Putting It All Together Print E-mail


So what would a good weight-gaining diet look like? Here is one example. Bear in mind that you may have to make adjustments for your unique physique due to the fact that no two bodies are exactly alike. However, this should provide a good guideline.

Breakfast:
4-7 egg whites with 1-3 yolks
Small piece of whole wheat toast, no butter
Low-fat, low-sugar cereal with milk and fruit.

Mid-morning snack:
Protein shake

Lunch:
2-3 turkey sandwiches with nonfat cheese and dressing
Nonfat or low-fat fruit yogurt
Vegetables
Small glass of juice or skim milk

Mid-afternoon snack:
Can of tuna (packed in water)
Low-fat muffin
Large serving of rice or pasta

Evening meal:
Lean beef or chicken
2 potatoes, baked and served with nonfat dressing
Green and orange vegetables

This group of meals will provide quality protein (approximately 200 grams) and complex carbohydrates. You can vary the serving sizes to fit your body size and muscle-building goals. If you are having a real hard time gaining size you may want to add one extra protein drink.

It is always wise to give your body a variety of food choices so switch some of the foods that you eat (don't use suggested meals as an absolute but rather a guideline). For instance, substitute a chicken and rice breakfast for the eggs/toast/cereal meal, or have a lean hamburger or steak and potatoes instead. Do the same with your other meals; you don't have to have the same food for lunch all of the time. Be creative in your cooking, but stick with the basic plan of a high-quality protein/low-fat meal mixed with complex carbohydrates. Always include fresh fruits and vegetables (the less cooking of the vegetables, the better), with plenty of water between meals and a one-a-day vitamin/mineral supplement. Use the protein drink whenever necessary to provide your body with a full amount of extra protein in a dense form that can be quickly prepared and digested. Stay away from junk foods as much as possible, although an occasional "junk food day" won't kill you if you keep them fairly infrequent.


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