14-Day Meal Plan for Free: Delicious Meals for Every Day
Listonic team
Updated on Nov 22, 2024
Embark on a weight gain journey with our 14-day meal plan for gaining weight. Packed with calorie-dense and nutritious recipes, this plan offers a balanced approach to help you reach your weight goals. Say goodbye to the struggle of gaining weight and hello to a delicious and effective meal plan.
Meal plan grocery list
Dry goods
Rice
Oats
Lentils
Beans
Fresh grocery
Spinach
Kale
Bananas
Apples
Potatoes
Carrots
Onions
Cabbage
Tomatoes
Beverages
Water
Tea bags
Spices & sauces
Salt
Pepper
Garlic
Olive oil
Plant based
Lentils
Beans
Spinach
Kale
Meal plan overview
Experience a budget-friendly approach to healthy eating with our 14-day meal plan for free. Featuring a variety of affordable and nutritious recipes, this plan proves that delicious and wholesome meals can be enjoyed without breaking the bank. Explore a diverse menu that prioritizes health while being kind to your wallet.
Foods to eat
Beans and Lentils: Incorporate affordable and protein-rich options like black beans, lentils, and chickpeas.
Rice and Pasta: Opt for budget-friendly staples like brown rice, whole wheat pasta, and quinoa.
Frozen Vegetables: Choose frozen veggies as a cost-effective and nutritious alternative to fresh produce.
Seasonal Fruits: Enjoy fruits that are in-season for more affordable and flavorful options.
Canned Tomatoes: Use canned tomatoes for versatile and cost-effective base in various dishes.
Oats: Incorporate oats for a budget-friendly and nutritious breakfast option.
Eggs: Include eggs as a versatile and affordable source of protein.
Peanut Butter: Opt for peanut butter as a budget-friendly source of healthy fats and protein.
Budget-Friendly Proteins: Explore budget-friendly protein sources like canned tuna, tofu, and affordable cuts of meat.
Simple Seasonings: Use cost-effective seasonings like salt, pepper, and herbs for flavor.
✅Tip
Foods not to eat
Processed Snacks: Minimize the consumption of expensive processed snacks and convenience foods.
Specialty Ingredients: Avoid costly specialty ingredients that are not essential for basic nutrition.
Excessive Dining Out: Cut back on eating out at restaurants to save money.
Unnecessary Beverages: Limit spending on expensive beverages; opt for water or homemade alternatives.
Pre-Packaged Meals: Avoid pre-packaged meals and focus on whole, affordable ingredients.
Organic Produce: Choose conventional produce over organic options for a more budget-friendly choice.
Processed Meats: Minimize the use of expensive processed meat products; opt for more affordable cuts.
Exotic Fruits: Limit the purchase of expensive or out-of-season fruits.
Read more about key products
Main benefits
The 14-day meal plan for free offers a cost-effective way to enjoy a balanced diet. It includes affordable, nutritious foods that cater to overall health without the burden of high expenses.
Recommended nutrient breakdown
Protein: 16%
Fat: 21%
Carbs: 61%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Snacks that are great for a healthy diet:
- Apple slices with almond butter
- Carrots and hummus
- Fresh fruit salad
- Greek yogurt with honey and berries
- Whole grain toast with avocado
- Nuts and dried fruit mix
- Cucumber slices with hummus
A healthy diet includes water as the primary beverage for hydration, herbal teas for their calming and antioxidant properties, green tea for metabolism boosting, and fresh fruit juices in moderation for vitamins. Kombucha can also be a healthy option, offering probiotics.
Meal plan suggestion
Day 1
- Breakfast:Oatmeal topped with sliced bananas and a sprinkle of cinnamon
- Lunch:Lentil soup with whole grain bread
- Dinner:Rice and beans with sautéed spinach
- Calories🔥: 2000Fat💧: 45gCarbs🌾: 300gProtein🥩: 70g
Day 2
- Breakfast:Scrambled eggs with sautéed tomatoes and onions
- Lunch:Baked potato topped with salsa and a side of steamed carrots
- Dinner:Cabbage stir-fry with rice
- Calories🔥: 2100Fat💧: 50gCarbs🌾: 320gProtein🥩: 75g
Day 3
- Breakfast:Banana and spinach smoothie
- Lunch:Lentil and vegetable stew
- Dinner:Tomato and onion omelette with a side of boiled potatoes
- Calories🔥: 1950Fat💧: 40gCarbs🌾: 310gProtein🥩: 65g
Day 4
- Breakfast:Oatmeal with diced apples and a drizzle of honey
- Lunch:Rice and bean burritos with homemade salsa
- Dinner:Stir-fried vegetables with tofu over rice
- Calories🔥: 2050Fat💧: 50gCarbs🌾: 320gProtein🥩: 70g
Day 5
- Breakfast:Scrambled eggs with spinach and onions
- Lunch:Lentil and vegetable curry with rice
- Dinner:Baked potatoes topped with sautéed cabbage and onions
- Calories🔥: 2150Fat💧: 55gCarbs🌾: 330gProtein🥩: 75g
Day 6
- Breakfast:Banana and spinach smoothie bowl with oats
- Lunch:Vegetable stir-fry with rice
- Dinner:Lentil soup with whole grain bread
- Calories🔥: 2000Fat💧: 45gCarbs🌾: 310gProtein🥩: 70g
Day 7
- Breakfast:Oatmeal with sliced apples and a sprinkle of cinnamon
- Lunch:Bean and vegetable chili
- Dinner:Baked potatoes topped with sautéed spinach and tomatoes
- Calories🔥: 2050Fat💧: 50gCarbs🌾: 320gProtein🥩: 70g
Day 8
- Breakfast:Scrambled eggs with diced tomatoes and onions
- Lunch:Lentil salad with mixed greens
- Dinner:Rice and beans with sautéed cabbage
- Calories🔥: 2100Fat💧: 50gCarbs🌾: 320gProtein🥩: 75g
Day 9
- Breakfast:Banana and spinach smoothie
- Lunch:Baked potato topped with salsa and steamed carrots
- Dinner:Cabbage stir-fry with rice
- Calories🔥: 1950Fat💧: 40gCarbs🌾: 310gProtein🥩: 65g
Day 10
- Breakfast:Oatmeal with diced apples and a drizzle of honey
- Lunch:Lentil and vegetable stew
- Dinner:Tomato and onion omelette with boiled potatoes
- Calories🔥: 2050Fat💧: 50gCarbs🌾: 320gProtein🥩: 70g
Day 11
- Breakfast:Scrambled eggs with spinach and onions
- Lunch:Rice and bean burritos with homemade salsa
- Dinner:Stir-fried vegetables with tofu over rice
- Calories🔥: 2100Fat💧: 50gCarbs🌾: 320gProtein🥩: 75g
Day 12
- Breakfast:Banana and spinach smoothie bowl with oats
- Lunch:Vegetable stir-fry with rice
- Dinner:Lentil soup with whole grain bread
- Calories🔥: 2000Fat💧: 45gCarbs🌾: 310gProtein🥩: 70g
Day 13
- Breakfast:Oatmeal with sliced bananas and a sprinkle of cinnamon
- Lunch:Lentil and vegetable curry with rice
- Dinner:Baked potatoes topped with sautéed cabbage and onions
- Calories🔥: 2150Fat💧: 55gCarbs🌾: 330gProtein🥩: 75g
Day 14
- Breakfast:Scrambled eggs with diced tomatoes and onions
- Lunch:Bean and vegetable chili
- Dinner:Baked potatoes topped with sautéed spinach and tomatoes
- Calories🔥: 2100Fat💧: 50gCarbs🌾: 320gProtein🥩: 75g
Want to learn more?
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