Gaining weight as opposed to losing it is easy, just as long as you put your mind to achieving your goal. To be sure that you will be successful, make sure that you pay attention to the details and the timing of putting into action your game plan of gaining weight safely and effectively. Take a look at the sample healthy diet to gain weight that I have outlined below.

Breakfast Meal

4 Whole grain frozen waffles
2 TBS pure maple syrup
one cup of cottage cheese, low fat
1 cup fresh strawberries
625 calories, 40 g protein, 90 g carbs, 6 g fat

The idea in gaining weight is for you to eat as often as you can, at least every 2.5 to 3 hours. You cannot expect to put on your ideal body mass just by eating three meals a day, no matter how much food you pile on your plate. Keep in mind that the body is only capable of absorbing a certain amount of calories in a single time, after the threshold everything you put into your mouth will just distend your stomach and accumulate fat that you certainly will not want.

Midmorning Snack:

Banana & Honey peanut butter sandwich
2 pieces whole grain bread
2 TBS banana
one pc. Banana fruit
2 TBS honey
2 cups non-fat milk
600 calories, 25 g protein, 85 g carbs, 18 g fat


Vegetable Pasta Recipe
1 cup non-fat milk
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

Make sure that the meals that you prepare for yourself contain a variety of food stuff, those kinds that you will enjoy eating and also from where your body can get the nutrients it requires to help you gain weight. 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.


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

Snack after dinner

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

Looking at the sample healthy diet to gain weight I have given you above, you will see that vegetables and fruits are so much in the picture. This is vital in achieving your goal of a more compact but still healthy body. Focus at least 3 months of your time into this meal plan and quicker than you expect you will get the desired results that you have always dreamed of.

Author's Bio: 

Upping your intake of food to gain weight entails raising fat intake. Read lose body fat and gain muscle to learn how to put on pounds with the right body fat percentage. Eating habits is just a part of the process. Have a look at exercises to gain weight for a list of the best seven weight gain exercises.