Are you looking to fuel your body and achieve a healthy weight gain, but not sure where to start? How about with some tasty meal inspiration? Read on for delicious, nutritious meals that can help you get started on your weight-gaining journey 💪
Breakfast Ideas
- Gut-Brain Health Smoothie with added extras like avocado, nut butter or protein powder
- Full-fat A2 yogurt combined with banana, mixed berries, nuts, seeds and nut butter
- Healthy fry with turkey sausages, bacon medallions, scrambled eggs, mushrooms, tomatoes, and wholegrain toast
- Gut-healthy muesli with full-fat goat’s milk
- Probiotic yogurt and healthy homemade granola
- Veggie-packed omelette with wholegrain toast
- Porridge made with full-fat milk, topped with mixed nuts and seeds, add honey or nut butter
Lunch and Dinner Ideas
- Salmon served with sweet potatoes and vegetables
- Cheese, chicken and pesto sandwich
- Quinoa salad with vegetables, avocado and feta cheese
- Wholegrain wrap with turkey, hummus or avocado, cheese, and salad/vegetables
- Greek salad with grilled salmon
- Burrito bowl (include plenty of beans, avocado, cheese, whole grain rice, etc.)
- Meatballs served with wholewheat pasta, vegetables and a tomato sauce
- Veggie-packed omelette with avocado and wholegrain toast
- Cottage pie served with vegetables
- Mackerel Tacos
- Fish pie served with vegetables
- Homemade lasagna served with a baked potato and salad
- Wholegrain toast with avocado, eggs and tomatoes
- Loaded baked sweet potato (topped with black beans, avocado, Greek yogurt, tomatoes and cheese)
Snack Ideas
- Peanut butter on wholegrain toast
- Unsalted nuts
- Smoothies
- Full-fat yogurt with nuts, seeds, granola, fruit or nut butter
- Hummus and wholegrain crackers or raw, cut veggies
- Raspberry & Coconut Prebiotic Energy Balls
- Chocolate + Orange Prebiotic Energy Balls
- Apple or banana served with almond butter
- Trail mix: combine nuts, dried fruits, seeds, and a sprinkle of dark chocolate chips
- Protein bars
- Wholegrain crackers and boiled eggs topped with paprika
Remember, healthy weight gain takes time, so be patient with the process. We recommend increasing your weight slowly and with a healthy diet. Aim for plenty of plant diversity, embrace the carbs and don’t fear the fats! It’s always a good idea to consult with your Healthcare Provider or a Nutritionist/Dietitian who can provide personalised guidance based on your specific needs and goals.
For more useful tips on healthy weight gain, check out our article ‘Fuel up and flourish: 7 tips for healthy weight gain and Unleash your inner strength: 8 reasons you should be strength training.
Questions? Contact one of our Nutritional Therapists via live chat from 8 am to 8 pm on weekdays for bespoke advice on gut wellness.
