How to Gain Weight Healthfully

The Cost of Calories

Gaining weight can be expensive if you choose lots of commercial protein shakes or sports supplements. You can get the same results with standard foods.

Foods at home

Serving size

Calories

Price

Cost/100 cals

1 cup Granola +
1 cup 2% milk

1 bowl

500

$1.00

$0.20

Peanut butter & jelly sandwich

3 Tbsp PB; 2 Tbsp jelly; 2 slices oatmeal bread

 

650

 

$0.95

 

$0.15

Chocolate milk, 1% fat

16-ounces (tall glass)

300

$0.60*

$0.20

Carnation Instant Breakfast

1 packet mixed into 8 ounces 2% milk

250

$0.80

$0.32

Welch's 100% Grape juice

16-ounces (tall glass)

280

$1.00*

$0.36

Muscle Milk, powder

2 scoops

310

$1.78 / serving**

$0.57

 

 

 

 

 

Drinks bought on the run

 

 

 

 

Nesquick

16-ounce bottle

300

$1.79
(at supermarket)

$0.60

Carnation Essentials

11-ounce bottle Ready to Drink

260

$1.75
(based on 4-pack)

$0.67

Ensure

8-oz bottle

250

$1.50
(based on 6-pack)

$0.60

Muscle Milk, Ready to Drink

14-ounce bottle

230

$3.59
(at CVS)

$1.56

* based on ? gallon price        **based on 5-lb tub of powder ($57)

By following these rules, you should see progress. But honor your genetics: If your father was slim until age 40, then you might follow the same footsteps. Most people do gain weight with age as they become less active, more mellow, and have more time to eat.

MoreAvoiding Nutrition Confusion

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