How Many Meals Should You Eat Daily for Healthy Weight Gain?

Your decision to gain weight is commendable. It's possible that you've been told you're “Too skinny" or that you want to fit into the pants that have been in the back of your closet. For whatever reason, welcome to the group! This blog caters to people who want to gain weight because, let's face it, if you can't laugh, what good is trying to stuff your face with food?

Now, let's talk about the specifics of how many meals you should eat each day to gain weight in a healthy way. Be advised that eating more is not as important as eating wisely!

How Many Meals Should You Eat Daily?

When it comes to meal frequency, the old debate between eating three square meals a day and snacking like a squirrel is still relevant. How many meals should you actually eat?

Research suggests that eating five to six smaller meals throughout the day may be more beneficial for weight gain than following the traditional three-meal schedule. This process provides your body with a steady flow of nutrients and maintains your metabolism. Think of it as an invitation-only feast, which means you have more opportunities to overeat!

Why 5 to 6 Meals?

Eating 5 to 6 meals without feeling satisfied at any one meal may provide you with the extra calories you need to gain weight. It's much easier to cut it up and consume it piece by piece than to try to fit a large pizza into a tiny box.

Additionally, spreading out your meals throughout the day may help prevent those dreaded energy slumps that can leave you feeling drained and maintain stable blood sugar levels. It also gives you more chances to eat the foods you love, who wouldn't want that?

How Should You Distribute Your Calories?

To distribute the calories and for healthy weight gain, eating the right combination of macronutrients is just as crucial as consuming more calories. As a general rule, aim for a daily caloric excess of 300–500 calories. The following is a basic explanation of how you can divide your caloric intake between meals:

• 20–25% of daily energy intake comes from breakfast.
• Mid-day snack: 10–15% of daily caloric intake
• Lunch accounts for 25% to 30% of daily caloric intake.
• Afternoon snack: 10–15% of daily caloric intake
• Dinner should account for 25–30% of daily caloric intake.
• If required, 5–10% of daily calories should come from an evening snack.
  

You can still feed your body throughout the day with this distribution, which ensures that you won't feel stuffed after dinner.

Example of Caloric Distribution

Let's say you want to consume 2,500 calories per day. That could look like this:

You can clearly see how to divide your daily caloric intake with the help of this table.

What Foods Are Best for Weight Gain?

Weight gain is the proper selection of healthy foods! You now understand how to divide your calories and how many meals to eat. Which foods are best for gaining weight in a sustainable and healthful manner? Let’s see:

1. Whole Grains: Take brown rice, quinoa, and whole grain bread into consideration. These are rich in complex carbohydrates, which provide you with energy and a feeling of fullness. They also contain fiber, which is essential for a healthy digestive system.
2. Healthy fats: It is found in avocados, nuts, seeds, and olive oil. They provide your body with essential fatty acids and are high in calories. A tablespoon of olive oil can add around 120 calories to your meal without making it much larger.
3. Dairy Products: Although full-fat milk, cheese, and yogurt are great sources of protein and calcium, they can also be high in calories. Greek yogurt, for example, is high in protein and can be added to smoothies or eaten as a snack.
4. Legumes: Chickpeas, lentils, and beans are high in protein and fiber and are perfect for weight gain. They can be added to soups and salads or made into delicious dips like hummus.
5. Fruits and Vegetables: They are essential for good health even though they are low in calories. Use starchy vegetables such as potatoes and maize for extra calories. Bananas, for instance, are a great snack that provide calories and immediate energy.
6. Protein Sources: Incorporate plant-based proteins like tofu, tempeh, and seitan. They are rich in nutrients and can be used in many different ways. They can be grilled, stir-fried, or mixed into salads for an additional protein boost.
   

How to Make Your Meals More Calorie-Dense?

To make the meal more calorie-Dense, Consider the following tips to boost calorie content without appreciably increasing their volume:

• Add Nut Butters: Just a dollop of peanut or almond butter can transform toast or a simple smoothie into a calorie-dense powerhouse. Spread it on whole-grain toast or mix it into oatmeal for a delicious treat.
• Use Oils Carefully: Cooking with coconut oil or sprinkling olive oil on salads can increase calorie intake and healthy fats. A simple salad could become a high-calorie dinner with a few teaspoons of dressing.
• Choose calorie-dense snacks carefully, such as trail mix, granola bars, or energy balls. These snacks are convenient and give you a quick energy boost.
• Your Best Friend Is a Smoothie: Blend fruits, vegetables, yogurt, and nut butter to create a delicious but high-calorie drink. You can even use oats or protein powder for an extra boost. 

How to Track Your Progress?

To track the progress, the first step to effectively tracking your weight gain journey is to keep a food journal in which you can document your daily meals and snacks. This will help you identify patterns and areas for improvement. Weigh yourself simultaneously once a week to monitor weight trends. Keep in mind that weight fluctuations are typical.

Consider taking progress photos to visually document the changes in your body over time. Last but not least, take into account your physical and mental well-being because your overall wellbeing is equally important as your scale results.

What Tools Can Help You Track Your Progress?

1. Food Diary: Keep a journal of your meals and emotions. You can use this to identify patterns and make adjustments as needed. Writing down what you eat is another way to hold yourself accountable.
2. Calorie Tracking Apps: Use apps like Chronometer or MyFitnessPal to monitor your caloric intake and ensure you're reaching your goals. These apps can help you keep an eye on your macronutrient ratios.
3. Regular Weigh-Ins: Weigh yourself once a week to track your progress. Remember that weight gain happens gradually, so minor changes shouldn't stop you. Daily weight fluctuations are normal.

Gaining weight doesn't have to be hard. If you choose the right foods, meal timing, and calorie distribution, you may enjoy the journey while achieving your goals. Remember that the numbers on the scale are not as important as taking care of your body and feeling good.

So go ahead and embrace your inner foodie! Try new recipes, try different foods, and most of all, have fun. After all, who said gaining weight couldn't be enjoyable? Savor your meal!

When it comes to gaining weight in a healthy way, the journey is more significant than the destination. So, keep in mind that every bite counts, get that extra avocado toast, and savour that smooth smoothie!