It’s the time where most of the people are already shredded and showing off their hard earned beach bodies, and some of you are still struggling to put on some meat on your body so that clothes could fit in. But guess what?
With these 5 amazing weight gain meals, you can easily put on pounds of muscle if you incorporate them into your diet plans along with working out at the gym. These meals to gain weight are easy to prepare and can be easily fitted into your budget plan.
Remember just eating these meals once a weak will not help you gain weight. The first and foremost thing to remember is to maintain a calorie surplus when you wish to gain weight. Eating 500-700 more calories than what your body burns in a day, working out with heavy compound movements and getting plenty of sleep at night is the key to gain healthy weight in minimum time possible. These meals which I will mention are calorie as well as nutrients dense, so incorporating them will give you a boost in your metabolism, as well as help you in achieving your calorie requirement. All of these meals are rich in protein, carbohydrates and healthy fats which will help you build more of muscle instead of unhealthy fats.
4 Weight Gain Meals
- Home-made Weight Gain Shake: The home-made weight gain shake is easy to prepare and can give you 600-1000 calories per shake depending upon the ingredients and one of the best weight gain meals. All the ingredients we use in this shake are nutrient dense and will help you add extra calories to your daily calorie requirement.
a) Double toned milk
b) Peanut Butter
c) Dry Oats
d) Hershey’s Syrup
e) Protein Powder
f) Fruits like banana or strawberries
How to Prepare: It is as easy as its name. Put all the ingredients in a blender and blend until it forms a thick creamy shake. The above mentioned ingredients will make it to 700 calories per shake. You can even add almond butter, raw dried fruits, vanilla ice-cream, and other ingredients as per your requirement of the calories. You can read the reviews on Best Whey Protein to help you find the best one for your body.
- Chicken and Rice: I consider chicken and rice as one of the best muscle building meal. It can be consumed as a post workout meal too and is loaded with proteins and carbohydrates required by the body after a hard workout. A single plate serving will give you 350-500 calories along with 25g of protein and 20-40g of carbohydrates. The most common question here is whether you should eat brown or white rice. If you are a hard-gainer struggling to gain weight, their is no harm in consuming white rice. Just make sure you eat this meal during day time or as a post workout meal.
a) Brown or White Rice
b) Chicken Breast
c) Barbecue Sauce
How to Prepare: Cook a serving of white or brown rice. Prepare chicken breast by first boiling and, then putting it in a pan with olive oil, barbecue sauce, salt and oregano. This delicious meal of chicken and rice will give you enough calories and nutrients to feed your body and will keep your fast metabolism going.
- Chicken Sandwich: Another great muscle building food, where you can add your own ingredients to increase the calories and nutrients. Whole wheat or multi grain bread should be preferred over brown or white bread. A single serving of 2 bread slices and chicken will give you 250 calories including 13g protein and 20g carbohydrates making it a power packed meal for weight gain.
a) Whole wheat or multi-grain bread
b) Chicken breast
c) Barbecue sauce
d) Cheese slices
e) Mayonnaise or Tomato ketchup
f) Lettuce leaves
How to prepare: The chicken breast can be prepared as mentioned above. Bread can be heated or toasted and filled with cheese slices, chicken and lettuce leaves. You can even add sliced tomatoes and cucumber to increase the nutritional values as well as the calories. Add this meal into you weight gain meal plan for some quick calories.
- Try Supplementing: If you’re on the go and wish to consume some quick calories, try some weight gain supplements. Weight gainers are specially designed for hard-gainers loaded with calories and nutrients to fulfill your calorie requirements. Each serving of weight gainers will provide you 400-800 calories with 20-40g of protein and 50-70g of carbohydrates. These gainers come in different flavors to help your cravings. The are easy to prepare and can be taken along if you are in school, college or offices.
Some of the best mass gainers are:
a) ON Serious Mass
b) BSN True Mass
c) Muscletech Masstech
How to Prepare: Weight gainers can be easily prepared by mixing it with water or milk in a shaker. To increase the calories, add vanilla ice-cream or bananas.Add these mass gainers into your weight gain meal plan for some extra calories. Always consult your doctor before using any supplements.
Hence these were the 4 amazing weight gain meals to help you keep full and help you meet calorie requirements at the same time. A single meal would not help you gain weight, but a combination of healthy meals throughout the day will. Remember to maintain a calorie surplus, mostly coming from healthy and clean foods. Keep a day or two in the week for cheat day where you can reward your body for whatever it demands. Let us know about your questions and comments through the comment box below.