Healthy meals you should take to help add or lose weight

Everyone has that ambition of achieving a certain body weight and would do anything to attain it.

To gain weight, you need to consume more calories than your body burns. Calculate your daily caloric needs and aim for a surplus by eating nutrient-dense foods.

Here are some nutrient-dense foods that can help:

• Homemade Protein Smoothies: Blend ingredients like banana, chocolate whey protein, and peanut butter for a tasty, calorie-rich shake. You can also try a vanilla berry shake with mixed berries, Greek yogurt, and vanilla whey protein, or a super green shake with spinach, avocado, pineapple, and unflavored whey protein.
• Dairy Milk: Whole milk provides a balance of proteins, carbs, and fats. It’s an excellent source of calcium and both casein and whey proteins, which support muscle growth.
• Starchy Vegetables: These include potatoes, sweet potatoes, and corn. They’re calorie-dense and nutritious.
• Avocado: Creamy and rich in healthy fats, avocados add calories to your meals.
• Red Meat: Beef, lamb, and pork are high in protein and calories.
• Cheese: A tasty way to boost your calorie intake.
• Nuts and Nut Butter: Almonds, peanuts, and other nuts are calorie-dense. Nut butter (like peanut or almond butter) is also a good choice.
• Dried Fruits: Add them to salads or snacks for extra calories in a nutrient-rich way.

When it comes to losing weight, incorporating specific foods into your diet can be helpful. Here are some foods to consider:

• Eggs: They’re nutrient-dense, high in protein, and fat, which helps you feel full. In a study, participants who had eggs for breakfast reported greater satiety than those who ate low-fiber cereal and milk.
• Leafy Greens: Kale, spinach, and collard greens are packed with fiber and nutrients, keeping you satisfied and hydrated. They also contain thylakoids, linked to increased fullness and better appetite management.
• Fish: High-quality protein, healthy fats, and essential nutrients make fish a great choice. It can help you manage weight and may supply iodine for thyroid function and metabolism.
• Cruciferous Vegetables: Broccoli, cauliflower, and cabbage are high in fiber and filling. They’re low in calories, making them ideal for weight loss.
• Chicken Breast and Lean Meats: Skinless chicken breast and lean red meats (like tenderloin and flank steak) provide protein and iron with less saturated fat.