Tips for Healthy Eating & Weight Gain (Males):

 

• Eat a meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable.

 

• Protein is required at breakfast, lunch and dinner.
• One serving of protein ranges between 30-45 grams.
• For example, 1 piece of chicken is equivalent to 20 grams of protein.

 

• Consume plenty of salads and vegetables.

 

• Avoid refined carbohydrates (white bread, white rice and white pasta).
• These foods do not contain any nutrient value or fiber and they easily store as fat.

 

• Choose complex carbohydrates (sweet potato and brown rice).
• These foods are rich in nutrients and fiber and provide long lasting energy.

 

• Include a complex carbohydrate at every meal and may also be included in snacks.
• One serving of carbohydrates ranges between 40-60 grams.
• For example, 1 cup cooked brown rice is equivalent to 40 grams of carbohydrates.

 

• Drink 8-10 cups of water per day.
• Avoid with meals.
• Drink bottled or filtered water.

Breakfast options:

• The following chart outlines breakfast options.
• Each breakfast MUST include one carbohydrate and one protein, or if hungry, you can have one carbohydrate and two proteins.
• You can choose from the breakfast options below or

mix and match the carbohydrates and proteins.

• Portion for males:  40-60 grams of carbohydrates, 30-45 grams of protein per serving.

 

Breakfast Options	Option #1	Option #2	Option #3	Additional Tips
Carbohydrate:	oats or quinoa flakes(add berries and cinnamon to sweeten)	whole grain or rye bread	whole grain cereal with rice milk
Protein:	whey protein powder:-add to oats or quinoa flakes-protein shake smoothie with rice milk	egg plus egg whites	plain yogurt or cottage cheese
Additional Notes:		-add cheese to eggs for extra calories	-add nuts to cereal and/or yogurt/cottage cheese for extra calories	-add nut butter to bread and/or shakes for extra calories

 

Snack options: 

• Include one of the following snacks in between meals.
• Depending on your schedule, you will need 2-3 snacks per day.
• When travelling, pack meal replacement bars and trail mix.

 

Snack Options	Type	Portions	Notes/Tips
fruit with trail mix	Nuts/dried fruit:almonds, brazil,pecans, cashews,walnuts, raisins	1-2 handful(s)	-no salt or oil added
nut butter sandwich	Nut butter:almond, cashew, sunflower, pumpkin,hazelnut, natural peanut butter	minimum 2 tablespoons
mini meal(protein & carbohydrate)	chicken, brown rice and vegetables
meal replacement bar			protein and carbohydrates
protein shake or weight gainer shake	whey Protein		mix with rice milk, optional to add nut butter/nuts
yogurt or cottage cheese	plain	approx 1 cup	optional to add fruit and/or nuts

 

Lunch & Dinner Options:

• Include a salad and/or vegetables with lunch and dinner
• Include a serving of protein at lunch and dinner
• Include a carbohydrate at lunch and dinner

 

Lunch & Dinner Options	Salad & Vegetables	Protein	Carbohydrates	Fats	Notes
	-romaine-spinach-arugula-red leaf -green leaf   -zucchini -eggplant -carrots -celery -cucumber -bok choy -kale -beets -broccoli -cauliflower	-chicken breast-turkey breast  -fresh fish   -canned tuna   -canned salmon   -canned sardines   -lean ground chicken   -lean ground turkey   -lean ground beef   -pork tenderloin   -veal   -lean steak   -egg plus egg whites	-brown rice-wild rice  -sweet potato   -white potato   -whole grain pasta -whole grain wrap -quinoa -whole grain or rye bread	-1-2 tbsp(s) olive oil(salad dressing and for cooking)-2-4 tablespoons of cheese
Serving Size (cooked if applicable)	Unlimited portion	Male: 6-8 ounces cooked	Male:  minimum 1 cup cooked