nutrit
MEAL PLANNING ?
Morning meal
Wake up your appetite with a healthful breakfast. A high-calorie weight gain breakfast might include 1 cup of oatmeal made with 1 cup of low-fat milk and mix-ins that include 12 sliced almonds and 3 tablespoons of raisins for 460 calories. A nutritious mid-morning meal might include 1 cup of calcium-fortified orange juice and one slice of whole-wheat bread topped with 1 
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diet Recipes. Find Diet Meals Free. Download Now!Lunch and Mid-Day: Calorie Up
Make sure you eat your fruits and veggies. They may be low in calories, but they’re rich in nutrients that keep you healthy. A weight-gain lunch meal might include 3 ounces of grilled chicken on a whole wheat bun topped with a 1-ounce slice of Swiss cheese, lettuce, tomatoes and onions served with 1 cup of mixed greens tossed with 1 tablespoon of olive oil and balsamic vinegar for 475 calories. A few hours later, enjoy a high-calorie mid-afternoon meal such as one large fresh pear with 1 cup of low-fat yogurt and 10 whole-grain crackers for 440 calories.
Dinner and Later
To prevent meal boredom, eat a variety of different foods throughout the week, especially protein foods such as eggs, beans, cheese or seafood. For dinner, enjoy 4 ounces of broiled tuna steak with 1 1/2 cups of baked sweet potato and 1 cup of roasted Brussel sprouts tossed with 1 tablespoon of olive oil for 520 calories. Finally, finish your day with a healthful, high-calorie evening snack such as 1/2 cup of raw pistachio nuts with 1 cup of low-fat milk for 460 calories.
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