14-Day Meal Plan for Free: Delicious Meals for Every Day
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
Water
Spinach
Kale
Bananas
Apples
Oats
Lentils
Rice
Potatoes
Carrots
Onions
Cabbage
Tomatoes
Beans
Salt
Pepper
Garlic
Olive oil
Tea bags
Free community resources
Free fruits and vegetables
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
- Lean Protein Sources: Incorporate chicken breast, turkey, fish, tofu, and legumes.
- Plant-Based Proteins: Include quinoa, lentils, chickpeas, and edamame for variety.
- Eggs: Enjoy eggs for a versatile and protein-rich option.
- Dairy or Dairy Alternatives: Choose Greek yogurt, cottage cheese, or plant-based alternatives.
- Nuts and Seeds: Snack on almonds, chia seeds, and pumpkin seeds for healthy fats and protein.
- Lean Meats: Opt for lean cuts of beef and pork for additional protein.
- Protein Supplements: Consider protein shakes or bars for convenient and extra protein intake.
- Whole Grains: Include quinoa, brown rice, and whole wheat products for sustained energy.
- Vegetables: Boost nutrient intake with a variety of colorful, non-starchy vegetables.
- Hydration: Drink plenty of water to support digestion and overall health.
✅ Tip
Foods not to eat
- Sugary Snacks: Minimize high-sugar snacks and desserts that lack protein.
- Processed Meats: Limit processed meats, as they may contain unhealthy additives.
- Highly Processed Foods: Reduce consumption of heavily processed and refined products.
- Excessive Saturated Fats: Limit foods high in saturated fats, such as fried and fatty options.
- Empty-Calorie Snacks: Avoid snacks with empty calories and little nutritional value.
- Alcohol: Limit alcohol intake, as it can interfere with muscle recovery.
- Low-Protein Foods: Minimize foods low in protein and lacking in nutritional value.
- Unhealthy Oils: Choose healthier cooking oils and limit the use of saturated and trans fats.
Join 20M+ smart shoppers worldwide
Main benefits
The 14-day meal plan for high protein is ideal for those looking to increase their protein intake. This plan supports muscle repair, weight management, and overall health by including a variety of protein-rich foods.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a budget-friendly 14-day meal plan, here are some cost-effective alternatives to common ingredients.
- Kale can be replaced with collard greens, which are often cheaper and just as nutritious.
- Instead of apples, try seasonal fruits that are more affordable and readily available.
- Oats can be swapped with barley, offering a different texture and being budget-friendly.
- Rice can be replaced with bulgur for a cheaper grain option that's also nutritious.
- Potatoes can be substituted with turnips, which are often less expensive and provide a similar starchy texture.
How to budget on this meal plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Budget-Friendly Meal Plan
Note: This meal plan is designed to be budget-friendly while providing nutritious meals using affordable ingredients. It includes a variety of fruits, vegetables, grains, and legumes. Adjust portion sizes and ingredients based on your dietary needs and preferences.
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: 2000 Fat: 45g Carbs: 300g Protein: 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: 2100 Fat: 50g Carbs: 320g Protein: 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: 1950 Fat: 40g Carbs: 310g Protein: 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: 2050 Fat: 50g Carbs: 320g Protein: 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: 2150 Fat: 55g Carbs: 330g Protein: 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: 2000 Fat: 45g Carbs: 310g Protein: 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: 2050 Fat: 50g Carbs: 320g Protein: 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: 2100 Fat: 50g Carbs: 320g Protein: 75g
Day 9
- Breakfast: Banana and spinach smoothie
- Lunch: Baked potato topped with salsa and steamed carrots
- Dinner: Cabbage stir-fry with rice
Calories: 1950 Fat: 40g Carbs: 310g Protein: 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: 2050 Fat: 50g Carbs: 320g Protein: 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: 2100 Fat: 50g Carbs: 320g Protein: 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: 2000 Fat: 45g Carbs: 310g Protein: 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: 2150 Fat: 55g Carbs: 330g Protein: 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: 2100 Fat: 50g Carbs: 320g Protein: 75g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk
- Published on Feb 3, 2024
- Updated on Nov 22, 2024