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The 3000 calorie system “weight gain diet”
This weight gain diet system relies on eating three main meals and three snacks throughout the day, so that one of the main meals contains 750 calories, while each snack meal contains 250 calories, to gain 3000 calories Daily, and this diet can be applied by following the following:
Read more: What to Eat After a Workout
Weight gain diet: A high-calorie breakfast can be obtained by consuming a cup of oats added to a full-fat milk cup, decorated with 12 tablets of almonds and a quarter cup of raisins. A cup of orange juice can also be consumed with this meal. This meal can be replaced with component omelet Of 3 eggs with vegetables, half a cup of mushrooms, and 28 grams of Swiss cheese so that the ingredients are fried with a teaspoon of vegetable oil, and this meal is eaten with two pieces of whole-wheat toast bread, greased with a teaspoon of butter, and a cup of Whole milk.
Weight gain diet: This meal contains two pieces of cheese pizza, and two cups of vegetable salad, and can be replaced with another meal such as eating a large banana, a bowl of low-fat milk, half a cup of chickpeas, and 42.5 grams of feta cheese, and alfalfa sprouts and grated carrots can also be added To this meal, which provides the body with 740 calories.
Weight gain diet: This meal contains 113.4 grams of grilled salmon with a teaspoon of olive oil, a cup of brown rice, a cup of peas, and a cup and a half of fresh pineapple, and another meal consisting of 85 grams of burgers can be adopted stuffed with a piece of whole wheat bread, And half a cup of roasted red potatoes, prepared with two tablespoons of olive oil, and you can add a cup of roasted cauliflower and provide with a teaspoon of olive oil.
Weight gain diet: Many healthy and light foods can be eaten between the three main meals. A large apple can be eaten with two tablespoons of peanut butter, and 3 pieces of whole wheat biscuits can be eaten with 28.3 grams of cheese. Also, 8 pieces can be placed Of avocado on a piece of whole wheat bread and eat it, as these meals provide the body with an equivalent of 250 calories.
Healthy ways to gain weight fast
There are many healthy ways to follow when wanting to gain weight, including the following: eating dried and fresh fruits, such as manga, which gives the average seed, including the body 130 calories. Eat nuts like sunflower seeds and pumpkin seeds, which contain abundant amounts of protein and fiber, so that every 28.3 grams of it contains 150-200 calories. Drink high-calorie household juices made from protein powder, milk, milk, and bananas, as well as nutritional supplements. Focus on eating solid and dense foods before eating soups during meals.
Other foods to gain weight fast
More foods accelerate weight gain, including the following: black chocolate, where every 100 grams contains 600 calories. Cheese is rich in protein and healthy fats. Healthy grains are rich in nutrients, carbohydrates, and calories as well. Starchy foods that add abundant calories to the body, for example, corn, pumpkin, and quinoa
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