Diet plan grocery list
Olive oil
Whole wheat pasta
Arborio rice
Chicken breast
Salmon
Lean beef
Whole milk
Ricotta cheese
Parmesan cheese
Mozzarella cheese
Eggs
Polenta
Potatoes
Sweet potatoes
Spinach
Kale
Broccoli
Carrots
Bell peppers
Tomatoes
Zucchini
Eggplant
Garlic
Onions
Apples
Bananas
Grapes
Oranges
Almonds
Walnuts
Dried figs
Cannellini beans
Lentils
Diet plan overview
The italian diet plan for gaining weight is thoughtfully designed to increase caloric intake without relying on unhealthy foods. It includes energy-dense meals rich in healthy fats, such as nuts, olive oil, and avocados, mixed with traditional Italian ingredients. Protein sources include creamy cheeses and cured meats, ensuring you get enough calories to support weight gain.
Meals are balanced with plenty of carbohydrates like pasta and bread, which not only help in adding weight but also make each dish satisfying. This plan is ideal for those looking to gain weight healthily while enjoying the rich flavors of Italian cuisine.
Foods to eat
- Whole Milk and Full-Fat Dairy: Including cheeses and full-fat yogurt for added calories and protein.
- Risotto and Pasta: Prepared with creamy sauces or cheeses for calorie-dense meals.
- Olive Oil: Generously added to dishes for healthy fats and extra calories.
- Nuts and Nut Butters: Almonds, pine nuts, and their butters for dense protein and calorie intake.
- Red Meats: Beef and lamb dishes cooked in rich sauces.
✅ Tip
Get into the habit of adding mascarpone or ricotta cheese to your meals for a creamy, calorie-dense twist.
Foods not to eat
- Low-Calorie Vegetables: Avoid excessive amounts of watery vegetables like cucumbers and celery.
- Light Dressings: Skip low-fat dressings; opt for full-fat options instead.
- Diet or Low-Calorie Foods: Avoid items specifically marketed as ""diet"" or ""low-calorie"".
- Skim Milk: Opt for whole or 2% milk instead of skim or non-fat varieties.
- Lean Meats: Limit lower fat meats like chicken breast without the skin.
Main benefits
The Italian diet plan for gaining weight includes calorie-dense yet nutritious options like risotto and lasagna, layered with cheese and meats, to help increase caloric intake without compromising on taste or health. Nutrient-rich nuts and olive oil add healthy fats that contribute to weight gain while also providing cardiovascular benefits. The frequent use of dairy in Italian recipes provides a good source of calcium and protein, aiding in muscle and bone health. Plus, the well-rounded nature of this diet ensures all nutritional needs are met while focusing on weight gain.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
For those looking to gain weight on an Italian diet, focus on calorie-dense foods like nuts, which you can buy in bulk to save. Pasta dishes are a cost-effective way to increase your calorie intake. Add olive oil to dishes to boost calories in a healthy way. Regular snacking on homemade granola or yogurt can help up your calorie intake affordably. Choose cheaper cuts of meat and use slow cooking methods to make them tender.
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Meal plan suggestion
7-Day Meal Plan for Italian Diet Plan for Gaining Weight
Day 1
- Breakfast: Whole wheat pasta with scrambled eggs, spinach, and tomatoes
- Lunch: Grilled chicken breast with roasted sweet potatoes and broccoli
- Dinner: Baked salmon with polenta and sautéed kale
- Snack: Apple slices with ricotta cheese and walnuts
Day 2
- Breakfast: Ricotta cheese on whole wheat toast with sliced bananas and honey
- Lunch: Lean beef stir-fry with bell peppers, onions, and zucchini
- Dinner: Arborio rice risotto with Parmesan cheese, tomatoes, and eggplant
- Snack: Dried figs and almonds
Day 3
- Breakfast: Omelette with mozzarella cheese, tomatoes, and spinach
- Lunch: Salmon salad with mixed greens, bell peppers, and a side of whole wheat pasta
- Dinner: Chicken breast with roasted potatoes and carrots
- Snack: Orange slices and walnuts
Day 4
- Breakfast: Whole milk yogurt with grapes and almonds
- Lunch: Lentil soup with kale and whole wheat bread
- Dinner: Grilled lean beef with zucchini and sweet potatoes
- Snack: Banana and ricotta cheese
Day 5
- Breakfast: Polenta with eggs and spinach
- Lunch: Chicken breast with roasted eggplant, bell peppers, and tomatoes
- Dinner: Arborio rice risotto with salmon and broccoli
- Snack: Dried figs and walnuts
Day 6
- Breakfast: Whole wheat pasta with ricotta cheese and grapes
- Lunch: Grilled salmon with sweet potato wedges and kale
- Dinner: Lean beef stew with potatoes, carrots, and onions
- Snack: Apple slices and almonds
Day 7
- Breakfast: Scrambled eggs with spinach, tomatoes, and whole wheat toast
- Lunch: Cannellini beans with roasted zucchini, eggplant, and bell peppers
- Dinner: Chicken breast with polenta and sautéed kale
- Snack: Orange slices and almonds
Want to learn more?
⚠️ 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.
Article reviewed
- Written by Zuzanna Kędziora
- Published on May 22, 2024
- Updated on Nov 1, 2024