Weight gain refers to an increase in body weight, often with the aim of adding muscle mass, increasing overall body size, or addressing health concerns related to being underweight. It can be achieved through various methods, including changes in diet, exercise, and lifestyle.
Peanut Butter
Peanut butter is packed with healthy fats, protein, and calories, making it a great affordable option for weight gain. Spread it on toast, add it to smoothies, or eat it by the spoonful.
Eggs
Eggs are a nutrient-dense and affordable source of protein, healthy fats, and essential vitamins and minerals. They can be cooked in various ways, such as boiled, scrambled, or made into an omelette, making them versatile and budget-friendly.
Rice
Rice is a budget-friendly source of carbohydrates, which are important for providing energy and supporting weight gain. Opt for brown rice for added fibre and nutrients.
Beans and Lentils: Beans and lentils are inexpensive sources of protein, fibre, and carbohydrates. They can be used in soups, stews, and salads, or made into bean/lentil-based dishes like chilli or dal.
Greek Yoghurt
Greek yoghurt is a protein-rich dairy product that can be consumed on its own or added to smoothies, parfaits, or as a topping for fruits and vegetables. Look for sales or discounts to save money.
Oats
Oats are a budget-friendly source of whole grains and fibre. They can be made into oatmeal, added to smoothies, or used in baking for a cost-effective way to boost your calorie intake.
Chicken Thighs
Chicken thighs are usually cheaper than chicken breasts and are a good source of protein and healthy fats. They can be roasted, grilled, or pan-fried for an affordable and delicious source of protein.
Bananas
Bananas are a nutrient-dense fruit that is relatively inexpensive compared to other fruits. They are a good source of carbohydrates, fibre, and vitamins, and can be eaten on their own or added to smoothies, yoghurt, or oatmeal.
Vegetable Oil
Vegetable oil is a calorie-dense cooking oil that can be used in cooking or baking to increase the caloric content of your meals. Look for affordable options like canola or sunflower oil.
Frozen Fruits and Vegetables
Frozen fruits and vegetables are often more affordable than fresh produce and can be used in smoothies, stir-fries, and soups. They are a convenient and budget-friendly way to incorporate more fruits and vegetables into your diet.
