Healthy Diet to Put On Weight - An Effective Meal Plan For You to Build Your Body Mass

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Putting on the pounds is not as difficult as losing them, provided that you are determined in obtaining what you set out to do in the first place. The key is in the details and the consistency of applying what you know about putting on the muscles without layering on the fat. Take a look at the sample healthy diet to gain weight that I have outlined below.


four slices of whole grain waffles
two tbsp. maple syrup
one cup of cottage cheese, low fat
one cup of fresh strawberry fruits
625 calories, 40 g protein, 90 g carbs, 6 g fat

So that you will build your body mass quickly, increase your food intake to more than 3 meals a day, at least once every couple of hours or so. It is not ideal for you to eat only three meals per day and just increase the amount of food you eat during those times. Remember, your body can only absorb so much calorie at a certain time, so eating a lot in one sitting will just leave you with a bloated feeling and a surplus of unwanted fat which you really donít want.

Midmorning Snack:

Banana & Honey peanut butter sandwich
2 slices of whole grain wheat bread
2 TBS banana
1 whole banana
two tbsp. honey
two cups of milk, non-fat
600 calories, 25 g protein, 85 g carbs, 18 g fat


Pasta Vegetable Medley
one cup of milk, non-fat
700 calories, 25 g protein, 125 g carbs, 11 g fat
Afternoon Snack
Favorite protein shake mixed with 1 cup non-fat milk, 1 cup frozen fruit
Add some water
650 calories, 50 g protein, 45 g carbs, 28 g fat

In preparing your meals, keep in mind that it is important that you keep your food choices varied, this way you not only ensure that you enjoy your every meal, you also make it possible for your body to take in all the nutrients it needs to increase your body mass. Remember, just because you are allowed to eat often in a day does not mean you can add unhealthy foods into your diet. Ultimately, a healthy diet to gain weight is the most effective method for you to achieve what you desire.

Dinner meal

Eight ounces of turkey breast
2 large sweet potatoes or yams
one cup of collard greens or a cup of Swiss chard
700 calories, 55 g protein, 95 g carbs, 5 g fat

After Dinner Snack:

A cup of pudding with high protein content
400 calories, 40 g protein, 45 g carbs, 5 g fat

If you notice in the above example of a healthy diet to gain weight, vegetables and fruits are a huge part of each of the meals. This is important for your game plan so make sure that you follow suit. Dedicate a whole 3 months into this body building plan of yours and soon you will no longer have to worry about filling your jeans and catching the eyes of all the pretty ladies around you.

Increasing your intake of food to gain weight entails increasing fat intake. Read gaining muscle and losing fat to find out how to put on weight with the correct body fat percentage. Eating habits is only a part of the process. Check out exercises to gain weight for a list of the top 7 weight gain exercises.

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