the past I was going to start a new routine of strong lifts 5*5 does any one have thoughts on what routine to do?
Last summer I got up to 128 lbs by working out and sticking to a a strict diet of the same foods every day and I got tired of eating those thing so then when I stopped I was taking in less calories and it went down hill from there.
So now want to work hard to get weight back up and feel heathy.
If you need to gain weight you are not eating healthy. Healthy eating for you is a surplus of calories. I am not even sure you are getting the minimum amount of fat you need in a day.
https://www.andybaker.com/building-a-simple-diet-for-mass/
https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Make sure all dairy products are whole (milk and yogurt). My daily shake is over 650 calories and I drink it with breakfast.
12oz whole milk + 6oz whole fat vanilla yogurt + 3tbsp organic cacao powder (for protein and antioxidants) + 1tsp Matcha powder (energy boost) + medium banana + 1/2 cup rolled oats + peanut butter (optional)