It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan. Don t eat anything plain.
Weight training helps convert the extra calories into muscle rather than flab.
Aim for 2-3 times per week. Wrap vegetarian refried beans, shredded low fat cheddar cheese, and tomato salsa in a couple of flour tortillas. Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola. Add raisins or other dried fruits to boost the calories and carbs. Naturally fat free.