For lean individuals looking to gain weight, it's important to consume a calorie

surplus, which means consuming more calories than your body burns. Here are some
food suggestions to help you gain weight in a healthy way:

Complex Carbohydrates: Incorporate complex carbohydrates such as brown rice, sweet

potatoes, quinoa, whole grain bread, and pasta into your diet. These foods provide
energy to fuel your workouts and help build muscle mass.

Lean Proteins: Eating sufficient amounts of protein is essential for muscle growth.
Focus on lean sources such as chicken, fish, turkey, eggs, Greek yogurt, and
legumes.

Healthy Fats: Include healthy fats such as avocados, nuts, seeds, olive oil, and
fatty fish in your diet. Fats are calorie-dense, providing an easy way to increase
your calorie intake.

Fruits and Vegetables: Incorporate plenty of fruits and vegetables into your diet
to provide important vitamins, minerals, and fiber. Eating a variety of colorful
fruits and vegetables ensures you're getting all the essential nutrients your body
needs.

Snacks: Include high-calorie snacks such as nuts, dried fruit, protein bars, and
granola bars throughout the day to help meet your calorie needs.

Remember to also consume enough water throughout the day to stay hydrated and aid
in digestion. It's important to consult a registered dietitian or healthcare
provider to ensure you're meeting your individual calorie and nutrient needs.