Most people consume 2000 calories a day. This can be good for some people as their activity levels, age, height and weight require at least 2000 calories a day.
This is good if you want to maintain your weight. However, if you consider yourself skinny, or have checked your BMI and feel the urge to put on some weight, adding more calories can be the best option.
Experts say that adding about 800-1000 calories can steadily increase your weight and help you keep it. The calories should not come from fats only, they can be from much more nutritious sources such as protein, vitamins, calcium, sodium, fibres and other nutrients.
Hence, we’ve come up with a 3000-calorie diet that helps anyone put extra weight. A perfect shape can be achieved along with putting on weight if you combine this diet with a basic workout.
This can boost your metabolism and prevent you from developing indigestion, obesity and cholesterol. Here’s what you should eat to put on extra weight during the 3000-calorie diet.
1. Strawberry Oat Smoothie
Smoothies are usually loaded with vitamins and minerals. Strawberries consist of Vitamin C, calcium, magnesium, folate and Vitamin A.
You may add some rolled oats, banana for flavour, vanilla essence, nonfat milk and lots of strawberries. Refrigerate the smoothie before you drink in the morning. This can refresh your digestion and make you energetic.
This smoothie serves 300 calories in all. A good start to your morning results in increased appetite and energy levels.
If you don’t like strawberries, you can also opt for Blueberry Beet Smoothie, Honeydew Melon and Kiwi Smoothie, or Raspberry Peanut Butter Smoothie.
2. Scrambled Eggs with Whole Wheat Toast
A protein and fibre-filled breakfast help your body retain energy and a bit of healthy fat.
Eggs and toast give you about 300 calories. If you don’t like your eggs scrambled, you may make an omelette as well. Many people prefer adding some spinach leaves between the eggs and toast for the iron content.
Don’t add processed butter or cheese as these may have some unhealthy fats that lead to obesity. Try gaining weight with the healthiest nutrients.
3. Dry Fruits
Dry fruits boost hormone production and balance the hormonal functioning too. If your body’s hormonal imbalance is the reason you haven’t gained weight, eating dry fruits in the morning can be very helpful.
About 14 medium-sized almonds should give you 100 calories a day. You may reduce the number of almonds and add raisins, cashews or pistachios. Keeping the number of dry fruits from 10 to 14 only.
If you don’t like eating raw dry fruits, try roasting them, crush them and add their powder to your morning smoothies.
4. Corn Tuna Salad and Rice Cake with Cheese Snack
Tuna is considered to be extremely healthy when you plan to put on extra weight. Corn has too much nutritional value for your lunch! Hence, this salad is the best for your lunchtime. When you pair it up with Rice cake, you get a good amount of dietary fibre for digestion and some carbs for energy.
The lunch provides you with 700-800 calories, depending on the serving size.
To prepare the salad, you need tuna in olive oil, corn kernels, green onions, black olives, lemon juice and ground pepper. This itself is around 500 calories.
To prepare rice cakes, you only need rice flour. Serve it with a cheese snack or veggies of your choice. This lunch recipe is the healthiest.
5. Dark Chocolate Nut Clusters
Dark chocolate has multiple health benefits. It works exceptionally well for your metabolism and promotes leaner muscles.
These provide you with 300 calories! You can have this snack after your lunch, in the afternoon. You need a bar of dark chocolate, raw almonds and cashews, chopped, and large flake sea salt. You can heat the chocolate and mix all of it. Let it cool down and enjoy the chocolaty-nutty clusters.
Kids love this recipe too!
6. Granola Bars
Having 2-3 granola bars a day is very nutritious. It is a mixture of spices, oats and lots of healthy protein to keep you going.
You need rolled oats, vanilla protein powder, flax meal, cinnamon, sea salt, peanut butter/other butter, coconut sugar, coconut oil, vanilla extract, maple syrup, and chocolate chips (preferably dairy-free). I really love the recipe from here- (SkinnyFitalicious)
Consuming 3 granola bars should give you about 300 calories in all.
7. Bacon & Tomato Spaghetti
Tomatoes and paprika pair really well. Imagining the spaghetti recipe may itself be very mouth-watering.
To prepare this dinner, you need olive oil, streaky smoked bacon, onion, finely chopped onions, garlic cloves, smoked paprika, chopped tomatoes, and grated parmesan.
This can be cooked in 25 minutes and serves 500 calories in all. Because you get to serve this dish with lots of parmesan, healthy cheese, you will just love it. You can swirl about 400 grams of spaghetti in this dinner dish.
It gives you protein, vitamins, calcium, sodium, potassium, and dietary fibres.
8. Banana Berry Ice Cream
Use some fresh bananas, frozen berries and fruits (raspberries, blackberries, blueberries, strawberries, and cherries) and almond or chocolate milk.
Blend all of it in a food processor to make it smooth and fluffy. Freeze the mixture in a container and consume two scoops of this wonderful ice cream after dinner.
It won’t give you more than 200 calories. You can also top it with your favourite syrup or honey for an added flavour. Most people love having a scoop or two of ice cream at night; hence, this ice cream is suggested to fulfil your cravings and helps you sustain calories for your weight-gain mission.
The 3000-calorie diet is followed by the people who want to gain some weight quickly. This diet guarantees that you shall gain a pound or three within a week.
However, the results will show only when you eat in a proper proportion.
If you have a metabolic disorder, hormonal problems such as hypo or hyperthyroidism, or a chronic illness, it is best you consult a doctor before you begin with this diet.
We hope you enjoy this diet and see a transformation soon!
https://betterme.world/articles/3000-calories-a-day/ https://www.bbcgoodfood.com/recipes/super-smoky-bacon-tomato-spaghetti https://www.everydayhealth.com/diet-and-nutrition-pictures/snacks-under-200-calories.aspx https://blog.cheapism.com/meals-under-100-calories-15908/ https://www.self.com/gallery/high-protein-breakfasts-under-300-calories https://www.healthline.com/nutrition/3000-calorie-meal-plan