Knowing what to eat to gain weight is probably the most influential factor in your level of success, even more so than your training. The sample diet below is an example of what to eat to gain weight. It contains a healthy balance of unrefined, complex carbohydrates, protein and good fat. I haven’t listed the number of calories and amounts of macro nutrients in every food. If you want you can do your own research into any food at the USDA’s nutrient database.
Breakfast – 7am
- Bowl of porridge
- 1 serving of Optimum protein powder
- Handful of raisins
Mid Morning Snack – 10am
- 1 serving Optimum protein powder
- 1 tbsp flaxseed oil
- 1 banana
Lunch – 1pm
- 2 whole meal pitta breads
- 1 chicken breast sliced
- 1-2 cups mixed salad
- Low sugar, low fat BBQ sauce
Afternoon Snack – 4pm
- 1 serving Optimum protein powder
- 1 tbsp flaxseed oil
- 1 apple
Dinner – 6.30pm
- 2 cups (about 150g) whole wheat pasta
- 0.5 cans tuna in water
- 1 tbsp low fat mayonnaise or sugar fee tomato sauce
- 0.5 cups frozen mixed veg or fresh veg such as peppers, onions, celery
Evening Snack – 9.30pm
- 1 serving Optimum protein powder
- 1 tbsp flaxseed oil
- Orange
This sample weight gain diet contains very roughly 2800Kcal and 110g protein (not including the small amounts of protein found in the carbohydrates, fat and vegetables). Of course how many calories you need to gain weight and how much protein, carbohydrate and fat all depends on your weight, activity level, and how much weight you expect to gain.
Most people would want to consume at least 3000 calories a day to reach their goals. Here is a 3000 calorie weight gain diet plan.
One of the best resources I’ve read on what to eat to gain weight and when to eat is this well researched e-book by Vince Del Monte.
Vince is one of the few authors I’ve found who doesn’t stand to profit from recommending particular weight gain products. He doesn’t sugarcoat the fact that you need to eat lots of whole foods and that you shouldn’t rely on supplements as some magic bullet. As such he uses only credible journal articles to draw his conclusions and I was amazed at how so few supplements are backed up by any third party research.
At the moment there is no better resource available on weight gain nutrition for skinny guys. Follow the advice and training program in No-Nonsense Muscle Building Program and you will gain weight.
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Are you a skinny guy? Can't put on weight? Click here to get the complete guide for gaining weight and building muscle without supplements. |
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{ 16 comments… read them below or add one }
Hello
I have been skinny all my life, cut but skinny. I want to gain weight and i am useing proptein powder Real Gains Wef with 610 calories per serving. Right now im not doing any forms of exersice. Is this dangeroous to use solely for weight gain. I have heard about reported dangers of doing this. if it is dangerous what is the mimum i shold take every day. Right now i drink 2 servings mixed with banana and milk
Please your responce will be appriciated.
Thank You
I am really very thankful to the creators of this beautiful site.
My gym trainer never told me certain things which I came to know through this site.
Under weight has been my problem since a long time. But after going through this site I have found new confidence and a ray of hope.
I request if some tips for vegetarians could be mentions here as well.
Continue the good through your site.
Thanking you,
Your sincerely
Nishith Shah
ive alwaysbeen skinny. i never really cared until i tore my acl & i broke my collar bone recently. My mom told me that i wasnt getting enough protein & calcium & i really need it because i do love to play soccer. So ive decided to change my bad eating habits, but i need help. Im 15 yrs. old & i already dont have a healthy lifestyle. i just need to know what i need in order to gain weight as well as muscle in a healthy way.
Gaining weight requires discipline and patience, especially if you’re really having a hard time gaining weight. We don’t want to gain “fats” so we have other factors to consider. Food supplements is the first thing that comes out in our mind, but we should always be careful in choosing the right supplements. Because we are not sure about the results it will give us, this site really helps readers about food supplements, and Im sure everybody out there will do the tips here.
hi
i am a mother of 2 daughters aged 8 and 11 and i have always been very thin i loose weight very quick and normally go down to 7st then from 6 – 9 months later i go to 8st which my target weight is 8st and half st i find this really weird as i have been watching my weight and that is why i know this i would love to get to a healthy weight and stay that way hope you can help as i would appreciate a reply thanks
sinead
i am 26 years old with no kids. i have always been under 110 lbs and i can’t seem to gain weight. i have tried a couple of weight gain supplements but nothing worked. if anyone has been in my situation and found something that actually works let me know.
I am a recovering anorexic looking for ways to increase caloric intake without adding volume. Any suggestions besides the usual nutritional drinks (Boost, Ensure, etc.)?
Hello,
I have always been thin. 110lbs or even 107lbs. and I hated it so much. I have three kids and with the last one I didnt drp all of the weight (thank heavens) I’m currently 120lbs however I would like to gain 6more lbs, please give me somr grea advice. thanks
I’m 26 six years old, and very skinny but some say i am slim. i have a womens cut and they like my body, but i am a man and i want to desperately gain weight and have a good manly shaped body. Today as i was browsing the web, i saw the food tips for gaining weight and its simple to follow and i am glad to know bout this,
thanks to the website owner or to whom it may concern. i am sure by the tips i will be gaining weight and will inform you all my progress.
benjamin
I am 44 and in great shape. I am 6,2′ and approx 167 llb. My body fat last measured at 8%. I would like to put on 15 llb. What is your reccomendation for someone my age, it seems my metabolism is vey fast. Any suggestions????
I am 35 years old. I have four children and I cannot gain weight to save my life. I have tried shakes, nutritional drinks, hulk smoothies, nothing works. I have become very discouraged. What can I do?
hi i’m 29 years of age and weigh a stupid 10 stone. i’m 5′8″ and want to be and be able to get bigger i’m going to the gym starting from this monday and i’m eating this diet. how long will it take to beef me up roughly? thanks and a great site
Norman you should notice a change within 6 months IF you stick to a daily meal plan and workout 3-4 times a week minimum. I would recommend after 6 months going up to 4000 cal a day if you can. The big problem with weight gain diets (other than commitment of the individual) is cost. It can be a very expensive to eat 6+ meals a day. Food bills do add up and over a weekly or monthly period can be quite a large amount. I tend to eat quite boring things but cheap things and ultimately cuts down on cost.
Hey, I’m really skinny and i need muscles and to gain weight, will this help me? and what should i do first? workout and eat or eat and workout?
Hi, just wondering are the cups of pasta cooked or uncooked in the example?
@Tom – It refers to cooked pasta.