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Putting It All Together |
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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 |
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