Foods to Gain Weight: Salad Edition

Salads aren’t commonly considered foods to gain weight. In fact, they have a reputation for helping people lose weight. But the good news is that they can help you gain weight, depending on the type of salads you eat and what ingredients they contain.

If you’re reading up on how to gain weight the healthy way, you know it’s not good to eat everything in sight. You still need vitamins and minerals, and salads happen to provide them. Salads aren’t just foods to gain weight; they also contain nutrients, fiber, and proteins that are good for you.

Here are a few salad recipes you can make at home that will help you gain weight:

Chicken Salad

This chicken-and-vegetable salad will take care of your protein and nutrient needs. When people ask them how to gain weight the healthy way, nutritionists often recommend using chicken breasts to get the necessary protein while staying away from unwanted fats and cholesterol.

To make chicken salad, dice 6 cooked chicken breasts and mix them with 1 cup chopped celery, 1 teaspoon herbs and spices, and 1 cup mayonnaise.

Broccoli Chicken Salad

To make an even healthier chicken salad, add more fruits and vegetables such as broccoli, onions, and raisins, which are rich in vitamins and minerals.

In a bowl, combine 1 1/2 cups cooked cubed chicken breast, 1 1/2 cups fresh broccoli, 1/4 cup chopped red onion, 2 tbsp golden raisins, 2 tbsp salted sunflower kernels, and 2 strips of cooked crumbed bacon. In another bowl, mix 1 tbsp red wine vinegar and 1 tbsp sugar. Add 1/3 cup mayonnaise. Combine the dressing with the chicken-broccoli mixture and toss.

Taco Salad

Aside from chicken, beef is another great source of protein and one of the suggested foods to gain weight.

Cook 1/2 lb ground beef in a skillet over medium heat until no longer pink. Drain. Add 1 can (undrained) chili beans, 1/3 cup chopped onion, 1/2 cup chopped green pepper, 1 can (drained) sliced olives, and 1/4 tsp salt.

On a plate, arrange corn chips, shredded lettuce, chopped tomatoes, shredded cheddar cheese, and the beef mixture. Enjoy.

Tuna Salad

Fish are good sources of healthy fats. This makes them another good example of foods to gain weight.

The following tuna salad is easy to prepare, since you can use ingredients commonly found in the kitchen.

In a bowl, combine 1 can (6 oz) drained tuna, 1 can (15 oz) chickpeas, 1 peeled and diced cucumber, 2 chopped hard-boiled eggs, and 1 lettuce head cut into bite-sized pieces. Toss the ingredients with 1/2 cup French dressing.

Steak Salad

This salad is a great treat for special days.

In a preheated oven, broil 1 1/2 lbs sirloin steak. Broiling time may be 3 to 5 minutes per side, depending on how done you’d like your steak to be. Once cooled, cut them into pieces. On chilled plates, arrange some lettuce, sliced plum tomatoes, and fresh mushrooms. Sprinkle with walnuts and crumbled blue cheese. Add the steak slices on top.

For the dressing: In a bowl, combine 1/3 cup vegetable oil, 3 tbsp red wine vinegar, 2 tbsp lemon juice, 1/2 tsp salt, 1/8 tsp ground black pepper, 1/8 tsp liquid smoke flavoring, and 3 tsp Worcestershire sauce. Drizzle it over the salad.

A Friendly Reminder

To take full advantage of salads and other foods to gain weight, make sure you follow a meal plan. This will help you keep track of your specific meals, food servings, and nutritional requirements so that you can successfully reach your ideal weight.

Credits: Images and Recipes from All Recipes

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