Trying to gain weight. Is this a healthy food plan for today?!
Question: Trying to gain weight. Is this a healthy food plan for today?
i weigh 118lbs so i'm underweight.
So far today i've eaten.
Breakfast - Bowl of porridge with skimmed milk (250 calories)
Lunch - Pitta bread with hummus ( 500 calories)
and then for dinner my mum is going to to cook Lasagna i'm not a big fan of it and will have a small portion. Probally like 500 calories.
Only 1250 calories all together. What can i eat more? i'm finding it really hard to eat so much.
It looks alright, but definitely not enough to gain weight. 1250 calories isn't really enough to even maintain your weight, let alone gain some. I'm glad you are trying to gain a bit of weight, as you are very underweight for your height. A good weight for you would be about 145lbs, so you should aim to gain at least 15-20lbs.
I notice that you eat 3 larger meals a day. You should really try to eat 5-6 smaller meals, every 2-3 hours. I know it will seem like you are always eating, but trust me, this is the easiest way to fit in more calories without feeling overly stuffed. It will also keep your energy levels up.
Try adding more healthy, but calorie dense foods to your diet. Here's a list of some things you can add:
-natural nut butters
-2% or whole milk/yogurt/cottage cheese
-more whole grain carbs (whole wheat breads/pastas/cereals, brown rice, potatos/sweet potatos)
-more protein (chicken breast, ground beef/turkey, fish, salmon, etc)
-protein/nutrition bars (Power bars, Clif bars, Larabars, etc)
-Ensure or Boost Plus drinks ( sold at most drugstores/grocery stores)
Here's an example of a meal plan that is healthy, and could help you gain some weight. Remember, this is just a suggestion, and you would have to gradually work your way up to eating this:
-bowl of porridge made with 2% milk, topped with sliced banana, raisins, and small handful of walnuts
Snack (if more than 2-3hrs between breakfast and lunch)
-piece of fruit (apple, orange, banana, etc)
-string cheese OR 2T natural peanut butter OR handful of nuts
-Pita bread spread thick with hummus, slice of cheese, 1/8 medium avocado, handful of baby carrots, glass of 100% fruit juice
-1c plain lowfat yogurt, sweetened with honey and 1/2c granola
-portion of lasagna, side salad (lettuce/spinach, sprinkled with some shredded cheese and olive oil/vinegar for dressing), glass of lowfat milk
-a few graham crackers spread with 2T peanut butter, glass of lowfat milk
Now I know that probably looks like a lot, but trust me, it's really not that much. Just gradually start upping your intake every day. I promise you that you'll look and feel so much better once you gain a little weight. Good luck!
People on strict diets are on meal plans of 1500 calories and you are still eating under what a dieter consumes.
If you have an eating disorder and are trying to recover, most are on meal plans between 3000-4000 calories to regain their health. Since you are so dangerously underweight you are going to need closer to 4000 calories and once you regain your health you will need around 2500 calories to maintain your health.
Start combining foods to increase the caloric intake. Add nuts or granola to your porridge, drink milk at lunch and dinner, add turkey or chicken to your pita, and consume 3 snacks between your meals. Try yogurt, dried fruit, nuts, yogurt covered raisins or pretzels, an apple with peanut butter on it, and drink ensure, ect....
eat things with higher amounts of calories if you cant eat loads. that way you will have a decent calorie intake without having to eat so much you feel like your going to burst.
also it may just be that you have a really fast motabolism like myself. i find it hard to put on weight and my bmi is only 15.6 when it should be over 18.5. however that doesnt mean i undereat.. it just means i have a quick motabolism.
Eat more throughout the day or your metabolism will slow down. Eat a peanutbutter and jelly sandwich or a bowl of pasta or something calorie dense for lunch and snacks
well try to use WHOLE milk for breakfast, either that or tomorrow try a cup or rolled oats with 1 cup milk (total: 300+160=460)
also for lunch, try to add some meat to it. steak has 175 calories per 100G
if you really cant eat more, you have to try finding a dessert you like-- maybe creme brulee? its baisically cream, sugar and egg yolks. i knw its not a healthy way to gain weight, but if your only getting 1200 calories youll continue to lose weight.
but i like healthier foods. dark chocolate is very tasty and its good for you-- so thats a safe way. do you like salad? i dont see many veggies in your diet- try to have a salad with a really fattening dressing. blue cheese- olive oil and vinegar?
your really going to have to stuff yourself. the only way for you to feel more hungry is to EXPAND your appetite. like eat a LOT more than your used to. eat until your completly stuffed-- that way your stomach will expand, making it easier to eat more the next time.
im really sorry honey, i really hope it gets easier!!