If you want to put on weight in a healthy way, eating the right foods is very important. Here are some foods full of nutrients that can help men reach their weight gain targets:
- DIY Protein Shakes:
- Reason: These shakes can be made to your liking, are full of nutrients, and have a lot of calories.
- Method: Mix things like banana, chocolate protein powder, peanut butter, and milk to make a delicious shake.
- Calories: Each serving has about 400–600 calories¹.
- Milk:
- Reason: Whole milk gives you a mix of proteins, carbs, fats, and important nutrients.
- Protein Source: It has both casein and whey proteins, which help muscles grow.
- Calories: One cup of whole milk has 149 calories and 8 grams of protein¹.
- Rice:
- Nuts:
- Reason: Nuts have a lot of calories and are full of healthy fats.
- Snack Option: Eat a handful of mixed nuts (like almonds, walnuts, etc.) for extra calories.
- Nutrients: They also have vitamins, minerals, and antioxidants⁵.
- Red Meat:
- Reason: Red meat is a great source of protein and iron.
- Lean Choices: Choose lean cuts like sirloin or tenderloin.
- Cooking Methods: You can grill, roast, or stir-fry it to make it tasty and tender³.
- Avocado:
- Reason: Avocado has a lot of healthy fats and calories.
- Versatility: Add slices to sandwiches, salads, or shakes.
- Nutrients: It also has vitamins, potassium, and fiber².
- Eggs:
- Reason: Eggs have protein, healthy fats, and important nutrients.
- Versatile: You can scramble them, poach them, or make an omelet.
- Calories: Each egg has about 70 calories and 6 grams of protein³.
Don’t forget, to gain weight you need to keep at it. Eat these foods and do strength training regularly to build muscle effectively. Talk to a dietitian or healthcare professional for advice that fits you.
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