Weight gain diet

Recently, I received a request for a weight gain diet for women. i put one together following the same guidelines of my very own diet and I wanted to share it with you all. DISCLAIMER: This is just a suggestion from my personal success and experiences and is not to replace advice from a professional.

This diet consists of 2100-2200 calories and was created for a person who will be lifting heavy weights 3-5 times a week.

Breakfast:
1/2 cup of steel cut or plain instant oats
2 whole eggs & 4 whites
healthy fat (ie: avocado, nuts, feta cheese, flaxseed or fish oil)
Alternate to oatmeal can be two slices of bread and 1 cup of fruit; vegetables can be added to eggs

Snack:
Healthy protein (1/2 c cottage cheese, 2 tbsp of pb, cheese, etc)
whole wheat carb (ie: wheat crackers, whole wheat wrap, slice of bread)

Lunch:
8 oz of a lean protein (ie: fish, shellfish, turkey, chicken, or lean meat)
1 cup of brown rice or 3-4 oz wheat pasta or 12 oz yams
Large salad (green vegetables)

Snack:
Quality why protein high in both protein and complex carbs
This meal should be centered around your workout so adjust accordingly

Dinner:
12 oz of vegetables
8 oz of lean protein (change from lunch protein for max variety)
1 c brown rice, 3-4 oz wheat pasta, or 12 oz yams

If you feel that you are still hungry the following are great bedtime snacks:
Casein protein shake
Almond butter & milk
Cottage cheese and rice cakes
100% fruit pops and low fat string cheese

Enjoy!
~wL