Keto diet plan for gaining weight

For those looking to gain weight on a keto diet, the focus shifts to increasing calorie intake through high-fat, nutritious foods without upping the carbs. This plan helps add healthy pounds by emphasizing fats and proteins that support weight gain while maintaining the benefits of ketosis. Ideal for anyone who wants to bulk up healthily and sustainably.

Complete diet plan

Free shopping list

Article reviewed

Keto diet plan for gaining weight photo cover

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

Share this list

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.

Keto diet plan for gaining weight exemplary product

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

Add calorie-dense keto-friendly foods such as nuts, seeds, and avocados to your meals to increase your calorie intake without breaking ketosis.

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

Opt for calorie-dense foods such as nuts, seeds, and full-fat dairy to increase your caloric intake without breaking the bank. Buy these items in bulk to further reduce costs. Incorporate homemade keto-friendly sauces and dressings to add more calories and flavor to meals economically.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Meal plan suggestion

7-Day Keto Weight Gain

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

Download the FREE grocery list for this Diet plan

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.