Lean Mass Builder: Healthy Eating Habits for Weight Gain

Gaining weight (muscle and healthy mass) requires a consistent caloric surplus, but it must come from nutrient-dense foods, not junk food. The goal is to build lean mass, not just store unhealthy fat.

1. Maximize Protein Intake (The Building Block)

Protein is the single most important nutrient for building muscle.

• Action: Aim for $\text{1.6}$ to $\text{2.2}$ grams of protein per kilogram of body weight. Include high-quality protein in every meal and snack (Nanavati Max Hospital, 2025).

• Sources: Lean meats, fatty fish (rich in Omega-$\text{3}$s for recovery), eggs, dairy, and plant proteins like lentils, chickpeas, tofu, and quinoa.

2. Calorie-Dense, Healthy Fats

Fats are the easiest way to increase calories without increasing volume too much.

• Action: Drizzle $\text{1}$ tablespoon of cold-pressed olive oil or groundnut oil over your meals, salads, or roasted vegetables.

• Sources: Avocados, nuts (almonds, walnuts), seeds, and nut butters.

3. Fuel with Complex Carbohydrates

Carbs provide the energy required for intense workouts and daily activity, which is crucial for maximizing muscle gain.

• Sources: Whole grains (brown rice, oats, whole wheat) and starchy vegetables (sweet potatoes, potatoes, squash).

4. Strategic Snacking

Eat high-calorie, nutrient-dense snacks between meals to maintain a consistent caloric surplus.

• Action: Use smoothies with protein powder, milk, fruit, and nut butter; mixed dry fruits and nuts (like the evening snack ideas in Blog $\text{22}$); or whole-grain crackers with hummus (Nanavati Max Hospital, 2025).

5. Eat Frequently

Instead of three large meals, aim for five or six smaller, nutrient-dense meals throughout the day.