Gain weight healthily: tips& nutrition plan for 2 weeks

New: Now with a diet plan for two weeks. We have revised this article for you. In addition to tips for gaining weight, you will now also find recipe suggestions for 14 days.

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Jump directly to the content:

Sensible reasons for gaining weight

When I am underweight?

Build muscle – muscle mass instead of fat tissue

Healthy weight gain: how to get started?

How many calories should I eat?

Which foods are not suitable for healthy weight gain?

How often do I need to eat to gain weight?

Drinks for gaining weight at a glance

Psychological aspects – enjoy consciously

Tips for choosing& to enrich main meals

2-week plan to gain weight

Tasty snacks for nutrient-rich in-between meals

Want to gain weight?

Gaining weight is a challenge for many people. You fight with every kilo.
If you are reading this article, you probably feel the same way.

Maybe you’ve been annoyed by the fact that there’s hardly any helpful information on the Internet about how to gain weight in a healthy way.

You are often advised to simply eat more fat and sugar. This may help you gain weight, but it’s not healthy and can even cause problems – at least if you’re relying on the wrong fats in the process.

Therefore, we have created for you a 2-week plan to gain weight, which will not only ensure that you enough calories but also a healthy mix of ingredients to enrich main meals nutrients.

It should help you get started and give you a feel for which recipes will get you closer to your goal.

Under the plan you will find many tips and helpful information about gaining weight, with which we would like to support you. We have also linked them in the table of contents at the beginning of the article.

A vegan muesli made of oatmeal, coconut and almonds

Healthy weight gain can be very tasty, for example with this vegan Coconut-almond muesli. Photo: SevenCooks

2-week plan to gain weight

We’ve developed a healthy weight gain eating plan for you that includes three main meals – and two snacks to choose from – for each of 2 weeks.

This is how the plan works

Our 3 main meals provide on a daily average between 1900 kcal and 2300 kcal

To gain weight, an average daily requirement of approx. 2500 kcal recommended. To reach this energy level, you can combine the main meals with our nutrient-rich snack suggestions

The main meals are marked with calorie data, so that you can freely compose the snacks – depending on the daily total calorie amount

Make sure to stay hydrated between meals. In addition to water, juice spritzers and vitamin-rich juices are also suitable. For sufficient appetite, it is advisable not to drink directly before a meal – but rather with it or after it

The individual recipe suggestions can be flexibly interchanged with each other, although a certain amount of variety is useful

You can also swap lunch and dinner for each other. To stay flexible, main meals can be replaced with a meal from the canteen or restaurant if needed

"To go": some lunch dishes can be prepared to go the night before as 2. Prepare a portion of the dinner. You can also take a salad or a sandwich and fruit to work, in case there is no kitchen in the office

Fruits, vegetables and salads can be substituted seasonally depending on the time of year or with frozen products (z. B. Replace berries, asparagus or peas)

Our diet plan for gaining weight is suitable for a long-term diet. As soon as you have reached a healthy body weight, you can eat an average daily requirement of ca. 2000 kilocalories orient

Week 1


Breakfast: Coconut-almond muesli made with fiber-rich oatmeal and coconut for an exotic and nutrient-rich treat. You can prepare 2 portions directly – 1 portion for Friday. Add 1 finely chopped apple and 100 ml organic whole milk (approx. 680 kcal).

Lunch: Fruity glass noodle salad is perfect à la "to go" and provides you with an extra portion of micronutrients thanks to carrot, mango, sprouts and Chinese cabbage. You can directly enjoy 2 servings and serve the remaining mango as dessert (ca. 600 kcal).

Dinner: Broccoli parmesan roasts on lamb’s lettuce with protein-rich chickpeas, avocado and sour cream dip. You can make 2 servings right away – 1 serving for lunch tomorrow (ca. 639 kcal).

Total calorie content: approx. 1900 kcal

This fruity glass noodle salad is great to take to work with you. Photo: SevenCooks


Breakfast: Veggie sandwich with smoked tofu with high fiber whole grain bread, chicory and parsley. You can eat the rest of the orange with this (approx. 550 kcal).

Lunch: Broccoli parmesan fritters the second on salad with sour cream dip taste delicious cold, too – for an indulgent lunch break with nutritional power at the office (ca. 639 kcal).

Dinner: One Pot Pasta with Green Asparagus with Tagliatelle, Soy Cream and Garlic. Garnish the pasta dish with an additional 2 tablespoons of Parmesan shavings before serving. For dessert, we serve our delicious snack almonds (approx. 933 kcal).

Total calorie content: approx. 2100 kcal

A concentrated load of nutrients for at home or on the road bring the broccoli parmesan fritters. Photo: SevenCooks


Breakfast: Sweet Basil smoothie as a fruity composition of pectin-rich apples with vitamin C, the natural sweetness of dates and fresh basil. Serve with 1 banana and 5 walnut halves (ca. 500 kcal).

Lunch: Mexican kitharaki pasta salad in a jar with crunchy tortilla chip topping is perfect to take to the office. For sufficient micronutrients provide peppers, protein-rich kidney beans, corn and lettuce (approx. 885 kcal).

Dinner: Flatbread pizza with triple cheese with a sophisticated topping of tomatoes, figs, protein-rich mozzarella, spicy gorgonzola, parmesan and chili salsa. You can make 2 servings right away – 1 serving for lunch tomorrow (approx. 757 kcal).

Total calories: approx. 1900 kcal

You should not miss this Mexican kitharaki pasta salad in a jar. Photo: SevenCooks


Breakfast: Vanilla rice pudding with blackberries in vegan recipe with almond milk and agave syrup. You can substitute honey for the latter if you wish. Garnish the rice pudding with 5 chopped walnut kernel halves (ca. 550 kcal).

Lunch: Flatbread pizza with triple cheese the second tastes delicious even cold. If you have the option, you can also warm the pizza briefly in the oven. Spread the salsa on the pizza just before serving (approx. 757 kcal).

Dinner: Pasta with bell bell pepper zucchini sauce with fiber-rich whole grain pasta, olive oil, a colorful mix of vegetables, and creamy cashew puree (ca. 641 kcal).

Total calorie content: approx. 1900 kcal

Pasta is always good, like this one with delicious bell bell pepper zucchini sauce. Photo: SevenCooks


Breakfast: Coconut almond granola with plant-based protein and fiber. Add 100 ml of organic whole milk and 1 sliced banana (approx. 750 kcal).

Lunch: Glass noodle soup to go with Asian nuances thanks to lime, mint, coriander, ginger and chili. Simply prepare with hot water before serving. Dessert is 1 pectin-rich apple complete with micronutrients (approx. 612 kcal).

Dinner: Mediterranean potato salad with arugula, pine nuts, sun-dried tomatoes, capers and protein-rich mozzarella cheese. You can prepare and enjoy directly – for enough healthy energy – 1.5 servings (ca. 741 kcal).

Total calorie content: approx. 2100 kcal

You can add a twist to your classic potato salad recipe with sun-dried tomatoes and mozzarella cheese. Photo: SevenCooks


Breakfast: Chocolate pancakes for an indulgent start to the long-awaited weekend. Serve with a fruit salad made with 1 banana and 1 orange (approx. 700 kcal).

Lunch: Grilled Mushroom Sandwich with sauteed mushrooms, parsley, avocado and protein toast. Serve with the remaining avocado as guacamole with lemon, garlic, chili and salt and 5 radishes (ca. 830 kcal).

Dinner: One Pot Pasta with eggplant sauteed with classic spaghetti, onion, basil, cherry tomatoes and olive oil. Garnish the flavorful pasta with 2 tablespoons of Parmesan shavings before serving (approx. 670 kcal).

Total calories: approx. 2200 kcal

There’s a lot of goodness in this Grilled Mushroom Sandwich: high-quality fats from avocado, protein toast, and spicy parsley. Photo: SevenCooks


Breakfast: Grilled cheese sandwich with pear and cheddar for a delicious Sunday breakfast that the whole family will enjoy. Serve with the remaining pear (ca. 786 kcal).

Lunch: Fruity carrot-ginger soup in vegan recipe refined with fruity orange and exotic coconut milk (ca. 378 kcal).

Dinner: Burger with black bean patty and sweet potato fries to give the weekend a proper send-off. Instead of fast food, have nutrient-dense veggie burgers made with spelt buns and flavorful bean and oat patty. You can prepare 2 servings right away – 1 serving for lunch tomorrow (approx. 1125 kcal).

Total calorie content: approx. 2300 kcal

The fruity carrot-ginger soup adds exotic flavors to your meal plan. Photo: SevenCooks

Week 2


Breakfast: Berry Coconut Smoothie Bowl provides iron-rich berries with vitamin C and an extra dose of antioxidants thanks to vegetable colorings (approx. 414 kcal).

Lunch: Greek salad with protein-rich chickpeas, olives, cucumber, cherry tomatoes and feta cheese is ideal to prepare in the morning and take to the office (ca. 740 kcal).

Dinner: Pasta with cheese cream is a successful mix of tagliatelle, spring onions, aromatic parmesan and arugula, which is also perfect for the family or for guests (ca. 690 kcal).

Total calories: approx. 1900 kcal


Breakfast: Exotic whole grain muesli in a vegan recipe made with fiber-rich whole grain flakes, pumpkin seeds, cinnamon and mango with an extra dose of cell-protecting antioxidants (approx. 613 kcal).

Lunch: Avocado veggie deluxe sandwich with fiber-rich whole grain bread and an extra dose of antioxidants thanks to red cabbage, tomato, carrot and avocado. Serve with the remaining avocado – if desired as guacamole with 5 radishes (ca. 650 kcal).

Dinner: Celery-apple soup for soupy with coconut, onion, lemon and fresh chervil. You can eat a wholemeal roll with it. For dessert crunch 5 walnut kernel halves (ca. 600 kcal).

Total calorie content: approx. 1900 kcal


Breakfast: Fitness breads with vegetables with a plump vitamin topping of apple, carrot and cucumber refined with aromatic curry. For enough nutritional power, you can enjoy 2 servings. Serve with our delicious Matcha Latte with essential amino acids and lovely vanilla (ca. 655 kcal).

Lunch: Celery apple soup the second for a nutrient-rich lunch break. Served with a whole wheat roll and 1 banana for dessert (approx. 640 kcal).

Dinner: Fennel and oat salad with iron-rich raspberries, hazelnut seeds, radishes, red onion and as a highlight with roasted halloumi. You can make 2 servings right away – 1 serving for lunch tomorrow (approx. 620 kcal).

Total calorie content: approx. 1900 kcal

In addition to halloumi, this fennel-oat salad offers an extra portion of iron in the form of raspberries. Photo: SevenCooks


Breakfast: Bircher muesli with mango with iron-rich oatmeal, cashews, sweet vanilla, apple and natural yogurt for a nutrient-rich start to the day (approx. 524 kcal).

Lunch: Fennel and oat salad the second with aromatic halloumi, which also tastes delicious cold. Salad provides an extra dose of enjoyment and nutrients for a delicious lunch break at the office. For dessert we have our crunchy snack almonds (approx. 873 kcal).

Dinner: Vegetable wraps with guacamole and hummus with tortilla wraps baked in the oven and a colorful filling of lettuce, arugula, tomato and carrots. You can make 2 servings right away – 1 serving for lunch tomorrow (approx. 684 kcal).

Total calories: ca. 2000 kcal

Wraps are a super uncomplicated meal that anyone can put together to suit their taste. Photo by SevenCooks


Breakfast: Chocolate hazelnut smoothie bowl with a colorful nutrient mix of raspberries, kiwi, banana, nuts, chia seeds and almond milk (ca. 740 kcal).

Lunch: Vegetable wraps with guacamole and hummus the second à la "to go" combines pleasure and micronutrients such as vitamins, minerals and secondary plant substances particularly successful (ca. 684 kcal).

Dinner: Oven baked fan potatoes with a flavorful cucumber yogurt dip. You can enjoy 2 servings of the savory potatoes and refreshing dip, and stir 5 sliced radishes into the dip (approx. 610 kcal).

Total calorie content: approx. 2000 kcal

The simplest things are sometimes the best. Many dips go well with fan-fried potatoes, such as the cucumber-yogurt dip or a guacamole. Photo: SevenCooks


Breakfast: Kaiserschmarrn in a vegan recipe. Served with our sugar-free applesauce with cinnamon and sweet vanilla. Prepare directly 2 portions of the applesauce – 1 portion for tomorrow noon as dessert – (ca. 572 kcal).

Lunch: Chard risotto à la Bella Italia as a composition of iron-rich chard leaves, onion and garlic complete with antioxidants and aromatic Parmesan cheese, which is sure to please even guests. For dessert we have the 2. portion of applesauce including minerals (ca. 842 kcal).

Dinner: Asian tarte flambee for a sophisticated cross-over treat with iron-rich sugar snap peas, creamy peanut butter, chili and vitamin-rich sprouts. Prepare directly a whole tray – for your sweetheart or a guest (ca. 762 kcal).

Total calorie content: approx. 2200 kcal

This Kaiserschmarrn gets along with only few sweeteners and the apple puree convinces besides with natural fruit sugar. Photo: SevenCooks


Breakfast: Italian caprese sandwich with sun-dried tomatoes, basil and protein-rich mozzarella cheese. You can take the whole mozzarella and serve it with a vitamin-rich good-morning smoothie with pineapple, lamb’s lettuce and mango. The remaining mango is served later for lunch as a dessert (ca. 522 kcal).

lunch: Mushrooms au gratin with tomato and walnut filling with a good amount of protein power, crunchy nuts and aromatic cheese crust. The leftover mango from breakfast is available as a vitamin-rich dessert (ca. 1020 kcal).

Dinner: Yellow Thai curry with aromatic marinated tofu along with an extra portion of essential amino acids, coconut, peas, peppers, coriander and citrus-fresh lemongrass. Served with rice in the classic way (ca. 516 kcal).

Total calories: approx. 2100 kcal

Flavors from the Far East bring this yellow Thai curry right into your kitchen. Photo: SevenCooks

Delicious snacks for nutrient-rich in-between meals

You can choose two or three snacks a day – depending on the amount of energy you want – in addition to your three main meals. Some suggestions are also suitable as dessert.

Ceasar sandwich with whole wheat bread and delicious filling (approx. 360 kcal)

Snack almonds are ideal to take with you and provide unsaturated fatty acids and protein (ca. 253 kcal)

Turmeric spelt breadsticks with creamy carrot cream cheese dip (ca. 553 kcal)

Pear and cranberry porridge with tender rolled oats, vanilla, almond drink and walnuts is perfect "to go" in a jar (ca. 236 kcal)

Amaranth peanut butter bars to go made from iron-rich amaranth in a delicious chocolate coating. It is best to prepare several portions at once (approx. 669 kcal)

Coconut-banana smoothie with tender oatmeal (ca. 334 kcal)

Oven-baked pumpkin chips as a nutrient-rich alternative to convenience foods (approx. 192 kcal)

Crispy Tempeh Sandwich with an extra portion of protein (ca. 266 kcal)

If you want to gain weight, feel free to include snacks, like this Caesar sandwich, as a snack between meals. Photo: SevenCooks

Tip: In addition, nuts, trail mix, fruit, smoothies or whole grain cookies are suitable as a nutrient-rich snack.

Reasonable reasons for gaining weight

If you suffer from underweight, it makes sense to calculate your weight step by step increase to a healthy normal weight.

Especially if you Low energy and your mental and physical performance decreases.

Other accompanying symptoms of a too low body weight can be besides Difficulty concentrating also fatigue and an increased Susceptibility to infection its.

Do I have underweight? Calculate BMI

A too low body weight can be an indication that your body is

not with enough energy

and essential nutrients
is provided.

Underweight is defined as having a BMI (body mass index) below 18.5.

How to calculate your BMIDivide your body weight by your height squared.

An example:

You weigh 53 kg and are a 1.70 m tall.

Multiply 1.70 by 1.70, which gives 2.89 (a calculator helps ;-) ).

divide 53 by 18.34.

Your BMI is 18,34 – you are slightly underweight.

External signs of being underweight

Outward signs of being underweight include u. a.

dry, pale skin

limbs appear too narrow.

With increasing weight loss – for example with Anorexia nervosa (anorexia) – can also feel a downy hair growth on the entire body (protective function against further energy loss through freezing) show.

Also a sunken cheeks and protruding bones are signs.

The absence of periods Is among the other possible symptoms of a pronounced underweight.

Tip: In case of massive underweight, eating disorders and psychological causes, you should definitely get a professional support search. Our diet plan to gain weight is suitable for people who are slightly underweight and want to gain a few kilograms on their own.

Healthy weight gain: how to get started?

The basis for a healthy body weight is wholesome and balanced diet with a high proportion of plant-based foods.

Recipes for gaining healthy weight can also be taken away like this Mexican pasta salad in a jar

This recipes for Mexican pasta salad in a jar is ideal to take with you. Photo: SevenCooks

To gain weight in a healthy way, foods with high energy density, which at the same time provide an extra portion of nutrients. Later I will introduce you to suitable foods.

Tip: If you want to gain weight on your own, possible diseases, hormonal disorders and intolerances should be ruled out beforehand. This is especially true if you have recently lost an unexpected amount of weight or suffer from a lack of appetite.

How many calories should I eat?

The daily amount of energy depends on how much you are underweight.

As a guide:

If you consume 500 kilocalories a day in addition to your energy needs, you can eat about 500 grams of weight per week – and ca. 2 kilograms per month – gain weight.

This does not mean:

That you should meticulously count calories. The focus of weight gain is on healthy eating habits and enjoyment. It’s perfectly okay if you gain more or less weight at times. The important thing is not to put pressure on yourself and weigh yourself no more than once a week.

Tip: If you are severely underweight – especially in combination with an eating disorder such as anorexia (anorexia nervosa) or a mixed form of anorexia and bulimia – you should definitely take a professional support Look for foods that help you gain weight.

With which foods you can gain healthy weight?

Focus on plant foods with unsaturated fatty acids such as avocado or almonds and carbohydrates from whole grains, vegetables and fruits.

– Potatoes, brown rice& Whole grain pasta

– high quality vegetable oils (z. B. flax or walnut oil)

– Sunflower seeds, sesame& Cashews

– Dark chocolate (rich in antioxidants)

– Bulgur, quinoa, green spelt, couscous& Millet

– Almond and nut purees

Health risks due to "calorie bombs" (flax or walnut oil)

To gain weight not only successfully, but also healthily, you should focus on nutrient-rich foods.

Otherwise, your weight will increase, but you risk nutrient deficiencies and diseases such as hypertension (high blood pressure), diabetes, and cardiovascular disease.

Make sure you don’t eat too many high-calorie foods that are just "empty" Contain calories. Giving your body energy but little or no nutrients. For example, this applies to sugar.

Many convenience foods such as frozen pizzas or sauces contain high amounts of sugar and should only be eaten in moderation – even if you want to gain weight. Photo: SevenCooks

You should be careful with

highly processed convenience foods. They often contain additives, hidden salts and sugars, and industrial fats.

large amounts of animal fats, because they contain too much saturated fat and cholesterol. An exception is fatty sea fish such as salmon, herring or mackerel, which provide an extra portion of omega-3 fatty acids.

Highly sugared foods, especially beverages such as sodas and soft drinks.

For more info on healthy eating, take a look here: 7 reasons why you can get more out of life with a healthy diet

Which foods are not suitable for healthy weight gain?

– Croissants, cake& sweet pastries

– Fried foods like French fries

– high-fat cheese& High-fat sausage

– mayonnaise, chocolate cream& Ready-made sauces

– White flour products& Eggs (okay in moderation)

– high-fat and high-sugar convenience foods

Tips: You do not have to do without these foods completely, but these products should remain the exception. Pay particular attention to animal-based foods such as butter, eggs, cheese and co. on organic quality.

Practical everyday and kitchen tips

Always have some nuts on the go.

As an alternative to glutamate-containing chips, you can prepare marinated and spicy oven chips and add z.B. Serve guacamole.

Kale chips are a healthy snack and are easy to make yourself

You can easily make vegetable chips at home in the oven – and you already have a healthy snack. Works not only Kale. Photo: SevenCooks

Make salad dressings with 2 to 3 tablespoons of flax or walnut oil per serving.

Cover seasonal fruit – or bananas in winter – with dark, melted chocolate& Garnish with a few chopped nuts.

Prefer a natural fat content in dairy products (e.g., milk). B. Whole milk or. natural yogurt).

Oven fries marinated in canola oil and spicy seasoning are a nutrient-rich, healthy alternative to industrial fries.

Instead of using cream quark (40 percent fat) for desserts or dips, enrich organic quark with 20 percent fat additionally with high-quality vegetable oil (healthier fatty acid profile).

Refine muesli with nuts, banana, coconut chips, vegetable cream and grated dark chocolate.

Prepare semolina porridge from wholemeal semolina& Fortify with vegetable cream.

Spice up salads with avocado, olives, organic mozzarella or feta, whole-grain crôutons, and nuts.

Tip: For a quick and healthy rice pudding, you can cook whole grain rice flakes (from health food stores and some drugstores and supermarkets) briefly in whole milk, enrich with plant-based cream and serve with berries or applesauce.

The best way to snack healthily is to! If you want to learn more about it, click here: Sweet temptation – healthy sacks for everyday life

How often do I need to eat to gain weight?

When losing weight are Snacks hindering – when gaining weight they help you. You can add, for example, to the three main meals, two snacks and preferably a late meal.

But this does not mean that you should eat without stopping! Between meals you should take small breaks, because from a health point of view it doesn’t make sense for your blood sugar to shoot up constantly. This can z. B. increase the risk of type 2 diabetes.

Your digestive system also benefits from an occasional food abstinence (eating break).

Drinks to gain weight at a glance:

For your meal breaks, I recommend Unsweetened beverages, to prevent a permanent rise in blood sugar. With meals you are welcome to have a glass of Juice enjoy – getting an extra dose of vitamins, minerals and phytochemicals.

Green smoothies provide you with lots of nutrients, like this lamb's lettuce smoothie

Eat your veggies: green smoothies provide you with lots of nutrients, like this one Lamb’s lettuce smoothie. Photo: SevenCooks

Industrially over-sweetened fruit juice drinks, nectars, lemonades or iced tea, on the other hand, should remain the exception, as they provide little or no valuable micronutrients other than sugar and additives.

My beverage tips:

– Freshly squeezed juice or direct juice from the refrigerated section.

– Fortify coffee and green or black tea with a little honey and vegetable cream. Why vegetable cream? Because animal fat, as found in conventional cream, inhibits the cell-protective effect.

– Plant milk or organic whole milk if desired (also as a milkshake with banana, vanilla and a little honey).

– Fortify smoothies with nuts or almonds, flaxseed, oil, avocado, melting flakes and banana.

– Refine a cocoa with melting flakes, vegetable cream and honey.

Tip: Melt flakes are wholesome and soluble oat or spelt flakes that can be used to enrich drinks – especially milk and smoothies – with extra nutrients. They are also suitable for refining and thickening sauces or homemade puddings.

Psychological aspects – Conscious enjoyment

If you want to eat healthy, you should not only pay attention to the nutrient content, but also to the individual enjoyment factor pay attention. Eat only foods that taste good to you. It can be helpful to give yourself a List of favorite high-energy, healthy foods and snacks to create.

Especially if you don’t have much of an appetite, I would encourage you to prepare your meals in a loving and appetizing way.

Regarding satiety: Listen to your gut feeling. When you feel comfortably full, it is important in terms of your well-being not to eat beyond the feeling of satiety. However, it can take a while until your stomach gets used to the increased amount of food.

Typical for eating disorders is that sufferers are no longer able to feel a natural sense of hunger and satiety. In this context, I would recommend you psychological support. In addition, the causes of your underweight can be uncovered in this way.

Take enough time for meals and create a pleasant atmosphere without distractions such as watching TV, talking on the phone, etc.

Tips for choosing& to enrich main meals

– The main meals should provide at least 500 calories.

– Pasta& sprinkle risotto with parmesan cheese.

– Dips, soups& enrich sauces with linseed or walnut oil or vegetable cream.

– Serve an appetizer and/or dessert with the main meal.

– Sprinkle dishes with chopped nuts& put some oil on top.

– Increase the carbohydrate portion – for example potatoes, pasta or rice.

build up muscles

For healthy weight gain, it is important to build muscle as well.

In order to build muscle tissue, your body not only needs to be supplied with enough energy and protein in the form of food, but the muscle cells need to be nourished by physical exercise be activated.

The best way to do this is with a targeted muscle training using your own body weight – push-ups, for example – or building muscle with dumbbells or barbells. Fitness equipment.

Tip: If you have not been very physically active so far, I would recommend that you take it easy. Too intensive physical activity would additionally stand in the way of weight gain.

Food for muscle building

The nuts and bolts of muscle building are foods rich in protein. The higher the biological value of the food protein (protein quality), the more effectively body protein – i.e. muscle tissue – can be built up from it.

Form the basis of high quality protein essential amino acids.

For an optimal muscle build-up, the following food combinations are useful, as they have a particularly high biological value:

Milk and potatoes, z. B. Mashed potatoes

Egg with potatoes, z. B. Scrambled eggs with potatoes

Cereals with milk, z. B. Muesli or pancakes

Cereals and legumes, z. B. Chili with rice

Cereals with yogurt, z. B. Oatmeal with yogurt dip

Cereals with cheese, z. B. a sandwich with mozzarella

You want to know how much protein you need per day? As a guide, your body needs 0.8 to 1 g of protein per kilogram of body weight.

The recipes in our weight gain nutrition plan provide a high proportion of essential amino acids and correspondingly high-quality protein.

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