90 30 50 diet plan for gaining weight

Written byListonic team

Updated on Nov 1, 2024

For those struggling to increase their weight, the 90 30 50 diet provides a nutritious framework that emphasizes all the right macros. High in protein and healthy fats, this plan not only supports weight gain but ensures it’s healthy and sustainable. Plus, the fiber keeps your digestive system running smoothly as you up your intake.

Diet plan grocery list

Chicken breasts

Salmon fillets

Ground beef

Greek yogurt

Eggs

Quinoa

Brown rice

Sweet potatoes

Avocados

Almonds

Walnuts

Olive oil

Coconut oil

Spinach

Broccoli

Bell peppers

Kale

Blueberries

Bananas

Oranges

Apples

Strawberries

Black beans

Lentils

Chickpeas

Cottage cheese

Tofu

Whole grain bread

Oats

Peanut butter

Chia seeds

Flaxseeds

Pumpkin seeds

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Diet plan overview

Gaining weight healthily is possible with the 90 30 50 diet plan for gaining weight, designed to give you a balanced intake of protein, fiber, and fats. The 90 grams of protein help in building lean muscle, while the 50 grams of healthy fats are crucial for adding calories and supporting cell growth. Fiber is not left behind, with 30 grams ensuring your digestive health is on point.

This diet plan is ideal for those who find it difficult to increase their body weight. It's especially effective when combined with a weight training program to ensure the added weight is muscle rather than fat. Drink plenty of water and give your body time to adjust to the new caloric intake for the best results.

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Foods to eat

High-Calorie Smoothies: Blend yogurt, nut butter, and fruit for a nutrient-packed calorie boost.
Fatty Fish: Salmon and mackerel provide healthy fats and protein.
Trail Mix: Mix nuts, seeds, and dried fruits for a snack that's rich in calories and nutrients.
Dark Chocolate: Offers antioxidants along with added calories.
Avocados: Packed with healthy fats, avocados are versatile and delicious.

✅ Tip

When gaining weight, include smoothies packed with nut butters and chia seeds for a calorie-dense, nutrient-rich punch.

Foods not to eat

Low-Calorie Snacks: Rice cakes and popcorn should be limited due to their low calorie density.
Low-Fat or Fat-Free Products: They tend to lack the necessary fats for weight gain.
Artificial Sweeteners: They can suppress appetite and provide no nutritional value.
Overly Processed Foods: Reduce intake of foods with empty calories and low nutritional value.
Soda: Avoid diet and regular sodas, which can suppress appetite.

Main benefits

The 90 30 50 diet plan for gaining weight combines ample protein, fiber, and healthy fats to ensure a calorie surplus without compromising nutrient quality. High-calorie, protein-packed foods like nuts and lean meats promote healthy weight gain while fiber-rich fruits and vegetables keep digestion smooth. The inclusion of healthy fats like nut butter and fatty fish provides an energy boost that translates directly into muscle growth.

90 30 50 diet plan for gaining weight graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

If you're trying to gain weight on the 90 30 50 diet plan, prioritize calorie-dense foods that still fit the plan. Peanut butter, avocados, and whole eggs are all nutrient-rich and wallet-friendly. Make your own trail mix with nuts, seeds, and dried fruits for a healthy snack between meals. Consider making your own granola bars or energy bites using oats and honey. Protein shakes with full-fat milk or yogurt add extra calories without costing too much.

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Meal plan suggestion

Day 1

Breakfast:Oatmeal with chia seeds, flaxseeds, and strawberries topped with a dollop of Greek yogurt
Lunch:Quinoa salad with grilled chicken breasts, avocado, bell peppers, and a dressing of olive oil
Dinner:Baked salmon fillets with a side of steamed broccoli and sweet potatoes
Snack:Cottage cheese with sliced bananas and a sprinkle of walnuts

Day 2

Breakfast:Smoothie with Greek yogurt, blueberries, bananas, and spinach
Lunch:Stir-fried tofu with kale, bell peppers, and quinoa
Dinner:Ground beef and black bean chili with a side of brown rice
Snack:Apple slices with almond butter

Day 3

Breakfast:Scrambled eggs with spinach, mushrooms, and whole grain bread
Lunch:Lentil soup with carrots, tomatoes, and a slice of whole grain bread
Dinner:Grilled chicken breast with roasted sweet potatoes and steamed kale
Snack:Greek yogurt topped with sliced strawberries and a handful of pumpkin seeds

Day 4

Breakfast:Pancakes made with oats, eggs, and topped with blueberries and a drizzle of honey
Lunch:Chickpea salad with cucumbers, tomatoes, olives, and feta cheese, dressed with olive oil
Dinner:Pan-seared salmon with quinoa and avocado salad
Snack:A handful of almonds and walnuts

Day 5

Breakfast:Greek yogurt with flaxseeds, chia seeds, and mixed berries
Lunch:Grilled tofu steaks with a side of roasted bell peppers and broccoli
Dinner:Beef stir-fry with broccoli, carrots, and coconut oil, served over brown rice
Snack:Cottage cheese with sliced peaches and a sprinkle of almonds

Day 6

Breakfast:Peanut butter, banana, and chia seed toast on whole grain bread
Lunch:Baked sweet potato stuffed with ground beef, black beans, and topped with avocado slices
Dinner:Broiled salmon with a side of sautéed kale and quinoa
Snack:A smoothie with spinach, apple, and Greek yogurt

Day 7

Breakfast:Omelet with spinach, tomatoes, and onions, served with a side of whole grain toast
Lunch:Lentil and chickpea salad with cucumber, tomatoes, and a dressing of olive oil and lemon
Dinner:Stir-fried tofu with broccoli and bell peppers over brown rice
Snack:Mixed nuts and dried fruit

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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