2000-2500 calories is an average calorie diet. However, some people require more fats, carbs, proteins, nutrients and vitamins to gain weight or sustain energy.
Many athletes require about 8000 calories a day because they burn calories easily. Or, many underweight people can consume this much if they want to weigh more.
If you’re wondering how you can gain weight in the fastest way possible, there’s just one way: adding more calories.
Well, it is certainly not possible for a person to increase the quantity of food to almost four times more than what they eat, they can surely add more calories in the same amount of food.
The idea is to avoid junk food and focus on the healthiest foods available. Rather than eating junk food, the diet should include a lot of proteins, carbohydrates and healthy fats.
Your breakfast, mid meals, snacks and lunch should be heavier than your evening snacks and dinner. This allows your body to absorb more nutrients during the daylight and conserve energy for the whole day. So here’s an 8000-calorie diet plan for you.
1. 1400 calorie breakfast
Start your day with some amazing breakfast that serves you with all the nutrients you need for the morning workout.
Your breakfast should include granola with a ¾th cup of full-fat milk or almond milk. This will serve you with about 700 calories in all.
Since granola is full of antioxidants, it keeps you young and healthy. It also lowers high blood pressure, cholesterol and improves gut health.
Next on the list is a strawberry-banana smoothie. You may add about 2 cups of fresh strawberries, 1 big banana, 1 cup whole milk, greek yogurt, almonds and honey. Blend all the ingredients until you obtain a smooth texture. The smoothie gives you about 700 calories.
You must consume this breakfast as early as possible. This allows your system to digest it well. It serves about 1400 calories in all.
2. 600 calorie morning snack
Your body needs constant munching to reach the goal of 8000 calories a day. But we must ensure that you eat all the meals easily and don’t get indigestion. Hence the size of the meals is reduced but the calorie count is increased.
You may consume one large blueberry/strawberry/raspberry muffin with a cup of vanilla latte. This would provide you with a total of 600 calories.
Since the berries have a lot of minerals and antioxidants, they help speed up your metabolism so you remain energetic throughout the day.
3. 1000 calorie midday snack
After your workout, your body demands some sugar in the form of healthy carbs. You may eat some bananas or bread.
Your midday snack should not include fried or greasy foods. Although increasing your calorie intake is important, we must eat healthy foods only.
Rather than eating solid foods, consuming liquid shakes or juices can be easy.
For your midday snack, you must have a full glass of Vegan Protein Shake. You can add about 2-3 scoops of your favourite protein powder, 2-3 big spoons of almond powder, 1 big spoon of dry fruit powder and 2 cups of full-fat milk/cream or soy milk. Along with the shake, have a handful of dry fruits including some almonds, raisins, cashew nuts and apricots. The whole midday snack will provide you with 1000 calories in all.
4. 1500 calorie lunch
A creamy bowl of salmon pasta with peanut butter french toasts!
Sounds like a wonderful huge meal?
The pasta provides about 800 calories and two peanut butter french toasts provide you with another 700 calories. The best part about peanut butter is it can be added anywhere. Each spoon of peanut butter has 100 calories. The french toasts can be made quickly too.
To prepare the pasta you need 2 fillets of salmon, rigatoni, parmesan, full-fat cream, lemon, black pepper and parsley. Season your salmon and let it cook for 12-15 minutes. Then cook the mixture of parmesan, cream, vegetables and parsley. Toss everything together in a pan and top it with some cheese.
The entire meal is full of proteins and carbs. It is also loaded with zinc, manganese and dietary fibres.
5. 1000 calorie afternoon snack
You must consume some yogurt in the form of a smoothie after your lunch. Yogurt consists of prebiotics that helps you digest food faster and better. Add 2 avocados or 2 cups full of grapes in the yogurt and blend it. Garnish the smoothie with some flax, pumpkin, chia, hemp, and sesame seeds.
The seeds will itself consist of about 300-400 calories. Avocados are rich in calories too. You may top up your smoothie with some fresh cream.
The entire snack consists of about 1000 calories in all. It is very energy-giving.
6. 1000 calorie of evening munching
Drinking too much water in the afternoon is a given since you must be hydrated. But this can make you feel full.
So we suggest you replace about 3 glasses of water every day in the morning or afternoon with fresh fruit juice.
You can have one glass of apple juice, one glass of orange juice and one glass of mango juice. Together, they serve about 400 calories.
You may have about 2 protein bars in the evening too. Each protein bar will give your body enough protein to workout. These can help you build leaner muscles and protect your heart and brain health as well. Two protein bars will serve you about 600 calories in all.
7. 1200 calorie dinner
You may have some healthy burger for dinner. Fill your burger with a lot of vegetables, sauces and healthy cheddar cheese.
Put all of it in a multigrain roll, you may also add chicken or meat in it. A burger like this will serve about 600 calories.
Also, serve yourself some potato and vegetable fries with nice peanut butter or ketchup. This should give you another 600 calories.
8. 300 calorie desert
Satisfy your sweet tooth right before you go to bed so you can wake up energized. Have about a half a bar of dark chocolate with or without fruits.
Dark chocolate promotes deep sleep and metabolism. It serves you about 300 calories.
The 8000-calorie diet works fine only for the people who are advised to change their meal plans. It is however difficult to digest a larger meal all of a sudden.
So ensure you have an appetite and don’t have a sluggish metabolism. Athletes should eat 6000-10000 calories a day as they are capable of burning these calories too.
If you want to simply gain weight, you may focus more on replacing your normal water intake with fruit juices and smoothies.
You can skip a meal and replace it with a smoothie if you’re full. We hope you like the meals! Happy calorie-counting!
https://www.cheatsheet.com/life/7-delightful-desserts-under-300-calories.html/ https://www.elle.com/beauty/health-fitness/advice/a26111/bradley-cooper-8000-calories/ https://www.active.com/cycling/articles/what-does-8-000-calories-look-like https://www.healthline.com/nutrition/18-foods-to-gain-weight https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain https://www.myfooddata.com/articles/highest-calorie-foods.php