Keto diet plan for gaining weight
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Avocado
Coconut oil
Olive oil
Almond butter
Pecans
Walnuts
Macadamia nuts
Full-fat Greek yogurt
Heavy cream
Butter
Ghee
Eggs
Cheddar cheese
Cream cheese
Bacon
Ribeye steak
Ground beef
Salmon
Sardines
Pork belly
Chicken thighs
Duck
Tofu
Almonds
Flaxseeds
Chia seeds
Pumpkin seeds
Hemp seeds
Coconut cream
MCT oil
Dark chocolate with high cocoa content
Pork rinds
Whole milk mozzarella cheese
Diet plan overview
A keto diet plan for gaining weight involves increasing your calorie intake above your daily energy expenditure while sticking to keto-approved foods. This means consuming more fats and proteins to create a caloric surplus. Foods like avocados, nuts, fatty meats, and full-fat dairy are staples in this approach.
This diet is particularly useful for those who struggle to gain weight on a standard high-carb diet. It also benefits those who prefer to gain lean mass without the added carbohydrates.
Foods to eat
Calorie-Dense Foods: Avocado, coconut, and olives to provide healthy fats and calories.
Cheese: Full-fat cheeses like cheddar, brie, and cream cheese for high fat and moderate protein.
Nuts and Nut Butters: Peanut butter, almond butter, and macadamia nuts for nutrient-rich calorie intake.
Fatty Cuts of Meat: Ribeye steak, pork belly, and lamb which are high in both fat and calories.
Heavy Cream: Used in coffee or recipes for an additional calorie boost.
✅ Tip
Foods not to eat
Low-Calorie Vegetables: Celery and cucumbers which are low in calories and may not help in weight gain.
Light Dairy Products: Low-fat milk and cheeses which lack the necessary calories and fats for weight gain.
Lean Proteins: Chicken breast and white fish that may be too low in fats for optimal calorie intake.
Processed Low-Fat Foods: Diet sodas, low-fat snacks, and other processed goods with reduced fat content.
Artificial Sweeteners: Can lead to sugar cravings and disrupt eating patterns, potentially affecting weight gain.
Main benefits
For those looking to add pounds, the keto diet plan for gaining weight focuses on high-caloric intake from healthy fats and proteins. By increasing portion sizes and incorporating calorie-dense foods like nuts and avocados, one can gain weight in a controlled, healthful manner. This plan is ideal for individuals seeking to increase mass but remain low-carb.
📊 Nutrient breakdown of the Keto diet (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs cooked in butter with cheddar cheese
- Lunch:Ribeye steak with a side of avocado and pumpkin seeds
- Dinner:Baked salmon topped with macadamia nut crust
- Snack:Bacon-wrapped cream cheese stuffed jalapeños
Day 2
- Breakfast:Greek yogurt mixed with almond butter and topped with crushed pecans
- Lunch:Chicken thighs cooked in olive oil with a side of sautéed spinach
- Dinner:Pork belly slices served with roasted Brussels sprouts tossed in coconut oil
- Snack:Hard-boiled eggs with a sprinkle of salt and pepper
Day 3
- Breakfast:Keto pancakes made with almond flour and topped with butter and sugar-free syrup
- Lunch:Ground beef lettuce wraps with avocado, cheese, and salsa
- Dinner:Duck breast cooked in ghee with a side of cauliflower mash
- Snack:Handful of walnuts and a piece of dark chocolate
Day 4
- Breakfast:Scrambled eggs cooked in coconut oil with a side of sliced almonds
- Lunch:Sardines mixed with cream cheese and spread on flaxseed crackers
- Dinner:Keto pizza topped with pepperoni, mozzarella cheese, and olive oil drizzle
- Snack:Bacon-wrapped jalapeño poppers stuffed with cream cheese
Day 5
- Breakfast:Chia seed pudding made with coconut cream and topped with toasted coconut flakes
- Lunch:Tofu stir-fry with broccoli, bell peppers, and hemp seeds
- Dinner:Baked chicken thighs smothered in olive oil and garlic sauce
- Snack:Pork rinds dipped in almond butter
Day 6
- Breakfast:Keto smoothie blended with full-fat Greek yogurt, MCT oil, and spinach
- Lunch:Avocado stuffed with tuna salad made with olive oil and diced walnuts
- Dinner:Grilled steak topped with compound butter and served with roasted asparagus
- Snack:Coconut cream mixed with dark chocolate chunks
Day 7
- Breakfast:Fried eggs cooked in butter with a side of sliced avocado
- Lunch:Bacon-wrapped chicken thighs with a side of cheesy cauliflower rice
- Dinner:Pan-seared salmon served with a side of sautéed spinach in olive oil
- Snack:Handful of pecans and a few squares of dark chocolate
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
