How to Make a Meal Schedule to Gain Weight

When trying to gain weight, it's important to create a meal schedule that adds calories and high-quality protein to your diet. Combined with workouts, this will allow you to put on muscle without adding too much body fat. Create a schedule that includes three meals per day, plus snacks before and after each workout, with a minimum of three snacks per day. Add calories through the beverages you choose as well. Drink juice, milk and sports drinks throughout the day.

Instructions

• 1

  Plan to eat a large breakfast every day. The base of your breakfast should be oatmeal, whole-grain cereal, whole-wheat toast or whole-grain waffles or pancakes. Add two pieces of fruit, or if you're having an omelet, add veggies to the omelet and finish with one piece of fruit. Have at least one cup of milk, either on cereal or oatmeal or on its own.

• 2

  Eat a hearty lunch. Choose sandwiches on whole-grain bread with lean meat and cheese, egg salad in a pita, or pasta with veggies for lunch. As with breakfast, accompany with skim milk and fruit. If you are still hungry, add extra fruit or a salad to your lunch and drink juice, a sports drink or even a milkshake.

• 3

  Plan to eat a balanced dinner of protein, whole grains and vegetables. A burger on a whole-wheat bun with veggies on the side is a good choice, or choose grilled chicken or pork with vegetables and rice. Try salmon with a sweet potato and greens. Half of your plate should be filled with a high-protein food, and grains should fill the other half. Have your vegetables, salad or fruit separately.

• 4

  Choose a protein shake, one or two pieces of fruit and a glass of fat-free milk for each snack. This gives you a balance of nutrients and enough energy to power through multiple workouts. Other snack options include a banana with peanut butter, trail mix, cheese and crackers or a large bowl of cereal with milk.

• 5

  Add a high-calorie option to each meal or snack to gain weight. This could mean planning to eat ice cream in the evening or putting full-fat peanut butter on toast in the morning. Add butter and mayonnaise to sandwiches, and if you have a salad, add cheese, nuts and full-fat salad dressing.