Question:

I'm 17 years old and 170cm tall. I weigh 48kg. I am underweight and would like to gain weight. However, I would like to gain muscle tone as well as a little fat. Could you suggest a sample meal plan for me to gain weight? And do you have some suggestions on what type and how much exercise I should be doing?

Response:

You should be increasing your intake of protein-rich foods, which are vital for growth and maintenance of muscle, as well as healthy fats and complex carbohydrates in your diet. Choose healthy kilojoule-rich, nutrient-dense foods over heavily processed high-kilojoule junk foods that contain a lot of sugar and hydrogenated oils and are void of any goodness.

Here are some healthy meal suggestions to promote healthy weight gain, and include a few higher kilojoule, nutrient-rich snacks throughout the day. Don't forget to add plenty of fresh fruits and vegetables in your daily diet.

Breakfast: Muesli with nuts and seeds, fresh fruit and whole yoghurt. Scrambled eggs with avocado and two pieces of wholegrain toast with flaxseed oil.

Snacks: Nut butter on wholegrain toast. Smoothie with protein powder, fresh coconut flesh, fresh fruit and LSA. Nuts and seeds with dried fruit. Muesli bars.

Lunch: Chicken sandwich on rye bread with avocado and lots of salad. Wholemeal pasta with pesto and salmon.

Dinner: Fish with baked root vegies with tahini sauce and steamed greens. Satay chicken with steamed rice and Asian greens.

After dinner: Blueberry buckwheat pancakes with whole yoghurt. Warm almond milk drink with cinnamon and a little honey.

With regards to exercise, to put on muscle you should be weight training a minimum of three times a week. Find yourself a good personal trainer to write you a program.

For more information visit Lisa's website, Art of healing.