High Protein Foods Items for Weight Gain

High Protein Foods Items for Weight Gain

 Do you hate your skinny body? 


 Do you looking for solutions to increase weight?

 Well, increasing weight is not a big concern, the main concern is what solution you are applying. I mean you can undoubtedly gain some pounds by eating junk food.

 But it’s unhealthy.

 Along with food, you still need doing some physical exercise or practicing gym, otherwise, your belly looks weird.

 In this article, you will discover some of the nutritious foods rich in protein which helps you to gain weight.

 Along with I also share some fabulous recipes that help in gaining weight.

 Getting started:

  • How much weight should you gain according to your age?
  • Yummy Proteins for boost your weight
  • Conclusion

 How Much Weight should you gain according to your age?

 Well, two things height and age indicate what your body weight should be. 

 You can refer to this weight chartto see if you’re on the right track or not.

Before jump to foods with big open mouth. First, you need determining how much calories and protein you should eat for weight gain.

Either you can follow this calorie chart below or calculate calories from calorieand protein calculator.

Two types of nutrients help you to gain weight that is protein and fat.

Don’t get scared of the word “fat”. People often think that by eating foods contains fat will cause your slim stomach into the creepy tummy.

Yummy Proteins for Boost your Weight

 Some millions of food items provide us protein. I am listing out some of the delicious food you may include in your diet.

Peanut butter (2 tbsp = 7 grams protein)

Chicken Breast (31 g Protein in 100 grams)

Oats (100 g = 16.9 grams protein)

Cottage cheese (4oz = 13g protein)

Greek Yogurt (100 grams = 10g protein)

Milk (100 grams = 3.4 g)

Broccoli (1 cup = 2.6 g)

Lean beef (100 grams = 26 g protein)

Tuna (3oz = 20 gram of protein)

Quinoa (100 g of quinoa = 4.4 g protein)

Ezekiel Bread (1 slice = 5g protein)

Pumpkin seeds (100 grams = 29.84 g protein)

Turkey Breast (100 grams = 22 grams protein)

Salmon (20 g = 100 grams of protein)

Eggs (1 egg = 6g protein)

 But how you going to consume it?

 Don’t worry I am going to add some recipes.

 1. Oatmeal banana with Peanut butter 

 Calories intakes: 472

 Proteins: 18.3 grams

 Serving: 1

 Cooking time: 10 Mins

 Type: Veg

 Best time to consume: Breakfast


 1/2 cup oats

 1 cup creamy milk.

 1 sliced banana

 2 tsp peanut butter

 1 tsp honey

 How to cook:

  • Take a bowl and add oats.
  • Pour out milk into the bowl. Let soak for 1-2 minutes.
  • Take out the pan and transfer all stew into it.
  • Cook with medium flame and cook until oats become soft.
  • After cooking, pour boiled oats into a bowl.
  • Add 1-2 tsp peanut butter.
  • Include honey.
  • Agitate it well and add banana slice toppings.

 2. Egg sandwich with avocado layers

 Calories intake: 469

 Protein: 42 grams

 Serving: 1

 Cooking time: 5 min

 Type: Veg

 Best time to consume: Breakfast


 2 pieces of bread

 1 avocado sliced.

 1 cup of cottage cheese.

 2 eggs

 Salt and pepper

How to cook:

  • Toast the bread slice.
  • In the same time boil the eggs into the pan.
  • Cut the avocado into long slices.
  • Take out the toasted bread, spread cottage cheese paste over it.
  • Place avocado layers on the top of the bread.
  • Place the boiled eggs on top of the avocado.
  • Add toppings as you prefer (salt, black pepper)

 3. Cheesy omelette with chicken sausage 

 Calories intake: 409

 Protein: 59.8 grams

 Serving: 1

 Cooking time: 15 minutes

 Type: Non-veg

 Best time to consume: Breakfast


1 whole egg

3 egg whites

3 chicken sausages sliced



Black pepper

2 tsp olive oil


 How to cook:

  • Take out the bowl, whisk 3 egg whites and 1 whole egg with salt, chopped onion, and pepper.
  • Place the pan into gas and add oil, boil a little bit and throw the chicken sausages.
  • Cook for 1 minute.
  • Take out sausages into a bowl.
  • Add the egg mixture in the same pan and spread out.
  • When the eggs are half cooked, spread cheese and chicken slices over it.
  • Fold the egg and cook for 30 seconds on low flame.
  • Flip the fold and again cook for 30 seconds.
  • Transfer it on a plate.
  • Add coriander leaves as a topping. 

 4. Delicious chicken breast

 Calories intake: 561

 Protein: 105 grams

 Serving: 1

 Cooking time: 20 mins (Prep: 10 + Cook: 10 mins)

 Type: Non-veg

 Method: Pressure cooker

 Best time to consume: Lunch/Dinner


 1/3 cup water or chicken broth

 1/4 cup soy sauce

 1/4 cup honey

 2 garlic minced

 12 oz skinless breasts.

 1/4 black pepper

 2 tsp corn starch

 How to cook:

  • Add water or broth, chopped onions, garlic, soy sauce and salt in the pressure cooker.
  • Stir well
  • After 1 min of heating, seal the lid.
  • Set high pressure.
  • Adjust cook time to 11 mins.
  • When the cooker beeps, turn it off.
  • Leave it for 10 mins until all steam is out.
  • In the meantime take a pan and add 2 tsp corn starch, 1 tsp water.
  • Cook until the mixture becomes thick.
  • Open the lid of the pressure cooker.
  • Take out the chicken and sliced it.
  • Transfer chicken into the corn starch liquid.
  • Serve with rice or any way you want.

 Note:If you want to eat in multiple servings, you can use a food dehydrator to preserve it for a longer time. It stays fresh and dry.

Note:You can also cook turkey breast in the same style as we cook this chicken breast in the pressure cooker.

 5. Salmon 6 oz

 Ah salmon, what can I say about you. I have been craving for you all my entire life.

 Calories intake: 354 

 Protein: 34 gram

 Serving: 1

 Cooking time: 20-25 min

 Type: Non-veg

 Best time to eat: Any


 6 oz salmon slices

 1 cup of water.

 1 lemon thinly sliced.

 Salt and pepper.

 1/4 cup lemon dill sauce.

 How to cook: 

  • Discharge water in the pressure cooker and heat up a little.
  • Place salmon slices into the water.
  • Add salt, pepper.
  • Cover salmon using lemon thin round slices.
  • Put the lid on the cooker.
  • Cook on high pressure for 10 minutes.
  • After timer beeps, turn off the cooker.
  • Allow it to sit until all steam out.
  • Pour lemon dill sauce on the top of it and serve in a plate.
  • Use food dehydrator for leftover, and eat any time you want.

 NoteFood dehydrator is a kitchen appliance used to preserve food by drying out the water from the food. Typically used for fruits, vegetables, animals protein like meat, chicken.

 Well, now you know how much calories and proteins you need per day. Make sure to increase calories week by week to increase your capacity.

 Moreover, get a piece of advice from a gym trainer. He will guide you which exercises are beneficial to gain weight.

 Follow these above recipes and I will ensure you, you will gain 10-15 pounds in a month.

More in Health

What Are the Negative Effects of Social Media?

WriterJanuary 19, 2023

The Surprising Benefits of Cognitive Behaviour Therapy for Mental Health

WriterJanuary 17, 2023

The Top Eight Benefits of Medicare Advantage Plans: Why You Should Take One Today!

WriterJanuary 11, 2023

Equinox Launches Female Health Initiative with The Body Agency Collective

Suzanna BowlingJanuary 10, 2023

Rauschenberg Medical Emergency Grant Application Ends Friday The 13th

Suzanna BowlingJanuary 10, 2023

How Cosmetic Procedures Can Help You to Gain Confidence

WriterJanuary 3, 2023

Let Me Help, Inc Presents Chords2Cure Jingle Bell Rock Concert For Charity

Errol RappaportDecember 28, 2022

A Countdown to Christmas: The Gift Of Healing

Suzanna BowlingDecember 18, 2022

Four Superfoods to Fight Stress and Anxiety

WriterDecember 15, 2022