Nutritional Options

Gain Weight

Increasing your current body weight, but eating healthier, is simple! All you need to do is increase your calorie intake so that it exceeds your calorie expenditure per day. Below you'll find a nutritional regimen that can help you do exactly that!

The nutritional regimen is divided into a seven day cycle, which makes it easy to follow no matter what day of the week you start. You'll notice that breakfast and lunch are for the most part consistent throughout. This will ensure your body gets the nutrition is requires. Dinner is the one meal that most people have time to think about and prepare.

A common rule followed for knowing how much food to consume to maintain you body weight, is to multiply by ten. Thus, a 160lbs person would have to consume 1600 calories per day to maintain their current body weight.

In order to gain weight a 160lbs person must consume more than 1600 calories per day.

Below you'll find a nutritional chart regiment that is at about 2,200 calories per day. Following this program should result in a two pound per week weight gain in most people. Results vary GREATLY among individuals. Remember this is a guideline make adjustments if you're not getting results.


Fruits and Vegetables

Meats and Alternates

Grains and Breads

Dairy Products

Sample Food

Bananas, Cantaloupe, Oranges, Strawberries, Grapes, Kiwis, Potatoes, Green Beans, Carrots, Beets, Lettuce, Tomatoes, Red Peppers, Onions, Broccoli, Cauliflower, Spinach, Celery Chicken, Tuna, Salmon, Pork, Steak, Lamb, Veal, Eggs, Kidney Beans, Peanuts, Cashews, Tofu Macaroni, Spaghetti, Fetuccini, Penne, Rice, Bread, Bagels, Dinner Rolls, Oatmeal Skim Milk, 1% Milk, Cottage Cheese, Mild Cheddar Cheese, Low Fat Yogurt

Daily Intake

3 Fruits servings daily and 3 vegetable servings daily 12 ounces daily 7 servings daily 4 servings daily

Portion Size Examples

1 Banana = 2 servings
12 Grapes = 1 serving
Half canteloupe = 2 servings
1 Potato = 2 servings
Half tomato = 2 servings
Soup bowl of lettuce = 1 serving
1 14oz steak
2 skinless chicken breast
2 pork chop
1 bagel = 1 serving
1 cup of pasta = 2 servings
Half cup of oatmeal = 1 serving
1 8oz glass of skim or 1% Milk = 1 serving
Meal Options for Weight Gain

man playing soccer healthy eating woman rock climbing
Great bodies are made in the kitchen, not only in the gym