Can anyone help me come up with a meal plan?

[thathoopla]

I am underweight at 5' 4" and 100lbs. I have been to the doctor and health-wise, I am fine. No thyroid or anemia problems. I am just thin. I think my biggest problem in trying to gain some weight is that I don't have stable times for eating, plus I live at home so I'm not exactly able to control what I eat since mom cooks. Sometimes I just lose my appetite.

 

I'm not a vegetarian and usually have chicken or beef. Rarely do we eat fish at home. We usually have a lot of fruits, veggies, milk, grains, and nuts.

 

I've looked around online for food advice but still find it hard to really plan out my meals. For e.g. if I'm supposed to eat 5-10 servings of fruits and veggies, I don't really get how I can eat all that in one day with my small stomach Planning meals for the ingredients I have on hand seem to be the most difficult.

 

I'd like to be around 125lbs, but as long as I get to 115 soon enough I think I would be very happy.

 

Thanks in advance to anyone who can help out.

[eggplant47]

It sounds like the foods your already eating are excellent choices but you could get a protien powder and simply add it to the foods your mom makes for you or whatever you're drinking. They have a HUGE selection out there, many with added vitamins and minerals.

 

You should also pick up some glycerna bars or shakes to keep with you. They're like 250 calories and they have soy protien, nuts & fruit juices mixed in (but taste really good). It's a good solution for someone who is sometimes too busy in the day to stop and eat an actual meal.

[Ivory_Tower]

You aren't alone. I have the same problem as you except I'm taller! People aren't very nice about it sometimes.

 

I posted a thread similar to yours, and you might find it helpful:

 

 

 

Mainly, increase your protein intake. Eat extra calories with your meals (like protein shakes, smoothies, etc). Also, work on building muscle. It might work for you.

 

What does your body frame look like? My doctor was concerned about me until seeing me in person. She noted that I had small bones and a small frame, so it was perfectly fine that I was thinner than most. She suggested putting on 5-10 pounds, but nothing too serious.

[Bismark776]

I'm actually in the exact same situation as you, except I'm a guy. 5' 4", 100 pounds. I've actually been 100 pounds since high school, basically no fluctuation that whole time. My doctor said I should do some strength training to add weight but that I'm basically healthy despite my light weight. If I were you the only thing I'd really change about the diet is taking vitamins. Thats the biggest concern with people who are underweight, that they aren't getting the nutrients they need. I take a daily multi-vitamin. Obviously your situation isn't quite the same as mine because of gender but its definitely similar. I just read an article on bbc the other day that talked about being underweight that you might find interesting/helpful link removed.

[HeartGoesOn]

I think part of the reason is genetics. My Mom is very small, and small boned, and my Dad is on the thin side, I'm 5'3", and 106lbs. I do eat healthy, and every now and then will eat non healthy foods. As long as you're in good health, I would try not to worry about it.

[alli]

If your Dr said you are fine health-wise, why do you feel you need to gain weight? Do people give you crap about it, saying "oh, you're too thin" or accusing you of having an eating disorder? If that is the main reason why you want to gain weight, I think you should set them straight, don't put up with those comments & continue doing your own thing. If you really want to gain weight, have your Doctor refer you to a dietician to come up with a diet plan. Definitely don't try to do it by eating more fast food or junk food. It's not healthy, even if you are still within a healthy weight. As someone else suggested, maybe try weight training? I've heard creatine is good for building up your muscles, but it dehydrates you very badly and you need to be very careful to drink plenty of water. Again, I'd definitely see a dietician about this to make sure you do it right!

[annie24]

i hate you.

 

lol. just kidding. really, i can gain weight by just looking at a donut! it's frustrating. that said, we all have our own metabolisms and if the doctor says you are fine, that is important. how old are you? your metabolism will likely slow down as you age and a few pounds will creep on.

 

are you ok with your weight or is this pressure from people outside of you? if you are fine with your weight, and you eat when you are hungry, and don't when you aren't, that is fine. if it is causing you medical problems and you really want to gain some weight, i would look to women's health magazines such as SELF or SHAPE, which often have sample diet meal plans. these often are around 1500 calories and are easy to make foods. if you want to gain weight, just add a scoop of ice cream or some cheese on you sandwich or something like that. a little here, a little there.

 

take care, be confident in yourself!

[thathoopla]

It sounds like the foods your already eating are excellent choices but you could get a protien powder and simply add it to the foods your mom makes for you or whatever you're drinking. They have a HUGE selection out there, many with added vitamins and minerals.

 

You should also pick up some glycerna bars or shakes to keep with you. They're like 250 calories and they have soy protien, nuts & fruit juices mixed in (but taste really good). It's a good solution for someone who is sometimes too busy in the day to stop and eat an actual meal.

 

I know for sure I don't eat enough. Also, being a student kinda makes it hard to eat at the same general times everyday. I often don't have an appetite, either.

 

I hate shakes and smoothies but I may give them a try..

 

You aren't alone. I have the same problem as you except I'm taller! People aren't very nice about it sometimes.

 

I posted a thread similar to yours, and you might find it helpful:

 

 

 

Mainly, increase your protein intake. Eat extra calories with your meals (like protein shakes, smoothies, etc). Also, work on building muscle. It might work for you.

 

What does your body frame look like? My doctor was concerned about me until seeing me in person. She noted that I had small bones and a small frame, so it was perfectly fine that I was thinner than most. She suggested putting on 5-10 pounds, but nothing too serious.

Thanks for the link!

 

I don't really know what my frame is I guess it's "small" but not tiny. Sometimes I could be a size 0, sometimes a size 4.

 

I'm actually in the exact same situation as you, except I'm a guy. 5' 4", 100 pounds. I've actually been 100 pounds since high school, basically no fluctuation that whole time. My doctor said I should do some strength training to add weight but that I'm basically healthy despite my light weight. If I were you the only thing I'd really change about the diet is taking vitamins. Thats the biggest concern with people who are underweight, that they aren't getting the nutrients they need. I take a daily multi-vitamin. Obviously your situation isn't quite the same as mine because of gender but its definitely similar. I just read an article on bbc the other day that talked about being underweight that you might find interesting/helpful .

 

Do you think multivitamins will really help me gain weight?

 

& thanks for the link!

 

I think part of the reason is genetics. My Mom is very small, and small boned, and my Dad is on the thin side, I'm 5'3", and 106lbs. I do eat healthy, and every now and then will eat non healthy foods. As long as you're in good health, I would try not to worry about it.

 

My mom and dad as well as everyone else in my family are of average weight. I'm the skinny one, lol.

 

If your Dr said you are fine health-wise, why do you feel you need to gain weight? Do people give you crap about it, saying "oh, you're too thin" or accusing you of having an eating disorder? If that is the main reason why you want to gain weight, I think you should set them straight, don't put up with those comments & continue doing your own thing. If you really want to gain weight, have your Doctor refer you to a dietician to come up with a diet plan. Definitely don't try to do it by eating more fast food or junk food. It's not healthy, even if you are still within a healthy weight. As someone else suggested, maybe try weight training? I've heard creatine is good for building up your muscles, but it dehydrates you very badly and you need to be very careful to drink plenty of water. Again, I'd definitely see a dietician about this to make sure you do it right!

 

Because I look like a stick? I'm 22 and I want to look like a woman, not a 12 year old boy. I don't have any eating disorders, but I did make this thread to try to get a meal plan. My doctor said to start with 3 full meals a day with snacks throughout the day. That I should keep that up and if I still find I'm not gaining weight after a few months, to go to a dietician after that.

 

i hate you.

 

lol. just kidding. really, i can gain weight by just looking at a donut! it's frustrating. that said, we all have our own metabolisms and if the doctor says you are fine, that is important. how old are you? your metabolism will likely slow down as you age and a few pounds will creep on.

 

are you ok with your weight or is this pressure from people outside of you? if you are fine with your weight, and you eat when you are hungry, and don't when you aren't, that is fine. if it is causing you medical problems and you really want to gain some weight, i would look to women's health magazines such as SELF or SHAPE, which often have sample diet meal plans. these often are around 1500 calories and are easy to make foods. if you want to gain weight, just add a scoop of ice cream or some cheese on you sandwich or something like that. a little here, a little there.

 

take care, be confident in yourself!

 

Health-wise I am fine. Though I do get tired very very easily. Of course I don't want to just eat cheeseburgers all day. I just really want to gain at least 15 lbs...I want to make my body look more full.

 

Women's health magazines sounds like a good idea! Usually there are WAY more articles about losing weight instead of gaining weight. Especially for females. There is more information out there for males to gain weight, but we are physiologically different and I really don't want to have a "muscular" body lol.

 

I mostly want to gain some bulk on my legs. I think if they get bigger, I will look 100x better than I do now with my chicken legs, lol. I don't really have a problem with the upper half of my body.

[Bismark776]

Multi-vitamins won't help you gain weight, thats not why I suggested it. Its just that people who are underweight are often also not getting all the vitamins and other nutrients they need to stay healthy so a multi-vitamin will help prevent a lot of those problems.

[annie24]

well, part of the reason why i suggested the 'diet plans' in there because it sounds like you're not even eating that much. i would at least look at those diet plans, and try to model them, and then eat an extra 200-400 calories on top of that. usually they have healthy food, then you just have to sneak in some extra calories here and there. like i said, put cheese or avocado on your sandwiches, use whole or 2% milk instead of fat free, have a scoop of ice cream at night, use sugar instead of sugar substitutes, etc.... a little here, a little there. you can do it!!!

[thathoopla]

Multi-vitamins won't help you gain weight, thats not why I suggested it. Its just that people who are underweight are often also not getting all the vitamins and other nutrients they need to stay healthy so a multi-vitamin will help prevent a lot of those problems.

True, although the bloodwork seemed to show me being fine. Last year I was vitamin D deficient, so my doc told me to take supplements, and now all seems well. I'll take a centrum everyday.

well, part of the reason why i suggested the 'diet plans' in there because it sounds like you're not even eating that much. i would at least look at those diet plans, and try to model them, and then eat an extra 200-400 calories on top of that. usually they have healthy food, then you just have to sneak in some extra calories here and there. like i said, put cheese or avocado on your sandwiches, use whole or 2% milk instead of fat free, have a scoop of ice cream at night, use sugar instead of sugar substitutes, etc.... a little here, a little there. you can do it!!!

 

Haha okay I will add in a little more calories to every meal. I'm guesing I'd have to do it slowly so that I help my stomach "grow".

[annie24]

yeah, like you said, habits are built over time. just like it's easier for an overweight person to slowly cut things out (like no cheese on the sandwich, switching to water instead of soda), i think you just need to go in the reverse (and healthy!) direction. ie, a little here, a little there. you're not going to gain 15 lbs overnight.