Peanut butter sandwiches are a mainstay of grade school lunches, but can still be a healthy part of an adult diet. When your goal is weight gain, peanut butter is an inexpensive source of high-quality calories. It’s easy to find, and you can incorporate it into a myriad of foods. From brain-to-sweet, peanut butter has remarkable amounts of protein, B vitamins, vitamin E, zinc, potassium, phosphorus, and magnesium—make it a great choice for snacks and meals. Use to add nutrition and calories to food.
How Peanut Butter Helps You Gain Weight
Achieving a healthy weight requires dedicated diet and exercise. You can certainly pile on the pounds by overeating chips, soda, pizza and sweets, but these unhealthy foods contain sugar, fat and very little nutrition. Combine a diet of nutrition-rich foods to build muscle gain and bone strength, instead of gaining fat.
Whether you’re trying to gain weight after an illness, naturally fill out a thin frame, achieve an athletic build or become stronger and less frail, peanut butter supports your goal 1/ To increase your size between 2 pounds and 1 pound per week, add about 250 to 500 calories per day of nutrient-rich calories instead of junk food. One serving of peanut butter, equal to 2 tablespoons, contains approximately 200 calories. Add one serving to two meals and one snack a day and you’ve increased your daily intake by 600 calories, resulting in a gain of more than 1 pound per week.
Breakfast and Snack Uses of Peanut Butter
For breakfast, spread peanut butter on toast or a bagel. Use it to top whole-wheat pancakes or waffles. Stir 2 teaspoons into hot cereal, such as oatmeal. Dip the pumpkin apples and bananas in the nut butter.
Combine peanut butter with woven wheat crackers for a quick breakfast. Make peanut butter, banana and honey sandwiches on whole wheat bread to stash in a backpack or purse for an after-dinner snack. Carry individual packets of peanut butter as a more convenient snack when you’re on the road.
Add Peanut Butter to Lunch or Dinner
A peanut butter sandwich makes an easy-to-pack, calorie-dense lunch. Serve it with sides such as apple, cut-up carrots, yogurt and milk to make a meal containing about 600 calories.
For a more substantial meal, make a dipping sauce from peanut butter, soy sauce, brown sugar, rice wine vinegar, garlic and ginger for 45 calories per tablespoon. It is served with grilled meat, Asian-style noodles or a stir-fry with substantial brown rice.
Use peanut butter instead of tahini with chickpeas, lemon juice and garlic to make a homemade hummus, which has more than 400 calories per cup. Eat hummus with whole wheat pita or whole grain crackers.
Peanut Butter Post-Workout
Resistance training is important when you’re trying to gain muscle mass, but you certainly burn calories during exercise, which can interfere with creating your caloric surplus. To replace those calories, Foster is a post-workout snack with carbohydrates and protein to facilitate muscle growth and muscle repair. Blend a scoop of whey protein powder with about 25 grams of protein, 1 cup of milk, 2 tablespoons of peanut butter and a large banana for a 550-calorie shake. Add a tablespoon or two of ground flax for another 40 to 80 calories.
Peanut Butter Substitute
Although peanut butter is a good choice for weight lifting, experiment with other nut butters — or nut butters made from several types of nuts — for flavor and nutritional variety. Almond and cashew butters have roughly the same number of calories as peanuts. Almond butter has more bone-strengthening calcium, while cashew butter has slightly more brain-building omega-3 fatty acids. Cashew butter is low in protein, however, with 4 grams per 2-tablespoon serving. Use these nuts to add calories the same way you’d use peanut butter.