Reach your ideal weight

Diet Chart For Weight Gain

Diet chart for weight gain must include foods rich in nutrients.

You have tried everything, but nothing is working for you. Do you know why? Because you are unaware of the science behind the weight gaining process!

Now, you are fed up of everything and want to try that would really work. Well, Healthshala has got your back!


Does whey protein make you gain weight or fat? This topic is always trending, and many of you are getting puzzled sometimes. To cover this topic, let us discuss the science behind whey protein. Protein, the building blocks of our body, contains several amino acids that are absorbed quickly.

Peanut Butter Sandwich Calories

Peanut Butter Sandwich Calories

Do you know that the revenue in the Peanut Butter segment amounts to US$0.2m in 2019, in India? And, the market is expected to grow annually by 23% (CAGR 2019-2023).

Peanut Butter is one of the most famous foods served and eaten by people. And, of course, why not? 

It is one of the best and least expensive sources of protein that you can have. And above all, it is creamy, yummy and full of nuts at the same time!

Today, peanut butter is one of the best foods that a person can find to satisfy hunger. Peanut butter always remains a hot topic as some say it is suitable for weight loss, and a few arguments on this statement.

Do you know how much calories does peanut butter contains? Do you want to know about its health benefits? You might be trying to make a peanut butter sandwich and counting calories at the same time.

Well, you don’t have to worry about anything. This article will let you know about everything you want to know about peanut butter. 

Before we step into the details of peanut butter sandwich calories, let us know the nutrients packed in it.


Do you know why do people like eating peanut butter? Because it is packed with protein, healthy fats, fibre, and a range of essential minerals and vitamins! Peanut is the main item in the peanut butter.

Ok, let me tell you the fact that you might not be aware of. The tasty peanut butter you eat contains legumes, not nuts. In addition to this, peanut butter contains packed nutrients, and it is a great for our overall health. Some of the health benefits of peanut butter are:

  • It is rich in antioxidants and vitamin E
  • Potassium and protein in peanut butter helps in lowering the risk of stroke, heart disease, and high blood pressure
  • Healthy fats and magnesium in peanut butter are good for bones and muscles growth
  • Best food to satisfy hunger
  • Contains saturated fats (generally palmitic acid) and unsaturated fats (generally oleic and linoleic acids)
  • It contains a high content of dietary minerals like copper, zinc, magnesium, manganese and, phosphorus.

What Is Peanut Butter And How Is It Made?

Fitness freaks consume a dearest food all over the world, peanut butter. It was first discovered in the late 19th century. Peanut butter is a made from the roasted peanuts and generally with added hardened vegetable oil, salts, and sweeteners.

Not every peanut tastes the same as it depends on what ingredients it contains. More will be the quality of the elements; more will be the nutrition profile of that peanut butter. Peanut butter can be sweet or salty.

The best thing about peanut butter is that it can be used in many ways. You can pair it with the brown bread and can make a delicious peanut butter sandwich.   

How many calories does peanut butter contain?

Well, you might be wondering and struggling to count the calories a peanut butter sandwich contains, right? Let me tell you one thing; you are not alone on this search marathon!

Even I used to be in the puzzle when I started my fitness journey. But, you don’t have to worry about anything, as this post will help you solve your every query and you will be able to make your peanut butter sandwich effortlessly without worrying about its calories.

There are two types of peanut butter: Crunchy and Smooth! Peanut butter is made from peanuts and salt. Most of the commercially prepared peanut butter contains oils, additives, hydrogenated oil and sugar in it.

But, before you go to the store to buy your favorite food, do not forget to read the labels. Make sure buy peanut butter that contains peanuts and salt only and without any hydrogenated oil, sugar, and harmful additives.

Have a look:

There are 588 calories in 100 grams of Peanut Butter. 

Here are calorie breakdown: 16% protein, 12% carbs, 72% fat.

Calories- 588

Fat – 50.39 

Carbs- 19.56  

Protein – 25.09

NOTE: “One tablespoon contains 94 calories”   

Types of Peanut Butter Sandwich and Calories it contains 

Now that you know the number of macros and calories a peanut butter contains, it is the time for you to know bread and other ingredients that are added in it.


If you go to the market, you will find two types of bread. One is whole wheat and the second is white bread.

Calories in white bread – 74 approx

Calories in whole wheat bread – 81 approx.

Other ingredients: 

Jelly, honey, maple syrup, bananas, dry fruits are some of the great combinations with peanut butter sandwich.

Calories in 1 tablespoon of jelly, jam, honey and maple syrup – 60 approx

Calories in banana- 110 approx

How to prepare your peanut butter sandwich tastily and healthy 

You might be trying hard to complete your calorie intake per day.

It is not only about completing calories. You don’t have to eat bad calories. Eating low calories will not give you enough energy and bad calories will distract you from your goal. So, eating the right calories is of utmost importance for everyone.

Here are a few ways by which you can prepare your peanut butter sandwich tasty and healthy:

1.    Use Whole-Grain Bread

If you are eating it just for the sake, you won’t be able to make it till the end. Even if the white bread has fewer calories, it lacks essential nutrients. Whole-grain bread is directly proportional to long-term health.

Yes, it is also true that it contains higher calories, but do you know about its nutritional facts? Whole-wheat bread is full of nutrients, and your stomach will feel full for longer.

2.    Don’t Attract Artificial Food to your Belly 

Do not go after artificial food as they cannot be your long-term friends. They seem tasty to your taste buds, but they are going to be your enemy after some time.

Replacing artificial sweeteners, chocolates with healthier options will help you in the long term. You are not limited to eating these sweeteners; there is no limit to healthy foods.

Replace them with dry fruits, bananas, berries, and much more.


3.    See Labels Before Buying 

This is one of the essential things to consider when you are planning to make a peanut butter sandwich. If you are buying the wrong peanut butter, your peanut butter sandwich calories might seem a blur to you.

See the labels before spending your precious money out of your pocket and spend wisely. This thing is going to help you in the long term.

Spread It Away! 

Peanut butter is super tasty and full of nutrition. No one can ignore the number of benefits it offers. In addition to the peanut butter sandwich, it can also be used in a smoothie or your shake (probably banana shakes).

In case you are feeling hungry, this sandwich can satisfy your hunger by providing nutrients to your body. Now you have the answer to ‘peanut butter sandwich calories,’ you can try it out and complete your daily intake of calories.

So spread your peanut butter on your bread and enjoy!

Muscle gain diet plan 7 days

Muscle gain diet plan 7 days

Muscle gain diet plan for 7 days can be a hectic task if you are unaware of the science behind it. If you want to lose fat and gain muscle mass, you need a diet plan that will help you to eat more quality food. Every meal you take must be packed with nutrients to help you gain muscle mass you need.

In fact, you need a surplus in your calories when you are gaining muscles. If you are not eating enough, you will end with nothing. As a result, you will not enjoy your muscle gaining process, and you will go nowhere.

How to Lose Fat and not Muscle

How to Lose Fat and not Muscle I recently covered a topic, how to build new healthy habits. Hope you have started going to the gym!

If you have started going to the gym, you may have different goals at present, right? One of the major issues faced by fitness enthusiasts is, HOW TO LOSE FAT AND NOT MUSCLE.

How to Build New Healthy Habits

How to Build New Healthy Habits?

At some point in life or maybe a day before, you might have made a resolution to change your life.

That is really good as you have taken the very first step to change your habits –‘the most challenging thing in the world.’

You might have told some of your friends about your resolution and about to post it on your Facebook and Instagram account. Maybe, this is your second resolution of the year, and you are about to start again or may be right now. But, before you go further, and get in shape, Healthshala is here to help you out!

How to Stay Fit and Healthy This Summer?

7 Easy Ways to Stay Fit and Healthy this Summer

Summer has finally arrived! Hurray!! You might want to stay fit and healthy this summer.

It is time to pack your bag and go to your favourite vacation spot. 

Unfortunately, you cannot, because of the Coronavirus Pandemic in 2020

But, wait, does it mean you cannot get in shape and stay healthy this summer? 

Of course, you can!

All you need is the right advice and someone to make your diet and workout in place. 

Summer season means thrill and fun, but most of you often forget that the nasty sweat can dehydrate you and how harmful the sun rays can be. 

The UV rays from the sun can affect your body as well as skin. 

Along with the enjoyment, summer season also brings the desire for ice creams, soft drinks, drinking beer and you often ignore to workout and eat a clean diet.

Thankfully, Healthshala has fabricated a few tips to help you stay fit and healthy this summer. 

Let’s discuss…


1. Drink Plenty of Water


As the summer season is here, you are more likely to get dehydrated due to more heat and sweat. 

Scarcity of water in the body can lead you to eat more food when you are not hungry actually.

Drinking at least 3L of water for men and 2L of water for women a day can help you stay hydrated throughout the day.

Be more creative when it comes to drinking plenty of water in the summer. 

Adding some mint leaves or lime slices can make it much enjoyable.

Try to include foods having high water content like tomatoes, watermelon, and cucumbers in your diet.


2. Stay Active


This is the summertime, and it doesn’t mean you don’t have to work out at all. 

No matter what the season is, working out must be an essential factor to stay healthy. 

Regular physical activities in the summer can be great when you do it with your family members. 

Gyms are closed due to Coronavirus, but it does not mean you cannot do any physical activity. 

There are still a number of home workouts available on the internet for you. All you have to do is to start doing.  

But, make sure you are following every precaution recommended by the government and doctors, so you don’t get panic.

  • Go to your backyard and start working out with bricks, bags, buckets and chairs available in your house.

  • Working out in the morning or evening can be great. If it is too hot outdoors, go to your room for a workout.

  • Don’t forget to drink water during the workout.

  • Wearing lightweight and loose-fitting clothing can help the sweat evaporate faster.

  • Physical activity is essential for everyone. Involving your family members can be great fun. A little healthier competition will spread the eagerness to work out daily.

3. You Are What You Eat

So you want to stay fit and healthy, all I recommend is to eat the right amount of clean food throughout the day.

As it is said, ‘you are what you eat,’ eating right at the right time is the key to stay fit in the long run.

You might be trying out new and different recipes in your kitchen in the lockdown, but make sure you are not overeating, not including added sugar and not deep-frying your food.

Washing your hands often is a compulsory thing to do. Make it a habit to wash your hands for at least 20 seconds.
In addition to washing your hands, wash the vegetables, containers, and utensils before you cook food.
Eat more veggies, high-quality protein, complex carbs, and healthy fats. In other words, eat a well-balanced diet every day.

Also Read: How protein can help you lose weight effortlessly? 


4. Beware of the Sun


UV rays from the sun are majorly responsible for skin cancer. 

So, you need to be aware of all the cancer-preventing products and recommendations before you step out of your house in the summers. 

However, don’t step out of your house unless it is urgent. 

  • When you go out to face the harsh UV rays, wear a hat and clothing to defend your skin. Do wear sunglasses that are specially made to block UV rays.

  • Make use of sunscreen having SPF (sun protection factor) of at least 30.

  • UV rays are the strongest from 10 AM to 4 PM, so you need to stay away from direct sunlight at that time.



5. Take It Easy on the Alcohol


Summer season can force you to drink beer as it feels fresh. 

However, alcohol and other sweet drinks can dehydrate you right away. 

If possible, try limiting the use of alcohol and such types of drinks, especially in the hot weather. 

Smoothies without sugar and with lemon juice can be a great substitute.

It not only reduces the amount of alcohol in your body but will also help cut your calorie intake.

Moreover, alcohol consumption can lead to a hangover, and you may end up feeling depressed the next day.


6. Take Up New Hobbies


If you are looking to learn a new hobby this summer, it is the perfect time for you. As it is a lockdown period, most of you have a lot of time learning new things. 

You should aim to burn more calories, so try those hobbies which help increase your fitness level and would help you lose fat and gain muscles.   

Gardening can be a better way to enjoy nature and would help you burn more calories.

You can get your hands dirty by planting vegetables in your garden. By doing this, you are taking care of your health physically and by eating healthy and natural food. 

If gardening is not your cup tea, get some motivation from your favourite player, and try your hands at sports in your home. 

Yoga can be a perfect workout to improve yourself both physically as well as mentally.


7. Breakfast is Not the Most Important Meal of the Day


The famous line “Breakfast is the most important meal of the day” is no longer famous because it is not scientifically proven yet. 

You might have heard about intermittent fasting which is getting popular day by day. In this diet pattern, people do not eat in the morning and often take two meals a day. The most common pattern is 16/8

To stay healthy, fit and in shape, you need to complete your daily calorie requirement. If you have to lose fat, reduce your calories a little, and if you have to gain muscles, go on a surplus a little. 

Just make sure you are completing your daily calories from whole foods, veggies, and a clean diet.   

In a Nutshell

Now that you are aware of all the things to stay fit and healthy this summer by taking care of all the preventions to stay away from Coronavirus, all you need to do is take action right now! 

Don’t just wait for some inspiration or something else. 

Wear your shoes, and loose clothes and get ready to stay healthy this summer with these tips.




Fun Ways to Improve Your Fitness

Everyone wants to be fit! But, are you even trying to make it happen? Exercise doesn’t have to feel like a 9 to 5 job. If thinking of working out makes you think to lie down on your bed, you need to add some fun to it.

It doesn’t matter what your goal is you should enjoy the process.

Exercising regularly improves your health, and you feel more confident as well. The very first step to do is accessing your fitness level. Once you are done with it, try moving on the same path. Moreover, it doesn’t matter what your fitness goal is, if you are enjoying the process, you are in the game.

Tired of going to the gym? Doing various activities that are both fun and physical can be a great way to get motivated and improve fitness. If you think that getting fit is painful, then these ways might change the way you think.

Jot down these ways to improve your overall health, and as a result, you won’t feel like you are working out:

  • Take a walk

Everyone cannot run, and that is fine. Do you know why do people run? It is to get their heart rate up. Walking at a faster pace can do the same thing. The fact is that slow jog or brisk walking can increase your heart rate.

All you have to do is getting up off your bed, wear your shoes and go to the nearby park.

  • Go Dancing

Do you love to dance? Take a dance class such as Zumba, Salsa, or Bhangra-anything to increase your heart rate. Dancing can add fun to your regular workout routine. It is better than running as your each body part is used while dancing, and a result you end up burning more calories.

  • Keep Your Playlist Ready

Listening to your favorite songs is one of the most active ways to add fun to your workout. It will give you a feeling of motivation and perk up your fitness level to a great height. With the advent of technology, you can quickly get accessories to listen to your favorite songs.

So, there is no way to excuse. The next time you go for training, don’t forget to carry your earphones with you.

  • Go to the new locations

Are you bored of working out at the same place? Sometimes, going to a different location for your training can do the trick. It can bring more enjoyment to your practice. And, if you travel enough, it is an excellent opportunity for you. You cannot get bored with the same location as you are a traveler and visit several places more often. Being a traveler, you work out at new beaches, new gyms, new rooftops, and new roads.

And, if you have a desk job, try to go to a new park nearby your house or you can join new gym as well.

  • Get Social

Going to the gym alone can be annoying sometimes. Try working out at different location with your friend or a family member or even with your dog. Moreover, going with a person who is at the same fitness level as yours, will be beneficial for you. Having a friend can help you increase your fitness level.

A training partner can be a great motivator and a healthy competitor. Furthermore, they keep you accountable and consistent with your fitness.

  • Add Variety

There are several ways to add variety to your fitness program. For example, in place of cardio, you can do walking, running, cycling, swimming, dancing, and rowing.

Replace your resistance training with resistance band movements, bodyweight exercises, dumbbell exercises, and many other new movements. It will bring enjoyment to your monotonous routine, and you will end up with high fitness.

Also read: How to Lose Fat and not Muscle

  • Be your champion

Try listening to motivation videos more often. Surround yourself with people who boost you up all the time. Leave encouragement notes to yourself. According to the research, people perform well when they surround themselves with positive vibes.

Sometimes, you have to be your supporter to get ahead in life. And, same is the case with your training.

  • Join a Group

Getting a running routine and staying stick to it can be difficult in the beginning. If you are fond of running, joining a group of friends or a community can work wonders. Go out and take part in the local events where you can show off your skills and learn something new.

Do you know that most of these events are for a cause? So, next time you go to any event, you know you are doing it for a reason.

  • Take a Break

Including rest in between your workout provides your body with recovery time and as a result, your muscles grow much faster.  

Taking rest is as important as doing exercise and taking proper diet. If you are not taking rest, you might face issues. Beginners should know that rest days are built into fitness programs and help to maintain overall motivation and build endurance.

  • Get new

Training in the same old gear is not enough for your motivation. Why not to treat yourself with some new equipment. A smartwatch, new bag, and piece of tech can add much more weight to your motivation level, and as a result, your output will increase.

Moreover, you can also treat yourself with new gear after completing a particular fitness session. Treat yourself with a new kit, new shoes, and much more.

Let’s Wrap up

I hope these tips will have a significant impact on your motivation. Following these fun ways will help you increase your fitness level more efficiently. In the end, you have to enjoy the process, and if you are not, these fun ways might help you to achieve what you want.

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