Realistically we can’t get all our nutrition and calories from just our main meals so here are 10 easy healthy weight gain snacks you need.
I know you’re busy, I got you. Because the key word here is easy and really what we’re looking for is something that can be put together in 5 minutes or less.
These foods are nutrient and calorie rich. Importantly like most things, too much of anything is not good for you.
Of course while these will help with your weight gain goals, don’t forget that you still need to exercise. Yes, exercise helps with healthy weight gain.
Believe me, you don’t want to put on kilos of just fat. That happened to me at one stage in my weight gain journey.
Naturally I was so thrilled I was putting on weight that I wasn’t really paying attention that it was mostly fat.
There was a lot going on for me with that- cellulite, fat pockets, saddle bags etc.
And that is just on the outside. It’s also just not good for you from a health point of view. So please learn from my experience.
Finally, it took quite a lot of working out to get to a more toned body. So do yourselves a favour and make sure you’re getting some cardio, but also doing resistant exercises to build muscle.
Muscle is great for you for a whole range of reasons.
Ok, let’s get back to our healthy weight gain snacks.
1. The reliable sandwich.
Firstly, please use good quality whole grain bread for your sandwich.
Here we have a few different bread toppings for some variety and also for those who are vegetarian/vegan/nut-free/dairy free etc.
Just keep in mind that 2 thick slices of bread or toast have about 200 calories.
So with 2 slices of bread/toast:
- + 1 tablespoon of peanut butter and a sliced small banana on it = 383 calories
- + 1 small can of tuna in olive oil (approx. 95 gms) =350 calories
- + 1 tablespoon of ricotta cheese and a small banana = 316 calories.
- +1 tablespoon of tahini = 289 calories.
- + quarter of an avocado =272 calories
If you feel 2 slices of bread is too much, try starting with one and the topping, then work your way up to two slices.
**One slice of bread and topping works out to about 100 calories less than the above options.
2. Yogurt parfait
As an example, 6 tablespoons of Greek yogurt layered with 3 tablespoons of granola and some berries = approximately 350 calories.
3. Dark chocolate.
In general, 3 squares of dark chocolate (between 25-30gms) = between 150-170 calories.
For a bit of variety, melt the chocolate squares and dip in pieces of fruit like strawberries.
A large dark chocolate covered strawberry has about 57 calories. So 5 strawberries in dark chocolate = approximately 285 calories.
4. Fruit with nut butter.
Of course the calories will vary depending on the fruit and nut butter but here are some examples.
-A small sliced apple + 2 tablespoons of peanut butter =about 283 calories.
– A small banana + 2 tablespoons of cashew butter = about 280 calories.
-A sliced pear + 2 tablespoons of almond butter = about 298 calories.
5. Smoothies.
For the most part, these are my go-to on many days for easy, healthy calories and energy.
And there are literally thousands of ideas for these liquid calories. See this for some ideas of making up to 460 calories in one go.
6. Dried fruit
So, half a cup of dried figs = about 248 calories.
Also half a cup of raisins = about 247 calories.
Half a cup of currants = about 207 calories.
Some other options include stuffing medjool dates with cheese, nut butter or desiccated coconut.
Or you can just make your own home-made mix of raisins, dried apricots, figs etc.
7. Nuts or nut trail mix.
In a nutshell (sorry), these calories amounts vary depending on the nuts. So here are a few examples.
Half a cup trail mix = between 300 and 350 calories.
40 gms of macadamia nuts = about 287 calories
40 gms of pecans = about 276 calories
8. Fruit and Greek yogurt
Why Greek yogurt? Because it has more calories that plain full fat yogurt.
In fact half a cup of Greek yogurt with fruit e.g. a banana, sprinkled with nuts and a 1 tablespoon of honey = between 300-360 calories.
9. Hot chocolate
There are just under 200 calories in a home-made hot chocolate made with full cream milk. But adding a sweetener like maple syrup or honey will increase the calorie load.
10. Granola and milk
Besides breakfast, an afternoon snack of granola and milk will really hit the spot.
50gms of granola and 150 mls of whole milk = 305 calories
On the whole, the great thing is these snacks are easy to make at home and will take you 5 minutes tops. You can also easily make swaps like using different types of fruit, nuts or nut butters.
And they are also easy to carry and store in your desk at work, for your commute, after a gym workout etc.
I hope you’ll try and enjoy these 10 easy healthy weight gain snacks that you need. Ciao.
