How to gain weight healthily? How to Gain Fat | Sinhala

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how to gain weight**Breakfast:**
Scrambled eggs with spinach and tomatoes
Whole grain toast with avocado
Greek yogurt with honey and berries

*Mid-Morning Snack:*
A handful of almonds or mixed nuts
Banana

*Lunch:*
Grilled chicken or tofu salad with mixed greens, quinoa, chickpeas, and a vinaigrette dressing
Whole grain roll or pita bread

*Afternoon Snack:*
Cottage cheese with pineapple chunks
Carrot and cucumber sticks with hummus

*Dinner:*
Baked salmon or a vegetarian protein source like lentils
Steamed broccoli and brown rice
Mixed vegetables sautéed in olive oil

*Evening Snack:*
A smoothie with protein powder, banana, peanut butter, and milk (or a dairy-free alternative)
Whole grain crackers with cheese

*Additional Tips:*
Drink plenty of water throughout the day.
Include healthy fats like avocados, nuts, and seeds in your meals.
Focus on nutrient-dense foods, but don't be afraid to indulge in occasional treats to meet your calorie goals.
Monitor your weight gain progress and adjust your calorie intake as needed. #workout #asiacup2023