If you’re trying to gain weight for an athletic event or simply want to become stronger, it is essential that you get all of the right nutrients.

Weight-gain diets should focus on calorie-dense foods that also provide healthy fats, protein and other essential nutrients. Steer clear of ultra-processed snacks, desserts and sugary drinks to optimize results.

Protein

A nutritious meal plan to gain weight should consist of nutrient-rich foods that provide enough calories for fat loss and muscle growth. These meals should include high-calorie vegetables and fruits, proteins, and fats. Furthermore, make sure there are ample amounts of carbohydrate-rich items like whole grains, legumes, and dairy in your meals.

Protein is an essential macronutrient, providing essential amino acids, vitamins, and minerals. It’s an integral component of any weight-loss or gain strategy as it can make you feel satiated more frequently, maintain muscle mass, and prevent excessive weight gain.

Eating protein at each meal can help you feel satisfied and reduce hunger throughout the day.

Protein can be obtained from a variety of foods, but it’s particularly important to choose those high in lean protein such as meat, fish and eggs. You may also get your daily serving of plant-based sources like nuts and seeds.

Some individuals require more protein than others, but it’s essential that you get adequate amounts of it through your daily food intake. According to the USDA’s Recommended Dietary Allowances, adults should aim for between 0.4 and 0.9 grams of protein per pound of body weight or 0.8 to 2.0 grams per kg of body mass.

Many of the best sources of protein come from animal-based sources, so be sure to incorporate chicken, turkey, fish, beef, pork and eggs into your meals for a balanced nutrition profile. These proteins offer plenty of benefits!

They’re also the most filling. This means you’ll feel fuller for longer and have more energy to workout.

Another advantage of protein is that it aids in weight loss by increasing metabolism and suppressing appetite. Research suggests this could result in faster weight loss with improved outcomes.

Drinking protein beverages after working out has been known to boost your immunity and maximize the effects of exercise. Not only that, but it can help you recover more quickly from your workout as well.

Protein is an excellent source of vitamins and minerals, as well as amino acids that aid in tissue repair. A high-protein diet may be particularly beneficial for older adults who experience weight loss due to reduced muscle mass or other health issues, according to a 2017 article in Nutrients magazine.

Carbohydrates

Carbohydrates are one of the three macronutrients – along with protein and fat – your body needs daily for proper functioning.

Your body converts carbohydrates to glucose, the primary source of energy in your cells. This glucose can either be utilized immediately or stored for later use.

Carbohydrates come in many forms, from starches and fibers to sugars. Each has unique nutrients that should be included when eating a balanced diet.

Most of your carbohydrate requirements can be satisfied through whole grains, fruits and vegetables. Furthermore, adding nuts and seeds to your diet is a wise idea as they contain polyunsaturated fats which provide beneficial calories.

A healthy meal plan to gain weight should include a combination of carbohydrates, proteins and fats that meets your requirements. The ideal ratio depends on factors like calorie goals, body weight, lipid profile, blood glucose control, activity level and personal preferences.

Most people can benefit from a meal plan that contains between 45%-60% carbs in total calories. This can be accomplished by selecting nutritious foods and pairing them with an effective combination of proteins and fats to slow the absorption of carbohydrates into your bloodstream.

You can count your carbohydrates using a food tracking app or by calculating how many grams of carbs you consume at each meal and snack. From there, you can estimate how many servings of each type you need to eat in order to reach your goal.

Your meal plan should also incorporate a wide variety of fruits and vegetables as they provide essential vitamins, minerals, fiber, and phytonutrients that promote good health. Fruits also contain antioxidants which may lower your risk for cancer, heart disease, and diabetes.

Your meal plan should also include low- or nonfat milk, yogurt and cheese as they provide an excellent source of calcium – essential for bone health.

Fats

Fats can be an excellent source of energy and help your body absorb essential vitamins. But be mindful about how much food and which fats you consume; some types are healthy while others may lead to heart disease, high blood pressure, or other serious health issues.

Two types of fats should be avoided: saturated and trans, both of which raise bad cholesterol levels in your blood. Swap saturated fats for unsaturated sources like oils from plants, nuts and seeds, as well as fish oils.

According to the U.S. National Library of Medicine (2020b), substituting polyunsaturated fats for saturated ones can lower bad cholesterol and decrease the risk of heart disease (U.S. National Library of Medicine 2020b).

Polyunsaturated fats can be found in oils from plants, like olive oil and canola oil, as well as certain types of fish like sardines, salmon, and tuna. They’re also present in some dairy products and nuts/seeds like peanuts, almonds, pistachios and walnuts.

Monounsaturated fat is another healthy type of fat, which has been known to lower bad cholesterol and help regulate your blood sugar level. Not only that, but it can improve heart function, reduce inflammation, and strengthen arteries as well.

If you’re trying to gain weight, make sure your meal plan contains a variety of fats. A combination of saturated and unsaturated fats will give your body all the essential nutrients it requires for growth.

One of the best ways to incorporate healthy fats into your diet is by eating whole, unprocessed foods. That means avoiding junk food and drinks that have been loaded with sugar, salt, and other unhealthy components.

Beyond just being high in calories, these foods can also lead to overeating later on. That is why it is essential to eat smaller meals frequently throughout the day.

Eating a balanced diet that provides plenty of protein, carbs and vegetables is key for building muscle mass and maintaining your ideal weight. A nutritious meal plan should also incorporate some healthy fats like avocado or olive oil to increase metabolism and help burn off extra calories.

Vegetables

One of the most essential components of a nutritious meal plan to lose weight is including vegetables. Vegetables provide essential vitamins and minerals that your body requires for proper functioning.

Fruits and vegetables not only offer nutritional value, but they are packed with phytochemicals that may protect the body against certain illnesses. Furthermore, they provide an abundant supply of antioxidants and fiber.

When planning meals, aim for at least three servings of fruits and vegetables per day.

If you are having difficulty getting your recommended serving of fruits and veggies, try eating them raw instead of cooked. Eating raw will give you more of the beneficial nutrients found in vegetables such as folic acid and potassium, which may reduce your risk for heart disease and diabetes.

One way to increase your vegetable intake is by purchasing them fresh or frozen and storing them in your freezer. When you’re ready to cook with them, simply add them into soups or stews for easy convenience.

This is an easy way to incorporate vegetables into your diet, even if you don’t particularly enjoy them. Just be sure to wash the carrots before eating them.

Vegetables are an easy way to add nutrition and variety to dishes, and come in a range of shapes and sizes. Spiralizers can be especially helpful for turning zucchini, carrots, spaghetti squash and other nutrient-rich veggies into noodles that can be combined with sauces or other foods for delicious results.

Vegetables are not only convenient and delicious, but they’re also extremely filling. Thanks to their high fiber and water content, vegetables will keep you feeling full for longer.

Starting the day off right by including vegetables in your first meal of the day, such as breakfast, can be a great way to boost the nutritional value of your food. It doesn’t have to be an entirely new concept – if you typically have two eggs and toast with butter for breakfast, why not try making an omelet with mushrooms, spinach or tomatoes instead?

Another creative way to incorporate vegetables in your diet is by using a food processor to puree some veggies and then add them as the basis for soup, stew or stir-fry. This is an inexpensive and simple way to increase your veggie intake; plus, you can freeze the extra veggies so they’re easy to incorporate into future meals.