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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Sample Menu for Healthy Weight Gain

Hint, it's less than you think! Whether you're trying to lose weight and curious about how much you can eat before gaining, or trying to put on additional weight, this sample plan shows how small changes to a normal diet can lead to weight gain.

Sample Menu for Healthy Weight Gain

The term "dieting" has become synonymous with weight loss, however a well-planned diet can also encourage gaining weight in individuals who are either concerned that they are losing too much weight too quickly or have been told by their physician that they are underweight or malnourished. When you're underweight, don't fall for the myth that you can eat whatever you want, in whatever quantity you want. Learn how to gain weight the healthy way through nutrient-dense, high-calorie foods consumed in large portions. Use the following sample menu for gaining weight through a daily diet of 2,500 calories.


When planning a breakfast menu for gaining weight, boost your intake of healthy carbohydrates with a dynamic duo of whole grains and fibrous fruit. Start with one of cup steel-cut oatmeal prepared with half a cup of reduced-fat milk. Top your oatmeal with half a cup of mixed berries for a hint of sweetness without the empty calories of sugar. Wash it all down with one cup of orange juice to guarantee a heart-healthy, heart-warming meal for gaining weight.

Morning Snack

When the mid-morning blues hit, cure them with one banana and 1/4 cup of mixed nuts to send your energy soaring. Gulp a glass of water for smooth sailing of these fiber- and protein-rich companions.


Lunch is often treated as the forgotten middle child in a menu for gaining weight, but to learn how to gain weight, you must consume at least three meals a day, including this key midday meal. Chew on a guilt-free sandwich with two slices of whole grain bread, four slices of lean turkey, lettuce, and mustard. Follow up with a 10-oz glass of reduced-fat milk and a baked sweet potato with a pat of butter before giving yourself a pat on the back for a nutritious meal.

Afternoon Snack

Eating frequently with the help of healthy snacks is vital in a menu for gaining weight. Scarf down a protein bar and a glass of water after lunch to make the extra calories count.


You may be tempted to choose processed junk foods to relieve your stress at the end of a long day, but refraining from this inclination is the only way to learn how to gain weight. Munch on a garden salad with three tablespoons of all-natural salad dressing before digging into a six-ounce salmon filet, one cup of cooked asparagus, and a half cup of mashed potatoes with butter. Treat yourself to one dinner roll and a glass of red wine, beer to feast your senses, or 100% fruit juice if you don't drink alcohol.

Nighttime Snack

When those late-night munchies arrive, send them to bed with 6 oz. of plain Greek yogurt garnished with half a cup of vitamin- and mineral-rich sliced strawberries and a glass of water.

If you need food for thought on how to gain weight, bistroMD can help with regular deliveries of chef-prepared, physician-certified meals that are nutritionally balanced to help you achieve your optimal weight the healthy way.

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on October 26, 2015. Updated on September 10, 2020.


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