Salutaris

For individuals aiming to restore strength and build lean muscle mass, the suggestions below can be a powerful and sustainable option. Rich in lean proteins, healthy fats, and anti-inflammatory compounds, a well-structured approach supports not just muscular growth, but long-term metabolic and cardiovascular health.

The Nutritional Foundation

Healthy weight gain requires a structured approach that prioritises three essential dietary components:

1. Caloric Surplus Through Whole Foods

To gain weight, your body needs more calories than it burns. A controlled surplus of 250–500 calories per day is ideal for building muscle without gaining excessive fat (Helms et al., 2014). The focus should be on whole foods that deliver both energy and nutrients—think quinoa, avocados, legumes, sweet potatoes, and nuts.

2. Sufficient Protein Intake for Muscle Growth

Protein is essential for building and repairing muscle tissue. The International Society of Sports Nutrition recommends 1.6–2.2 grams of protein per kilogram of body weight daily for those looking to gain lean muscle (Jäger et al., 2017). Includes complete proteins from fish, shellfish, and eggs (if included in personal dietary choices), with a focus on plant-based sources like lentils, tempeh, quinoa, and soy products.

3. Healthy Fats and Complex Carbohydrates

Healthy fats support hormone production and overall energy intake. Include sources like olive oil, tahini, flaxseeds, walnuts, and fatty fish, like salmon and sardines. Carbohydrates fuel your workouts and help replenish glycogen stores in muscles. Choose high-fibre, slow-digesting carbs such as oats, sweet potatoes, legumes, brown rice, and whole fruits. Avoid juices, as these have been stripped of their beneficial fibre content.

The Role of Seafood

Fatty fish such as Salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids, which help reduce inflammation and may enhance muscle protein synthesis. In a study published in Clinical Nutrition (Smith et al., 2015), omega-3 supplementation increased the anabolic response of muscle to amino acid intake, making it particularly useful for muscle maintenance and repair—especially as we age.

Shellfish like prawns, mussels, and scallops are also rich in protein and minerals like zinc and selenium, which support recovery and immune function.

Other Required Nutrients to Consider

An adequate intake of the nutrients below should also be kept in mind when putting your meal plans together:

• Calcium: Obtain from leafy greens (spinach, kale, bok-choy), sesame seeds, almonds, fortified plant milks, and tofu set with calcium.
• Vitamin D: Supplement or ensure regular sun exposure. Some fortified non-dairy milks can also help.
• Iodine: Include sea vegetables like nori, dulse, and wakame, especially if avoiding iodised salt.

For those with dairy allergies or avoiding dairy products, non-dairy milk alternatives like oat, almond, hemp, or soy milk can be used for added calories and nutrients, especially when fortified.

Strategic Meal Timing

To support weight gain and muscle development, eat every 3–4 hours and include protein with each meal and snack. A post-workout meal should contain both carbohydrates and protein to enhance muscle repair. For example, a smoothie with banana, unsweetened soy milk, and flaxseed, is both convenient and effective.

Supplements to Consider

While not mandatory, some supplements can be useful:

• Creatine monohydrate: Proven to increase strength and muscle mass.
• Vitamin B12: Needed for energy metabolism, especially if avoiding animal products.
• Vitamin D and Omega-3s (DHA/EPA): If your seafood intake is low or inconsistent, consider a algae-based supplement.

Scientific Support for Plant-Focused, Seafood-Inclusive Diets

A 2020 review in Nutrients emphasised that plant-based diets, including pescatarian approaches, can effectively support healthy body composition when protein intake is adequate (Craddock et al., 2020). Meanwhile, research from JAMA found that regular fish consumption correlates with improved cardiovascular health and metabolic balance, both critical when increasing food intake (Mozaffarian & Rimm, 2006).

Final Thoughts

The right diet is the cornerstone to a robust framework for gaining healthy weight and building lean muscle, offering high-quality protein, anti-inflammatory fats, and ample micronutrients. When tailored with whole foods and meal timing in mind, this way of eating supports strength, recovery, and long-term health.

As with any change to your usual diet, consult a qualified nutritionist who will take into consideration your unique circumstances. Some major changes, if implemented too quickly, may cause reactions to foods. The simple rules of eating whole foods that are minimally processed is what our bodies have adapted to. By choosing these foods as the staple to your diet, it is likely that you will notice a change in the way food tastes. Good food tastes even better and chemically engineered foods will either be too sweet or salty and will loose their appeal to you, making the right foods even more enjoyable.

References:

• Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
• Jäger, R., et al. (2017). Position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
• Smith, G. I., et al. (2015). Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. The American Journal of Clinical Nutrition, 102(1), 115–122.
• Craddock, J. C., et al. (2020). Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis. Nutrients, 12(9), 2571.
• Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885–1899.

Whole Foods Recipe: Spiced Salmon and Sweet Potato Bowl

Ingredients (Serves 2):

• 2 salmon fillets (170g each)
• 2 medium sweet potatoes, cubed
• 1 cup cooked quinoa
• 1 avocado, sliced
• 1 cup steamed kale or spinach
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cumin
• Salt and pepper to taste
• Juice of 1/2 lemon
• Optional: 2 tbsp tahini dressing (tahini + lemon + garlic + water)

Instructions:

1. Preheat oven to 200°C.
2. Toss sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking tray and roast for 20–25 minutes.
3. Season salmon with salt and pepper. Bake in a separate pan for 12–15 minutes or until flaky.
4. In each bowl, layer quinoa, kale, sweet potato, and salmon. Top with avocado and a drizzle of tahini dressing and lemon juice.
5. Serve warm.

Approximate Nutrition (per serving):

• 600–650 kcal
• 40g protein
• 35g healthy fats
• 45g complex carbohydrates

Image by freepik