Diet for gaining weight

Diets for gaining weight are based on a large calorie intake. What should we bear in mind to do it in a well-balanced way?

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What can I eat to gain weight very quickly?
Which is the best vitamin to gain weight quickly?
How can I gain 20 kilos?

Gaining weight can sometimes be like an obstacle race. In a world where it seems like everyone wants to show off a slim figure, it’s hard to imagine that this is a problem for some and it can even give them a complex. There are reasons for gaining weight, like
wanting to gain muscle mass, to be more competitive in some sports, to overcome a lack of appetite or for a healthier appearance. It is important not to take away the value that people’s goals have for them.

What can I eat to gain weight very quickly?

Gaining weight isn’t about starting to devour bags of crisps, fast food, foods that are high in saturated fats or cakes, or drinking sugary fizzy drinks just because this will enable you to see the numbers increase on the scales.

The first step is to draw up a well thought out diet plan to try to gain kilos gradually, so you reach a healthy weight for your height and age. You should choose foods so that each mouthful is full of good nutrition.

 Taking some things into account beforehand can be a big help:

1. Calorie intake will always need to be higher than the calories burned.
2. You need to eat small volumes. There is no need to eat an abundance of food: adding small extras to that sandwich, snack or a meal can help to gain energy by
eating healthy foods.
3. We should choose extras that are rich in healthy fats.
4. Almonds, peanuts, seeds, avocados and oils are excellent sources of healthy vegetable fats full of nutrients and calories.
5. Animal fats supply the same amount of calories as vegetable fats, but they also contain saturated fats that can increase bad cholesterol.
6. We should make sure we eat enough protein each day in every meal without forgetting about carbohydrates.

7. It is important to have regular mealtimes.
8. We should have good quality sleep, manage our emotions and stress properly.

Frittata with figs and goat’s cheese

Ingredients (2 people)

  • 3 large eggs
  • 2 egg whites
  • 100 ml semi-skimmed milk
  • 10 ml mustard
  • ½ teaspoon turmeric
  • 1 g fresh thyme or dry if preferred
  • 5 figs
  • 40 g goat’s cheese
  • Fresh parsley to taste
  • Black pepper, salt
  • 40 ml extra virgin olive oil

Method | Time: 25 minutes

  1. Preheat the oven to 180ºC. Place the eggs with the whites, milk, mustard, turmeric and thyme in a bowl and season with salt and pepper. 
  2. Whisk everything gently and heat in an iron frying pan or earthenware casserole dish with a diameter of 19-20 cm, with olive oil.
  3. Add the egg mixture and leave to set at a medium temperature for 8-10 minutes. 
  4. Wash the figs, remove the ends and cut into slices, but not too thick.
  5.  Insert the pan/casserole dish into the oven so the top starts to set, for around 3-5 minutes. 
  6. Remove carefully and spread the figs and crumbled cheese on top and add a drizzle of oil. 
  7. Return to the oven for a few minutes or until the frittata is set. 
  8. Serve with freshly chopped parsley.

Energy 450 kcal
Fats 32.81
Proteins 19.42
Carbohydrates 19
Sugars 19
Fibre 2.55
Saturated Fatty Acids 8.27
Monounsaturated Fatty Acids 18.3
Polyunsaturated Fatty Acids 3.57
Cholesterol 317

Aubergine and courgette curry with coconut milk

Ingredients (2 people)

  • 80 g onion cut in half with half chopped
  • 3 cloves garlic
  • 20 g fresh ginger, peeled
  • 5g of fresh coriander
  • ½ chilli
  • 2 g turmeric
  • 1 g of ground cumin
  • 50 ml coconut oil
  • 120 g large ripe banana, cut into slices
  • 120 g aubergine, cut into cubes
  • 300 g courgette, cut into cubes
  • 400 ml coconut milk
  • 250 ml stock
  • Salt

Method | Time: 50 minutes.

  1. For the curry paste, crush half an onion, the garlic, ginger, coriander, seedless chilli, turmeric, cumin and coriander seeds with melted coconut oil. 
  2. Heat this paste in a saucepan or casserole dish with a little more coconut oil until it melts and starts to bubble, for a minute or two.
  3.  Add the banana and fry with a drizzle of the coconut milk, crushing the fruit with the ladle.
  4. Add the rest of the finely chopped onion and stir everything for a few minutes.
  5.  Add the aubergine and courgette, add a little salt and stir well to incorporate all of the flavours.
  6. Reduce to medium heat and fry everything together for 8-10 minutes. 
  7. Add nearly all of the stock and the rest of the coconut milk. 
  8. Stir, bring to the boil, reduce the heat and cover.
  9. Cook for approximately 30 minutes, stirring occasionally.

Energy 358 kcal
Fats 29.2
Proteins 8.07
Carbohydrates 15.71
Sugars 14
Fibre 3.41
Saturated Fatty Acids 22.07
Monounsaturated Fatty Acids 2.47
Polyunsaturated Fatty Acids 4.21
Cholesterol 0

Strawberry custard desserts

Ingredients (4 people)

  • ½ litre semi-skimmed milk
  • 50 g sugar
  • 6 egg yolks
  • 250 g strawberries
  • 70 g chocolate
  • Mint leaves

Method | Time: 20 minutes

  1. Clean the strawberries (set 2 aside) and grind them with an electric blender. 
  2. Sieve the resulting purée and set aside. 
  3. Cut the other two strawberries into small pieces and set aside.
  4. Place the yolks in a large bowl, add a drizzle of milk and mix well with a whisk. 
  5. Add the sugar and the rest of the milk, continuing to whisk as you do so.
  6. Pour the mixture into a saucepan and heat on a low heat until it is almost boiling, constantly stirring gently with the whisk.
  7.  Remove from the heat and add the strawberry purée, continuing to mix. 
  8. Leave to cool in a jug.
  9. Divide the custard into 4 glasses.
  10.  Grate a little chocolate on top and decorate with the small pieces of strawberries and some mint leaves. 
  11. Serve.

Energy 305 kcal
Fats 17.3
Proteins 9.64
Carbohydrates 28
Sugars 27.72
Fibre 3.62
Saturated Fatty Acids 7.15
Monounsaturated Fatty Acids 5.53
Polyunsaturated Fatty Acids 1.64
Cholesterol 309


Vegetable stir fry with tempeh and quinoa

Ingredients (1 person)

  • 200 g frozen mixed vegetables
  • 15 ml soy sauce
  • 10 ml extra virgin olive oil
  • 80 g quinoa
  • 50 g smoked or natural tempeh
  • Ground black pepper to taste
  • Lemon zest to taste
  • 5 walnuts
  • 5 g sesame seeds
  • 5 g garlic powder
  • 5 g agave syrup

 Method | Tiempo: 45 minutos

  1. Cook the quinoa according to the instructions, usually for between 15 and 20 minutes. Set aside.
  2. Put the frozen vegetables in a frying pan or wok with olive oil and cook on a medium heat for approximately 12 to 15 minutes, until they brown a little and become crispy. 
  3. Season with soy sauce, the lemon zest and garlic powder and leave for 5 minutes for all of the flavours to fuse. Set aside.
  4. Meanwhile, take the tempeh and cut into strips or small squares. Brown each portion for 2 or 3 minutes on each side in a frying pan without oil. Set aside.
  5. Assemble the dish with the quinoa, followed by the vegetables and tempeh, and finish with the sesame seeds, chopped nuts and a drizzle of agave syrup.

Energy 733 kcal
Fats 26.36
Proteins 29.76
Carbohydrates 94.21
Sugars 12.05
Fibre 14.69
Saturated Fatty Acids 3.71
Monounsaturated Fatty Acids 10
Polyunsaturated Fatty Acids 10
Cholesterol 0