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Mexican diet plan for gaining weight

If you're looking to add some pounds, this Mexican diet plan for gaining weight offers calorie-rich yet balanced meals. Enjoy hearty portions and nutrient-dense foods that help you reach your weight goals tastefully.

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Diet plan grocery list

  • Black beans
  • Quinoa
  • Avocado
  • Chicken breast
  • Eggs
  • Brown rice
  • Sweet potatoes
  • Spinach
  • Almonds
  • Oats
  • Cottage cheese

  • Greek yogurt
  • Chia seeds
  • Olive oil
  • Bananas
  • Salmon
  • Beef steak
  • Whole wheat tortillas
  • Peanut butter
  • Mango
  • Broccoli
  • Lentils

  • Papaya
  • Corn
  • Red bell peppers
  • Tuna
  • Feta cheese
  • Pork loin
  • Millet
  • Kale
  • Plantains
  • Tomatoes
  • Coconut milk

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Article Reviewed
• Written by our editorial team.
• Published on May 22, 2024.
• Updated on August 8, 2024.

Diet plan overview

Need to add some pounds in a healthy way? The mexican diet plan for gaining weight focuses on nutrient-dense, calorie-rich Mexican foods to help you increase your caloric intake without resorting to unhealthy junk food. You'll enjoy hearty dishes like quesadillas, burritos, and rice bowls that are not only filling but also packed with good fats, proteins, and carbohydrates.

This diet plan is designed to be balanced and satisfying, with a focus on meals that provide a sustained energy boost. It's perfect for those who need a bit more bulk but want to keep things wholesome and nutritious.

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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.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Low-Calorie Vegetables: Such as cucumbers, celery, and leafy greens that provide few calories.
  • Diet or Low-Fat Products: Avoid as they offer fewer calories and are less effective for weight gain.
  • Light Dressings: Skip low-calorie sauces and dressings; opt for richer options.
  • Lean Proteins Alone: Combine with fats and carbs for balanced calorie intake.
  • Skimmed Milk: Choose whole milk instead for higher calorie content.

Main benefits

Implementing the mexican diet plan for gaining weight can be a delightful way to increase calorie intake without resorting to unhealthy foods. It emphasizes calorie-dense yet nutritious options like homemade tortillas, cheese, and creamy sauces. The balanced approach ensures a steady gain in lean mass rather than just fat, supported by wholesome ingredients. Moreover, the energy-dense meals help maintain an active lifestyle essential for healthy weight gain.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Invest in calorie-dense but inexpensive foods like peanuts and bananas. Cooking with olive or avocado oil can add healthy calories without breaking the bank. Smoothies are a great way to consume more calories and can be made cheaply at home with frozen fruits. Whole milk and full-fat yogurts can be good options for adding extra calories. Look for bulk deals on carbs like pasta and rice to build up your meals.

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7-Day Meal Plan for Mexican Diet Plan for Gaining Weight

Day 1

  • Breakfast: Oatmeal with Greek yogurt, chia seeds, and sliced bananas
  • Lunch: Grilled chicken breast with quinoa, spinach, and avocado salad
  • Dinner: Beef steak with sweet potatoes and steamed broccoli
  • Snack: Cottage cheese with mango slices

Day 2

  • Breakfast: Scrambled eggs with tomatoes, spinach, and feta cheese
  • Lunch: Pork loin with brown rice, red bell peppers, and kale
  • Dinner: Salmon with quinoa and roasted red bell peppers
  • Snack: Greek yogurt with almonds and honey

Day 3

  • Breakfast: Smoothie with coconut milk, avocado, and papaya
  • Lunch: Tuna salad with black beans, corn, and spinach
  • Dinner: Grilled chicken breast with millet and steamed broccoli
  • Snack: Peanut butter on whole wheat tortillas with banana slices

Day 4

  • Breakfast: Greek yogurt with oats, chia seeds, and mango slices
  • Lunch: Beef steak with lentils, quinoa, and kale
  • Dinner: Salmon with sweet potatoes and sautéed spinach
  • Snack: Cottage cheese with sliced plantains

Day 5

  • Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese
  • Lunch: Pork loin with brown rice, steamed broccoli, and red bell peppers
  • Dinner: Tuna with quinoa and avocado salad
  • Snack: Greek yogurt with sliced bananas and almonds

Day 6

  • Breakfast: Smoothie with coconut milk, mango, and chia seeds
  • Lunch: Grilled chicken breast with black beans, corn, and spinach
  • Dinner: Beef steak with millet, sweet potatoes, and steamed broccoli
  • Snack: Peanut butter on whole wheat tortillas with papaya slices

Day 7

  • Breakfast: Oatmeal with Greek yogurt, chia seeds, and papaya slices
  • Lunch: Salmon with quinoa, kale, and red bell peppers
  • Dinner: Pork loin with brown rice, avocado, and sautéed spinach
  • Snack: Cottage cheese with sliced mango and almonds

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on May 22, 2024.
• Updated on August 8, 2024.

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