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Michelle L

Foods To Help Gain Weight?

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I'm having trouble finding foods that will help me gain weight/put pounds on.

I pretty much eat as clean as possible, and can't really have too many snacks right now, since I am only about 2 months gluten free.

Any ideas on food items / snacks that have helped you guys gain weight plus they fill you up?

Thanks!!

Current diet looks usually like this:

Breakfast

- gluten-free cereal with rice milk / Orange Juice

Lunch

-Chicken salad, baked potato / V8 Juice

Dinner

-Chicken, brown rice, vegetables, sometimes baked potato

Snacks are usually fruit, gluten-free chips, gluten-free waffles

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The answer to your question depends on what type of weight you need to gain. Do you need additional muscle, fat, bone, or all three?

Also, you might get more targeted responses if you can outline your current diet. There may be nutritional gaps which need to be filled.

Protein can be satisfying and filling. Plant proteins are generally easier to digest than animal proteins. So for example, it can be helpful to include legumes in your diet as long as you can tolerate them. Some grains such as amaranth, quinoa, and teff, are good sources of protein too. Nuts and seeds make great snacks as well, and many are nutritionally dense.

Good fats such as coconut oil can also help you round out your nutritional intake, thereby help you feel satisfied longer. The fiber in coconut and other foods can help fill you up too. Coconut oil is high in MCTs, which are more easily burned for energy than other fats.

So, you might make yourself some snack bars from protein powder, coconut, sunflower seeds, maybe some nuts, and perhaps bind it all together with a high protein flour or two. Use Stevia instead of sugar to sweeten, and you'll reduce the chances of an energy crash.

Add (cooked) beans and raw seeds to salads, use pureed lentils or peas for the base of soups/stews, use more nutritious flours instead of starches where applicable.

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I don't know about you, but I would lose weight on that diet. Heck, I need to lose weight so I should follow it.

The key to gaining weight is calorie-dense foods and eating mini-meals often.

I would suggest some good fats and some extra protein. Good fats include olive oil, avocados, nuts like almonds, pecans and walnuts.

How about:

Breakfast

- gluten-free cereal with rice milk / Orange Juice

Add one or two hard-boiled eggs. Or some Canadian bacon. Roll up canadian bacon and salsa in corn tortilla. Can you have dairy? If so, some yogurt topped with berries, gluten-free granola or nutty flax cereal and almonds. Or cottage cheese with pears.

Lunch

-Chicken salad, baked potato / V8 Juice

Add bacon pieces and sour cream (or dairy-free sour cream) on top of potato. Tuna fish or shrimp or crab salad in avocado halves. Quinoa mixed with the chicken salad. Or serve on top of polenta.

Dinner

-Chicken, brown rice, vegetables, sometimes baked potato

Snacks are usually fruit, gluten-free chips, gluten-free waffles

Add nuts to the fruit, put peanut butter on apples. Have tortilla chips, guacamole and salsa for a snack. Or hummus and veggies like carrot sticks, cucumber sticks or celery or tortilla chips. On the gluten-free waffle, top with peanut butter and sliced banana or PB&J and have as a snack. Make trail mix with almonds or other nuts, chocolate chips (there are dairy-free chips), and craisins or raisins or dried cherries. Have popcorn with nuts and raisins. Roll turkey lunchmeat around string cheese.

Make smoothies: Throw in some frozen strawberries and frozen mango chunks (Slightly thawed) or banana and strawberries or blueberries, plus some yogurt or sorbet (sorbet is dairy-free). Add in some flax oil. Add in whey protein powder or egg white protein power. Blend and drink or take in a mug (with lid and straw) on the way to school or work.

For on the go snacks, have a LARA bard or a Kind bar. If you can have dairy, have an Ensure or other pre-packaged smoothie.

Good luck!

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Repost 26 Nov 2011

Adjusted Gluten-free version of '52 "Eats" for Weight Gain' from US Fitness and Freebies Weekly Newsletter.

Those who do have trouble gaining weight, these fifty-two tips will help you pack on pounds while maintaining healthy eating habits.

Note: Always check the labels of packaged foodstuffs ..

1. Dip gluten-free breadsticks gluten-free crackers or toasted corn chips in gluten-free hummus for a snack attack.

2. Toss your salads with plenty of gluten-free croutons [buttered and herbed - garlicked if you like].

3. gluten-free Cereal and gluten-free granola bars, as well as gluten-free muffins, are easy snacks.

4. Combine gluten-free pasta and rice with nuts, vegetables, and/or dried fruit for a salad at meals or as a snack.

5. add gluten-free yogurt to gluten-free granola for a Burcher-style breakfast .

6. Sandwich peanut butter between two toasted gluten-free waffles for a meal or snack.

7. Add whole grains like amaranth or quinoa to homemade baked goods such as muffins.

8. Have breakfast for dessert. Top a toasted gluten-free waffle with a scoop of low fat gluten-free ice cream and sliced strawberries.

9. High calorie legumes such as black beans, baked beans, and kidney beans also provide tons of fiber.

10. Saut

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Repost 26 Nov 2011

Adjusted Gluten-free version of '52 "Eats" for Weight Gain' from US Fitness and Freebies Weekly Newsletter.

Those who do have trouble gaining weight, these fifty-two tips will help you pack on pounds while maintaining healthy eating habits.

Note: Always check the labels of packaged foodstuffs ..

1. Dip gluten-free breadsticks gluten-free crackers or toasted corn chips in gluten-free hummus for a snack attack.

2. Toss your salads with plenty of gluten-free croutons [buttered and herbed - garlicked if you like].

3. gluten-free Cereal and gluten-free granola bars, as well as gluten-free muffins, are easy snacks.

4. Combine gluten-free pasta and rice with nuts, vegetables, and/or dried fruit for a salad at meals or as a snack.

5. add gluten-free yogurt to gluten-free granola for a Burcher-style breakfast .

6. Sandwich peanut butter between two toasted gluten-free waffles for a meal or snack.

7. Add whole grains like amaranth or quinoa to homemade baked goods such as muffins.

8. Have breakfast for dessert. Top a toasted gluten-free waffle with a scoop of low fat gluten-free ice cream and sliced strawberries.

9. High calorie legumes such as black beans, baked beans, and kidney beans also provide tons of fiber.

10. Sauté vegetables in oil for a calorie boost.

11. Chickpeas, corn, and peas can all be added to tossed salads, rice, and gluten-free pasta.

12. Stuff gluten-free coleslaw into a turkey or roast beef quesadas.

13. Sauté garlic in olive oil for garlic mashed potatoes.

14. Try a sweet potato salad mixed with gluten-free mayo, celery, and raisins.

15. Top baked squash with sautéed nuts and chopped dates for a vegetable side dish.

16. Add cooked corn to a three-bean salad or any salad for some extra sweet calories.

17. Add cooked corn and peas to canned gluten-free soups to beef for extra calories.

18. Pack ready-to-eat applesauce for a quick serving of fruit ... any time.

19. A sliced avocado is yummy in sandwiches and salads.

20. Top gluten-free cereal, gluten-free yogurt, and low-fat gluten-free ice cream with sliced bananas, dates, or dried mixed fruit.

21. Mix whole cranberry sauce with walnuts as a topping for baked chicken.

22. Tote individual size servings of orange and pineapple juice with you to quench your thirst between meals.

23. Toss raisins into everything: salads and baked goods, to provide extra calories.

24. Use avocado-rich guacamole as a dip for vegetables or as a sandwich spread.

25. Add a slice of low-fat cheese to a sandwich for another layer of calories.

26. "Got Milk?" Make it a chocolate.

27. Mix your cocoa with full-cream milk rather than water for more calories and calcium!

28. Add evaporated milk to soups, casseroles, and baked goods to add calories.

29. Instantly double the calories in a glass of milk by blending in an instant breakfast powder [?].

30. Stick with a snack: Make a morning break of mozzarella cheese sticks and a few gluten-free breadsticks.

31. Flavored gluten-free yogurts and gluten-free pudding are sweet evening treats.

32. Blend ricotta cheese with cooked gluten-free pasta for a creamy side dish. Sprinkle with Parmesan cheese.

33. for that latte, use less coffee and add more milk to jack up the calories and the calcium, too!

34. Shake up your snack. Combine in a blender: a container of custard-style gluten-free yogurt, fresh or defrosted fruit, a splash of milk, and ice. Blend.

35. Ladle gluten-free sauces on top of lean meats, fish, and poultry to pour on extra calories.

36. Lean chicken becomes a mean chicken salad when you add gluten-free mayo, dried fruit, and nuts.

37. Enjoy a hearty lunch of chili and whole grain gluten-free rolls.

38. Peanuts or mixed nuts are potent snacks and can be mixed in to salads, cooked vegetables, and cereals to up the calories.

39. Toss oil-packed tuna in salads to toss in about 70 percent more calories than water-packed tuna.

40. Salmon is swimming with heart healthy omega-3 fatty acids. Try canned salmon mixed with gluten-free mayonaisse as a sandwich filler.

41. Smear peanut butter on anything: gluten-free crackers, gluten-free toast, gluten-free muffins, celery, bananas, pears, and apples.

42. Sunflower seed kernels add crunch to salads and to homemade trail mixes made of dried fruit, nuts, dry gluten-free cereal, and seeds.

43. Sauté tofu with vegetables, ginger, garlic, and gluten-free soy sauce for a quick meal.

44. Toss peanuts into Chinese stir-frys for more crunch and calories.

45. Spread cream cheese or butter on gluten-free fruit breads and gluten-free muffins.

46. Mix gluten-free mayonaise with chives or dill for a sandwich spread.

47. Sauté using heart-healthy olive oil.

48. Keep a variety of gluten-free salad dressings on hand to give a new look and appeal to tossed greens.

49. Blue cheese, Russian, French, and ranch gluten-free salad dressings are perfect dips for before-dinner crudités. Mix each with a little light cream cheese for a thicker dip.

50. Bake poultry or seafood such as salmon, fresh tuna, scallops, and shrimp in gluten-free Caesar or Italian salad dressing for extra calories and extra flavor.

51. Combine extra virgin olive oil with garlic powder and Parmesan cheese. Smear gluten-free bread and grill for dinner.

52, Add beans to salads and cooked rice and gluten-free pasta for a fiber and calorie boost.

Thanks for all the ideas!! I can't really have nuts or dairy, so almonds/cashews/ etc. as well as yogurt are unfortunately not good for me. I can try the breakfast bars though, and maybe have more gluten-free pasta / beans, etc.

Any more ideas you guys have would be appreciated!! Thanks!

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so delicious has coconut milk yogurt, my 3 yr old would est the whole tub

sunflower seed butter, actually any seed, put in a blender with a little bit of olive oil, make your own high protein high good fat spread

so delicious has coconut milk beverage , use to make smoothies, usethe unsweetened and make your own soups

they also have ice cream that is sooooooooooo good

hemp milk has lots of omega 3

make your own olive oil based salad dressings

tahini and hummus are great with raw veg,

add water to the tahini to get the desired consistency and use with chicken and salad rolled up in a gluten-free tortilla

our daughters dietician suggested these,plus eat protein at every meal, and eat every 2 hours

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