Weight Loss Center

2400 Calorie Weight Gain Diet - Example 1

Day 1

Breakfast
1 cup granola
2 tbsp chopped nuts
2 tbsp raisins
1 banana
1/2 cup low-fat milk
1/2 cup orange juice

Snack
Thick slice whole wheat toast
1 tbsp peanut butter

Lunch
1/2 avocado, sliced
3 oz can tuna in oil, drained
2 sliced tomatoes
handful olives
Mixed salad leaves
2 tsp olive oil
tbsp sesame seeds

Method: Put the salad leaves in a bowl, top with the avocado, tuna and tomatoes. Sprinkle olives over, then drizzle oil on top and sprinkle with the seeds.

Snack
1/2 cup low-fat milk
Slice pound (fruit) cake

Dinner
5 oz skinless, boneless chicken breast
2 cups mixed sliced vegetables (like peppers, mushrooms, onions, carrots)
1/4 cup chicken broth
1/2 cup canned chickpeas (drained)
1/2 cup chopped tomatoes
1 cup cooked (5 tbsp uncooked) brown rice

Method: Cut chicken into chunks, put in casserole dish with the remaining ingredients (except rice), and cook in a moderate oven for about 30 minutes. Serve over rice.

Snack
Bowl fresh fruit
Scoop ice-cream