Please help with a sample meal plan to gain weight?
Could somebody please help me create a sample meal plan to help gain weight. I am a 24 year old female, I am 5ft3, and I weigh 99lbs. My goal for now is to get to around 106 and then from there I will work towards 112. I’m just stuck right now. Im trying to eat more but its hard because I feel so full fast. I need to find foods that are more calorie dense. Thanks!!!!
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you need to eat things like comfort food.
These are usually very calorie dense.
you know:
mac & cheese
biscuits and gravy
so for breakfast have toast or a bagel w/ full fat cream cheese.
lunch: a sandwich with full fat mayo and a bag of chips.
dinner: mashed potatoes and red meat.
protein can also helpo you gain muscle weight.
Try eating a higher protein diet and lifting some wieghts. then you can build muscle mass.
also you could try eating only 3 or 4 meals per day. Not lots of little ones. And eat when you get really hungry. Have the first thing you eat be high in calories.
ps I wish i had trouble GAINING weight like you. I have trouble losing it, haha.
don’t eat junk food, that will give you ‘bad fat’.
A good calorie dense diet is
1. use full milk
2. use honey
3. eat sandwiches home made
4. avocados are perfect
5. shellfish
first, you don’t want to be eating “junk food” (or as others call it “comfort food”) to gain your weight. The weight you want to put on is probably not fat weight right?
In order to gain muscle weight, you need to be eating healthy but filling foods.
Bagel and full fat cream cheese is good because there isn’t any “bad fat” in it. Try adding creamier cheeses to your diet (38% cheese from a cheese store lets say).
Make sure you eat a lot of fruits during snack times, as fruit open up appetite because they are very quickly digested by your system and get your stomach ready for more good food.
Avoid chips and cookies and junk like that. They are bad for you. You can still have a few little portions here in there but wouldn’t suggest more than once a week as they will only build up fat on you.