v never skip meals. yes, this means you need to get up in time for breakfast, you can’t skip lunch, and dinner actually needs to be prepared and eaten.
v eat at least six times per day - three meals and three snacks
eat three snacks every day. that’s right! midmorning, mid-afternoon, and evening. in order to gain weight you need to fuel your body at regular times.
v drink caloric beverages. choose milk, 100% fruit juice or sports drinks
v choose calorie-dense foods. that means eating potatoes, corn or peas instead of celery and carrot sticks. or choosing a banana or cranberry juice instead of an apple or orange juice. granola cereal is more calorie-dense than puffed rice.
v eat more when you can. take seconds and thirds when possible.
Example 4500 Calorie Meal Plan with UW practice from 3:30p-6:30p and early classes at 7:25a
6:30 AM Breakfast 2 frozen waffles (Nutrigrain) or 2 PBJ&banana sandwiches
2 Tablespoons Peanut Butter
2 cups milk
10:30 AM Lunch Footlong Subway Turkey & Cheese or 2 C/ Filet Sandwiches
1 piece of fresh fruit
2 cups of juice or milk
2:30 PM Snack 2 protein bars
1 piece of fruit
2 cups sports drink or milk
3:30-6:30 PM Workout 3-4 cups of water or sports drink
7:00 PM Dinner 6-7 oz of grilled steak or chicken
1 baked potato w 1t. Butter
1 cup of broccoli
Salad with dressing
1 wheat roll
2 cups of milk or sports drink
9:00 PM Snack 1 peanut butter and jelly (all fruit) sandwich, on wheat