Healthy Weight Gain: Summer Diet Plan That Works
Gaining weight healthily can be a focus even in the summer. This diet plan includes calorie-dense but nutritious foods like nuts, seeds, and avocados, along with smoothies and shakes that pack in calories without causing discomfort in the heat. It's about increasing your intake smartly, not just eating more. Plus, the summer’s fresh produce can add delicious variety to your meals.
Diet plan grocery list
Chicken breast
Salmon fillets
Ground beef
Greek yogurt
Eggs
Cottage cheese
Brown rice
Quinoa
Sweet potatoes
Avocado
Bananas
Blueberries
Strawberries
Spinach
Broccoli
Bell peppers
Carrots
Oats
Whole wheat bread
Almonds
Peanut butter
Olive oil
Coconut oil
Parmesan cheese
Mozzarella cheese
Tuna
Turkey breast
Lentils
Chickpeas
Whole milk
Honey
Maple syrup
Dark chocolate
Diet plan overview
If you’re looking to add some pounds, the Summer diet plan for gaining weight is tailored to help. This plan increases calorie intake with nutrient-dense foods to add healthy weight without just relying on junk food. Think avocados, quinoa, whole grains, and protein shakes that provide both nutrients and calories.
This approach ensures you gain weight in a healthy manner by focusing on balanced meals that include good fats, proteins, and carbohydrates. It's suitable for anyone looking to increase their body mass in a controlled and healthy way during the summer.
Foods to eat
- High-Calorie Nuts and Nut Butters: Peanuts, almonds, and cashew butter for dense protein and calorie intake.
- Whole Milk and Full-Fat Dairy: Cheeses and full-fat yogurt for added calories and protein.
- Starchy Vegetables: Potatoes, sweet potatoes, and corn high in carbohydrates.
- Lean and Fatty Meats: Beef, pork, and lamb for high-quality protein and essential fats.
- Dried Fruits: Raisins, apricots, and dates high in natural sugars and calories.
✅ Tip
Blend mango and almond butter for a creamy smoothie that’s perfect for healthy weight gain.
Foods not to eat
- Low-Calorie Vegetables: Lettuce and celery can fill you up without adding many calories.
- Diet Foods: Light and low-fat products that are often low in calories.
- Excessive Fiber: High-fiber foods like bran can be too filling and reduce overall calorie intake.
- Sugar-Free Snacks: Offer little calorie contribution and can cause bloating.
- Caffeinated Drinks: Coffee and energy drinks may suppress your appetite.
Main benefits
The summer diet plan for gaining weight focuses on calorie-dense yet healthy foods like avocados and nut butters to help pack on the pounds without compromising nutrition. Smoothies made with full-fat Greek yogurt and frozen fruits offer a refreshing way to boost calorie intake. Whole grains like brown rice and oatmeal provide the complex carbs needed for sustained energy. Lastly, fatty fish like mackerel supplies omega-3s and protein for muscle growth.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
To gain weight, focus on calorie-dense foods like nuts, avocados, and healthy oils that give you more bang for your buck. Make homemade trail mix with bulk-bought nuts and dried fruit, or blend nut butter into your smoothies. Buying rice and potatoes in bulk can provide a cost-effective carb base for your meals. Try rotating proteins like ground beef, eggs, and cottage cheese to keep costs low and meals interesting.
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Meal plan suggestion
7-Day Meal Plan for Summer Diet Plan for Gaining Weight
Day 1
- Breakfast: Oats with Greek yogurt, blueberries, and honey
- Lunch: Grilled chicken breast, quinoa, and roasted bell peppers
- Dinner: Baked salmon fillet, brown rice, and steamed broccoli
- Snack: Almonds and dark chocolate
Day 2
- Breakfast: Whole wheat bread with peanut butter, banana, and maple syrup
- Lunch: Ground beef and sweet potato hash with spinach
- Dinner: Tuna salad with avocado, carrots, and parmesan cheese
- Snack: Cottage cheese with strawberries and honey
Day 3
- Breakfast: Greek yogurt smoothie with strawberries, banana, and honey
- Lunch: Grilled turkey breast, lentils, and steamed spinach
- Dinner: Chicken breast stir-fry with quinoa, bell peppers, and broccoli
- Snack: Whole wheat bread with almond butter and dark chocolate
Day 4
- Breakfast: Oats with whole milk, blueberries, and maple syrup
- Lunch: Salmon fillet, brown rice, and roasted carrots
- Dinner: Ground beef stuffed bell peppers with parmesan cheese
- Snack: Cottage cheese with banana and honey
Day 5
- Breakfast: Whole wheat bread with avocado, eggs, and parmesan cheese
- Lunch: Grilled chicken breast, chickpeas, and steamed broccoli
- Dinner: Tuna and spinach salad with mozzarella cheese and olive oil
- Snack: Greek yogurt with strawberries and dark chocolate
Day 6
- Breakfast: Smoothie with Greek yogurt, blueberries, spinach, and honey
- Lunch: Grilled turkey breast, quinoa, and roasted bell peppers
- Dinner: Baked salmon fillet, sweet potatoes, and steamed carrots
- Snack: Almonds and cottage cheese with honey
Day 7
- Breakfast: Oats with whole milk, strawberries, and maple syrup
- Lunch: Ground beef, brown rice, and steamed spinach
- Dinner: Chicken breast with lentils, quinoa, and broccoli
- Snack: Whole wheat bread with peanut butter, banana, and dark chocolate
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 13, 2024
- Updated on Nov 1, 2024