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Homemade Protein Smoothie
Drinking homemade protein smoothies is a very nutritious and quick way to gain weight. Commercial versions are often full of sugar and lacking in nutrients, so it’s best to make your smoothie. You also have complete control over flavors and nutritional content.
Here are just a few delicious variations you can try. For lactose intolerance, each can be combined with 2 cups (470 ml) of milk or soy milk. Both have more nutrients and calories than other alternative milk.
- Chocolate Banana Nut Shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanuts or other nut butter.
- Vanilla Berry Shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full-fat Greek yogurt, and 1 scoop of vanilla whey protein.
- Chocolate Hazelnut Shake: Combine 15 ounces (
- mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
- Caramel Apple Shake: Combine 1 sliced apple, 1 cup of full-fat Greek yogurt (237 mL), 1 scoop of caramel or vanilla-flavored whey protein, and 1 cup of sugar-free caramel sauce or flavor (15 mL).
- Vanilla Blueberry Shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweeteners as needed.
- Super Green Shake: Combine 1 cup of spinach (237 mL), 1 cup of avocado, 1 cup of banana, 1 cup of pineapple (237 mL), unscented or 1 scoop of vanilla whey protein.
All of these smoothies, along with large amounts of protein and other important vitamins and minerals, provide approximately 400-600 calories.
Milk has been used as a weight gain or muscle builder for decades.
Balances protein, carbohydrates, and fats and is an excellent source of calcium and other vitamins and minerals. For those who are trying to build more muscle, milk is an excellent source of protein that provides both casein and whey protein. Studies have shown that when combined with weightlifting, it helps build muscle. In addition, studies have shown that the combination of milk or whey with casein can lead to greater mass gains than other protein sources. As a treat, try drinking one or two glasses of whole milk (149 calories per cup) with a meal or before and after exercise. Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, combine 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).
Rice is a convenient and cheap source of carbohydrates that can help you gain weight. Only one cup (158 grams) of white rice provides 204 calories, 44 grams of carbohydrates, and very little fat (6).
Rice is also very high in calories, so you can easily get large amounts of carbohydrates and calories with a single intake. This helps you eat more food, especially if you have anorexia or are quickly full. When you’re on the go or in a hurry, you can easily add 2-minute microwave-ready rice to other protein sources or cooked meals.
Another common method is to prepare rice in a large pot, refrigerate or freeze individual pieces, then combine it with different proteins and healthy fats to eat different meals throughout the week. Is to do. There are many ways to turn relatively tasteless rice into a flavored spectacle. The easiest way to add flavor, calories, and protein boosts is to simply stir some of these ingredients after cooking the rice:
- butter and parmesan cheese
- broccoli and cheese
- scrambled egg
- toasted sesame seeds
Another way to increase the flavor and calories of peanuts, or cashew is to sprinkle with sauces such as curry, pesto, and alfredo. If you’re running out of time, you can buy these sources off-the-shelf. Rice will soon be a whole meal. Try a healthy lunch with this wild rice and chicken cabbage (400 calories per serving). You can also use this “fried” vegetable tofu rice that is baked to enjoy a healthy taste of fried rice, which is a popular take-out dish in China.
Nuts and Nut Butter
If you want to gain weight, Nuts and Nut Butter are the best choices.
Only a handful of raw almonds (1/4 cup) contain 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fat (7).
Nuts are high in calories, so you can quickly add hundreds of calories to a meal or snack with just two handfuls a day. Nut butter can be added to a variety of snacks and dishes such as smoothies, yogurt, and crackers to quickly turn it into a high-calorie snack.
For a quick pick, try these three ingredients, peanut butter and banana smoothie (270 calories, full milk). If you are allergic to peanuts, replace it with another nut butter. However, choose 100% nut butter without added sugar or extra oil. Or even better, make your own from this homemade almond butter recipe. Easy to make and easy on your wallet.
Lean Meat is probably one of the best muscle-building foods available.
For example, a 6-ounce (170 grams) steak contains about 5 grams of leucine. Leucine is an important amino acid that your body needs to stimulate muscle protein synthesis and build new muscle tissue. It is also packed with 456 calories and nearly 49 grams of protein.
In addition, lean meat is one of the best natural sources of creatine in the diet and is probably the best muscle-building supplement in the world.
Consider choosing a thick cut that provides more calories than lean meat. This helps you gain weight by taking in extra calories.
In one study, 100 elderly women added 6 ounces (170 grams) of lean meat to their diet and did strength training 6 days a week for 6 weeks.
Women gained lean body mass, increased physical fitness by 18%, and increased IGF1, the major muscle-building hormone (11).
Fatty meats provide more calories and help you gain weight, but lean and fatty meats are both excellent sources of protein. One of the most famous fatty beef dishes is beef brisket. Brisket is notorious for taking time to prepare, but it’s much easier if you own a slow cooker. Start this brisket recipe in the morning and have a nutritious dinner in the evening. Approximately 300 calories per 3 ounces (85 grams) serving.
Potatoes and Starches
Potatoes and other starchy foods are a very easy and cheap way to add calories.
Try choosing one of these healthy sources of starchy carbohydrates:
- Auto wheat
- Potatoes and yams
- Winter vegetables
- Beans and legumes
Potatoes and other Starch do more than just add carbohydrates and calories Your diet helps you gain weight – they also increase your muscle glycogen stores.
Glycogen is the main source of energy for most sports and activities Many of these carbohydrate sources provide not only resistant starch that helps nourish the gut bacteria, but also important nutrients and fiber
You can use sweet potatoes to try out one of the current Instagram trends, sweet potato toast. Preparation is completed in a few minutes. Wash and dry medium-sized sweet potatoes, slice them thinly and then bake them in the toaster oven or toaster oven to your likingNext, add your favorite material. For example, spread avocado puree and add a fried egg (300 calories per serving). You have a perfect breakfast or post-exercise treat. Quinoa is a seed that is prepared and eaten like a grain. It can be boiled and eaten by itself, added to soups, made into flour, and used in bread, drinks, and porridge. Quinoa is superior to many other grains in that it is a complete protein. That is, it contains all nine amino acids that our body cannot make on its own. It is also rich in protein, minerals, and B vitamins. Get a healthy amount of sweet potatoes and quinoa (336 calories per serving) with this hearty lunch bowl recipe with quinoa and roasted sweet potatoes.
Other ways to add calories to complex carbs are:
- Add sour cream to potatoes
- Add shredded cheese to quinoa or mashed potatoes
- Add healthy fats such as olives and avocado oil to roast vegetables
- Add sliced olives as a topping
- Whole wheat Add humus to bread and crackers
- Use dairy products and soy milk instead of water for oatmeal and other warm grains
Salmon and Oily Fish
Like lean meat, salmon and oily fish are excellent sources of protein and important healthy fats. Of all the nutrients found in salmon and oily fish, omega 3 fatty acids are one of the most important and well-known. Only one fillet of 6 ounces (170 grams) of boneless sockeye salmon provides about 250 calories and 12 grams of healthy fat. The same serving contains 37 grams of high-quality protein that helps build muscle and gain weight. Salmon can be cooked in a variety of ways, including steamed, stir-fried, smoked, grilled, grilled, and pouched. You can also try smoked salmon or eat raw salmon with sushi or sashimi.
Protein supplements are a common strategy for athletes and bodybuilders who want to gain weight. Many varieties are available, including whey, soy, egg, and pea proteins. Whey protein supplements and mass gainers (supplements that help build muscle mass) are a very simple and inexpensive weight gain strategy, especially when combined with resistance training.
Whey protein is considered unhealthy or unnatural by some, but it is not. Whey protein is made from dairy products and has been shown to help improve health markers and reduce the risk of illness. Can be used before, after, or at other times of your workout. The easiest way to incorporate protein powder into your diet is to use a protein smoothie, especially at breakfast. This ensures a balanced nutritional intake by adding nutritious meals and light meals for the rest of the day. In general, self-made smoothies are more nutritious than buying ready-made products with added sugar or flavoring. Try this simple whey shake recipe and start your day with a vibrant breakfast. If you need more protein, try adding peanut butter, almond butter, flax seeds, or chia seeds. Unflavored whey protein can be added to dishes such as soups, mashed potatoes, and oatmeal to increase protein content.
Dried fruits are high-calorie snacks that also provide antioxidants and micronutrients. You can get different kinds of dried fruits, all of which are naturally rich in sugar. This is especially useful for eating and tasting, so it’s great for gaining weight. Many people think that fruits lose most of their nutrients when they dry, but that’s not the case. Dried fruits are rich in dietary fiber and most of the vitamins and minerals remain intact. Try combining dried fruits with the following protein sources: B. A piece of meat, cheese, or whey protein shake. It also mixes well with nuts and whole fat plain Greek yogurt to provide a mixture of healthy fats, proteins, and other important nutrients. Date palms are nutritious and rich in dietary fiber and rich in antioxidants.
It is also versatile as a high-calorie snack and can be easily made. Only two dates provide about 130 calories. Try packing nut butter, cream cheese, and even cooked grains such as rice and quinoa on a date. Add one or two dates to the smoothie, sauce, or dressing to add a touch of sweetness.
Whole Wheat Bread
Whole Wheat Bread is another excellent source of carbohydrates to help you gain weight. Bread combined with protein sources such as eggs, meat, and cheese can be combined to create a very simple, high-calorie, balanced diet.
When buying bread, look for natural whole wheat bread and seed bread. Healthier versions like Ezekiel Bread are available at most grocery stores.
Sandwiches are one of the easiest, most versatile, and portable meals to help you gain weight. Your ingredients are limited only by your imagination: meat, cheese, vegetables, nut butter spreads, avocados, and more. Try one of these sandwich recipes. From simple Rubens to healthy wraps to the imaginative take on timeless grilled cheese, you’ll find everything.
Sourdough bread is becoming more and more popular during the pandemic, for good reason. This is one of the most nutritious and full-bodied bread. During the pandemic, many are learning how to make sourdough appetizers. Sourdough bread contains three simple ingredients: flour, water, and salt. A 2-ounce (56 g) slice provides about 160 calories. The live good bacteria in sourdough nourish the bacteria in the gut that can boost the immune system.
Avocado is rich in healthy fats. Unlike all other fruits, avocado is very high in calories, making it an excellent food to help you gain weight. Only one large avocado provides about 322 calories, 29 grams of fat, and 14 grams of fiber. Avocado is also rich in vitamins, minerals, and a variety of beneficial botanical compounds. Try adding avocado to your main meal or other dishes such as omelets and sandwiches. One of the most popular and easiest ways to enjoy avocado is to use avocado toast. Just mash up the avocado and put it on the toast
It’s as easy as that!
Other delicious ways to enjoy versatile avocados are:
- As a topping
- Mayonnaise As an alternative
Fat and nutrients. They are versatile and can be added to many different meals or eaten alone.
Healthy grains can be an excellent source of carbohydrates, calories, and nutrients. Processed high sugar cereals, avoid healthier forms such as: For example, oats cooked with whole milk can be an excellent source of carbohydrates to add to your diet. In addition to 1 cup of cooked oatmeal, you get about 130 calories from the added whole milk or topping calories. Consider topping hot oats, overnight oats, or full-fat Greek yogurt with the following ingredients: Healthy antioxidants.
cereals, look for the following healthy options:
- Ezekiel Brand
Read the label and avoid cereals that are over-sugar. If possible, choose the one with the most fiber. Granola is a high-calorie blend of grains, dried fruits, and nuts. Rich in protein, dietary fiber, and micronutrients. Only half a cup of granola can provide 200 to 300 calories.
For versions purchased from some stores, it is advisable to try making your granola so that no sugar is added.
Some of the healthier granola bars on the market can make great high-calorie snacks on the go. The average calorie of most bars is 150-200 calories. Usually contains a mixture of slow and fast carbs, making it suitable before and after training. For light meals and meals on the go, combine granola bar with other protein sources such as B. Greek full-fat yogurt, boiled eggs, cold cuts, or protein shakes. Some granola bars are healthy, but many other bars add less desirable sugars, oils, salts, and preservatives. You may want to try making your bar. It’s much easier than you think. Try these recipes to make your homemade granola bar. Often you only need a few ingredients that you may already have in your pantry.
However, if you are not skilled in the kitchen, you can also find a healthy granola bar from the store. Try to stick to bars made of healthy whole grains and other healthy ingredients such as dried fruits, nuts, and seeds.
High-quality dark chocolate offers many antioxidants and health benefits
Like dark chocolate, it is high in calories and fat. Only 1 ounce of cheddar cheese (28 grams) contains 110 calories and 7 grams of protein. One ounce is smaller than you think. It’s about the size of a pair of dice.
Cheese is delicious and can be easily incorporated into most dishes to add hundreds of calories. Cheeses come in countless varieties, from creamy to soft to hard. Check out this list of healthy cheeses to see which one is best for your taste buds. Many kinds of cheese are rich in cholesterol and saturated fats. As with most high-calorie foods, all types of cheese are best consumed in moderation. One of the most popular cheese dishes is macaroni and cheese. It’s easy to fall off even if you don’t have an appetite. Try this macaroni and cheese recipe to create your favorite healthy version like never before.
Oh, and don’t forget to mention the grilled cheese sandwich. Who can sometimes resist whole wheat bread, English muffins, and our childhood favorites?
Eggs are one of the healthiest muscle-building foods on the planet. They offer a great combination of high-quality protein and healthy fats. Two ounces of heavy raw eggs and shells (50 grams) each weigh about 74 calories. Eating whole eggs is also very important. Almost all the beneficial nutrients found in eggs are found in egg yolk. There is no need to limit egg intake unless there is egg intolerance. If you want, you can easily eat 3 eggs a day. Many athletes and bodybuilders eat more than six times a day.
Eggs are extremely versatile and can be cooked in a variety of ways, including boiling, poaching, frying, baking, and stirring.
- Roasted egg muffin
- Bread substitute
Desserts such as custard and creme brulee (moderately of course)
Omelette is a popular meal at any time of the day. After adding meat, vegetables, and cheese, you can top it with sour cream and avocado for a high-calorie luxury. Try these recipes and enjoy a great breakfast with eggs (I don’t know if you’ll eat it for lunch or dinner).
Full Fat Yogurt
Greek Full Fat Yogurt is another healthy and convenient snack. It has a great nutritional profile that includes a balanced mixture of protein, carbohydrates, and fats. For every 6 ounces of whole milk, and yogurt served, you get 165 calories and 15 grams of protein. This is before adding all the delicious combinations and toppings.
There are many yogurt-based high-calorie snacks and healthy weight gain recipes. Here are some:
- Yogurt and Fruits: Combine 1-2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.
- Chocolate Peanut Butter Pudding: Mix 1-2 cups of yogurt with 100% cocoa powder, peanut or nut butter, and sweeteners such as stevia, honey, and sugar. You can also add a whey scoop for more protein.
- Yogurt Parfait: Combine 1-2 cups of yogurt with granola and mixed berries to create a delicious and balanced breakfast or healthy snack.
- Smoothies: Full Fat Greek Yogurt is great for fortifying protein and giving it a creamy, milkshake-like thickness, in addition to almost all smoothies.
Try whole milk Greek yogurt to increase calories, reduce sugar, and consume almost twice as much protein as regular yogurt (31). Greek yogurt is tense and has a thicker consistency. This is ideal as a topping or as a delicious snack on its own. Choosing the best yogurt from the many grocery choices can be difficult. Read the label and avoid anything that contains additives such as sugar, thickeners, preservatives, etc.
You can find buying tips here.
Healthy fats and oils
Healthy fats and oils are one of the highest calorie foods in the world (32). Sauce, just add 1 tablespoon (15 mL) of olive oil to your salad and you can quickly add 120 calories during cooking.
Healthy oils include:
Extra Virgin Olive Oil
- Avocado Oil
- Coconut Oil
A trendy way to get healthy fats is to use butter coffee for breakfast or as a high-calorie snack. Mix freshly brewed coffee with coconut oil and unsalted butter to make it look like a frothy latte.