If you’re on a journey to gain weight, you would agree it’s not as easy as it sounds! Gaining weight healthily and sustainably requires a balanced approach to nutrition and exercise.
Healthy weight gain can be difficult, especially when it comes to staying on track and eating the right things daily to hit your weight gain goals!
Introducing Eden’s Ultimate Weight Gain Meal Guide!
This guide is specially designed with relatable Nigerian meals that are practical and easy to include in your diet. Discover a carefully crafted sample weekly meal plan, with precise serving and portion size guides, and essential tips for weight gain!
Say goodbye to unhealthy or “out of reach” diets – our guide provides practical tips and strategies to help you successfully achieve your weight gain goals while enjoying delicious Nigerian dishes. Get ready to embark on a flavourful journey towards your desired weight with Eden’s Ultimate Weight Gain Meal Guide!
How do I gain weight?
Similar to the process of losing weight, gaining weight also revolves around your energy balance. If you desire to put on some weight, you need to maintain a positive energy balance by consuming more calories than you burn on a daily basis.
To begin, calculate the number of calories you typically burn each day. You can do this by using a calculator or a fitness tracker. The number of calories your body needs depends on various factors such as your age, gender, weight, and activity level, among others.
To gain weight, you need to consume more calories than your body burns. Aim for a calorie surplus of around 250-1,000 calories per day to gain weight at a steady pace. It is better to start off by adding 250-500 extra calories per day, monitor to see how well you do for 1 week or 2, and then increase as you go.
It might be difficult to know the number of calories each meal contains, so just aim to gradually increase the portion of meals you normally eat. If you used to eat 2 serving spoons of jollof rice with a piece of beef, you can increase to 3 serving spoons of rice with 2 pieces of beef for a start.
Is the content of my diet important as long as I consume sufficient calories?
Absolutely! The quality of your food plays a crucial role if you aim to gain healthy and high-quality body weight. While indulging in sugary pastries and fatty junk food may provide you with additional calories, you’ll likely miss out on essential nutrients.
There’s also a risk of accumulating belly fat instead of building muscle mass and maintaining a healthy level of naturally occurring body fat (subcutaneous fat). A holistic approach to gaining weight involves both quantity and quality when it comes to your dietary choices.
Weekly Meal Plan for Weight Gain
Here’s Eden’s recommended meal plan to get you started. This meal plan contains Nigerian meals that are rich in nutrients, with sufficient calorie intake to support weight gain.
All meals featured on this weekly plan (and more!), can be found on Eden’s monthly menus, exclusive to Eden Subscribers! As an Eden subscriber, you can easily access high-calorie, protein-rich meals under the “Weight gain” category on the menu.
Download your 7-Day Healthy Weight Gain Meal Plan
Remember, you can adjust portion sizes, meal items, and eating times according to your schedule, dietary preferences, and calorie requirements.
Snacking & fruit options can also be adjusted based on preference and fruits in season!
To customize your own meal plan, and adjust portions and serving sizes, we’ve outlined simple tips you can follow to help you explore more meals you love for a healthy weight gain journey! Keep reading!
Serving and Portion Sizes
To ensure sufficient calorie intake and proper macronutrient balance, it’s important to pay attention to serving and portion sizes. Here are some general guidelines:
Protein
Aim for 0.8-1 gram of protein per kg of body weight. To put it into perspective, imagine you weigh 50 kilograms. If you aim for 0.8-1 gram of protein per kilogram of body weight, you must consume between 40 and 50 grams of protein per day. Each meal should include a protein source (e.g., chicken, beef, fish, egg).
Portion size:
Approximately 20-30 grams of protein per meal. For context, 2 medium-sized boiled eggs contains 13g of protein.
Carbohydrates
Include complex carbohydrates in each meal, such as whole grains (rice, pasta), legumes (beans), and starchy vegetables (sweet potato).
Portion size: When it comes to cooked grains like rice, aim for 2 regular-sized serving spoons. If you’re having yam or sweet potato, go for one that’s roughly the size of your fist or about the length of your palm.
Healthy Fats: Incorporate sources of healthy fats like nuts (groundnuts, cashew nuts), peanut butter, avocado, olive oil, and fatty fish (mackerel, sardines) into your diet.
Fruits and Vegetables
Include a variety of colourful fruits and vegetables to ensure an adequate intake of vitamins, minerals, and fibre.
Add fruits to your breakfast or have them as snacks.
Include a serving of vegetables in your lunch and dinner.
Portion size: Aim for 1-2 servings of fruits and 1-2 servings of vegetables per meal. One serving is typically equivalent to one medium-sized fruit or one cup of raw vegetables.
Snacks
Choose protein-rich snacks like grilled beef skewers, grilled/smoked fish, greek yoghurt, nuts, boiled eggs, protein shakes and bars.
Portion size: Adjust your snack portions based on your overall calorie goals, but aim for a balanced mix of protein, carbohydrates, and fats.
Check out our guide to eating healthy for more information!
Tips for Weight Gain
To maximise your weight gain efforts, consider the following tips:
Spread your calories: Increase the frequency of your meals and snacks to meet your calorie goals. Instead of three large meals, consider having five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full.
Snack between meals: Opt for calorie-dense snacks like protein bars, Greek yoghurt with nut toppings, or homemade smoothies.
Nutrient Density: Focus on consuming nutrient-dense foods to ensure you’re getting a wide range of vitamins, minerals, and essential nutrients. Include whole grains, lean proteins, fruits, vegetables, and healthy fats in your meals to support overall health and weight gain.
Protein Intake: Adequate protein intake is crucial for muscle growth and repair. Include a source of protein in each meal and snack. Good options include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.
Healthy Fats: Incorporate healthy fats into your diet as they are calorie-dense and can help increase your overall calorie intake. Add sources like avocados, nuts, seeds, olive oil, and nut butter to your meals and snacks.
Hydration: Stay hydrated throughout the day by drinking plenty of water. Avoid excessive consumption of sugary beverages as they can fill you up without providing nutrients.
Exercise and Strength Training: Excessive cardio exercise can pose challenges for weight gain as it may lead to the burning of the calories you have consumed. This can make it more difficult to achieve your desired weight gain goals. If you’re looking to gain muscle mass, strength training is great for you! It helps to convert the consumed calories and protein into lean mass, instead of fat.
Alongside your nutrition plan, engage in regular resistance training exercises 2-3 times per week. This will stimulate muscle growth and help you gain weight in the form of lean muscle mass.
Full-body workouts: Focus on compound exercises that target multiple muscle groups simultaneously.
Progressive overload: Gradually increase the intensity, weight, or repetitions to challenge your muscles and promote growth.
Consult with a fitness professional to create a tailored workout program for you.
Rest and Recovery: Allow your body adequate rest and recovery time between workouts. Sleep is also essential for muscle growth and overall health. Aim for 7-9 hours of quality sleep each night.
Consistency and Patience: Remember that weight gain is a gradual process. Stay consistent with your meal plan and exercise routine, and be patient with your progress. It may take time to see significant changes, so stay focused and committed.
Consult a Nutrition Professional: If you have specific dietary requirements or health concerns, consider consulting a registered dietitian or nutritionist who can provide personalised guidance and support.
Remember, everyone’s body is unique, so it’s essential to listen to your body and make adjustments to your weight gain plan based on your individual needs and preferences.
To find more helpful tips & resources regarding healthy eating, keep an eye out for our Nutrition Digest Posts on Instagram!
If you have any questions or need support, reach out to us and a Nutrition Professional will schedule time with you.