In addition to eating a balanced diet, it is also important to exercise regularly to support healthy weight gain. Exercise helps build muscle mass and increase your metabolism, which can help you gain weight in a healthy way. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
It is also important to listen to your body and eat when you are hungry. Avoid skipping meals or eating too little, as this can make it difficult to gain weight. If you are struggling to gain weight, it may be helpful to talk to a registered dietitian or healthcare provider.
Breakfast: Oatmeal with berries and nuts, Greek yogurt with granola and honey, or a protein smoothie. Lunch: Fish with brown rice and vegetables, a whole-grain sandwich with lean protein and avocado, or a lentil soup with whole-grain bread. Dinner: Steak or salmon with roasted vegetables, a pasta dish with lean protein and tomato sauce, or a stir-fry with tofu and brown rice. Snacks: Trail mix, fruit with nut butter, cottage cheese with fruit, or a protein shake.