Gain Healthy Weight: High-Protein Diet Plan That Works
Diet plan grocery list
Chicken breast
Ground turkey
Salmon
Tuna
Lean beef
Pork loin
Greek yogurt
Cottage cheese
Eggs
Milk
Whey protein powder
Casein protein powder
Tempeh
Tofu
Edamame
Lentils
Chickpeas
Black beans
Quinoa
Almonds
Peanut butter
Chia seeds
Oats
Whole grain bread
Brown rice
Avocado
Olive oil
Cheese
Peas
Hemp seeds
Sunflower seeds
Pumpkin seeds
Full-fat yogurt
Diet plan overview
The high-protein diet plan for gaining weight includes calorie-dense foods that are high in protein and healthy fats. This plan emphasizes frequent meals and snacks that incorporate lean meats, dairy products, nuts, and seeds. It’s designed to increase overall calorie intake in a healthy manner to support weight gain and muscle development.
Adding smoothies, shakes, and other high-calorie, nutrient-rich foods can make it easier to consume enough calories throughout the day. This diet is ideal for individuals looking to bulk up and increase their body mass in a controlled, healthy way.
Foods to eat
- High-Calorie Nuts and Nut Butters: Peanuts, almonds, cashew nuts, and their butters for dense protein and calorie intake.
- Whole Milk and Full-Fat Dairy: For added calories and protein, including cheeses and full-fat yogurt.
- Starchy Vegetables: Potatoes, sweet potatoes, and corn, which are high in carbohydrates and help in weight gain.
- Lean and Fatty Meats: Beef, pork, and lamb to provide high-quality protein and essential fats.
- Dried Fruits: High in natural sugars and calories, perfect for adding to meals or snacks.
✅ Tip
Foods not to eat
- Low-Calorie Vegetables: Such as celery and cucumbers, which fill you up but offer few calories.
- Light or Diet Foods: Often have reduced calories and are not suitable for weight gain objectives.
- Sugar-Free Beverages: Provide no calories and are not beneficial for weight gain.
- Excessive Fiber Foods: Can cause fullness, reducing overall calorie intake needed for weight gain.
- Highly Processed Foods: While they might be high in calories, they lack nutritional balance and can affect health negatively.
Main benefits
The high-protein diet plan for gaining weight strategically increases calorie intake through proteins, which help to build mass and enhance overall body composition. This plan is not only about adding pounds but also ensuring they come from lean muscle rather than fat. It’s ideal for those looking to bulk up in a healthy and balanced way.
📊 40.2% of American women have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for High-Protein Diet Plan for Gaining Weight
Day 1
- Breakfast: Greek yogurt with chia seeds, almond slices, and a scoop of whey protein powder
- Lunch: Grilled chicken breast with quinoa and steamed peas
- Dinner: Baked salmon with a side of brown rice and avocado slices
- Snack: Cottage cheese with sliced almonds and sunflower seeds
Day 2
- Breakfast: Oatmeal with peanut butter, hemp seeds, and a scoop of whey protein powder
- Lunch: Turkey burger (ground turkey) on whole grain bread with a side of black beans
- Dinner: Pork loin with roasted chickpeas and a mixed green salad with olive oil dressing
- Snack: Full-fat yogurt with pumpkin seeds
Day 3
- Breakfast: Scrambled eggs with spinach and cheese
- Lunch: Tofu stir-fry with lentils and mixed vegetables
- Dinner: Grilled lean beef steak with steamed edamame and avocado
- Snack: A shake made with casein protein powder and milk
Day 4
- Breakfast: Cottage cheese pancakes topped with sliced strawberries and honey
- Lunch: Baked tempeh with brown rice and peas
- Dinner: Grilled tuna steak with a quinoa and chickpea salad
- Snack: A handful of mixed nuts (almonds, sunflower seeds)
Day 5
- Breakfast: Greek yogurt mixed with oats, chia seeds, and a scoop of whey protein powder
- Lunch: Ground turkey tacos (use whole grain bread for wrapping) with salsa and black beans
- Dinner: Salmon fillets with a side of lentils and steamed broccoli
- Snack: Full-fat yogurt with a tablespoon of flaxseeds and pumpkin seeds
Day 6
- Breakfast: Protein smoothie with milk, banana, peanut butter, and a scoop of casein protein powder
- Lunch: Grilled chicken salad with avocado, olive oil dressing, and sunflower seeds
- Dinner: Beef chili with kidney beans and brown rice
- Snack: Edamame pods sprinkled with sea salt
Day 7
- Breakfast: Eggs benedict with tofu replacing ham, topped with avocado slices
- Lunch: Baked pork loin with quinoa and a side of roasted chickpeas
- Dinner: Tuna salad with hard-boiled eggs, olive oil, and whole grain bread
- Snack: Cottage cheese with sliced peaches and hemp seeds
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024