14-Day Meal Plan for Gaining Weight: Tips for Healthy Bulking
Looking for a flexible meal plan that suits your lifestyle? Our 14-day meal plan for intermittent fasting provides a strategic approach to eating within specific time windows. Explore diverse recipes that align with intermittent fasting principles, making your fasting days both effective and enjoyable.
Meal plan grocery list
Avocado
Almonds
Walnuts
Peanut butter
Almond butter
Olive oil
Whole milk
Greek yogurt
Eggs
Cheese
Quinoa
Brown rice
Sweet potatoes
Chicken
Beef
Salmon
Whole-grain bread
Pasta
Black beans
Kidney beans
Oats
Cottage cheese
Banana
Dark chocolate
Meal plan overview
Achieve your weight goals with our 14-day meal plan for gaining weight. Packed with calorie-dense and nutrient-rich recipes, this plan offers a variety of flavorful options to support your weight gain journey. Enjoy satisfying and nourishing meals that contribute to healthy weight gain in a delicious and sustainable way.
Foods to eat
- High-Protein Foods: Prioritize lean meats, poultry, fish, eggs, and plant-based protein sources.
- Complex Carbohydrates: Include quinoa, sweet potatoes, and brown rice for energy.
- Healthy Fats: Incorporate avocados, nuts, and olive oil for additional calories and nutrients.
- Dairy or Dairy Alternatives: Choose Greek yogurt, milk, or plant-based alternatives for added protein.
- Fruits and Vegetables: Opt for a variety of colorful, nutrient-dense options for overall health.
- Nuts and Seeds: Snack on almonds, chia seeds, and sunflower seeds for healthy fats.
- Hydration: Drink plenty of water to support muscle function and recovery.
- Protein Supplements: Consider protein shakes or bars to supplement daily protein intake.
- Regular, Balanced Meals: Aim for consistent meals that provide a mix of macronutrients.
- Strength Training: Combine your meal plan with a suitable strength training program for optimal muscle gain.
✅ Tip
Foods not to eat
- Empty-Calorie Snacks: Minimize snacks with empty calories and little nutritional value.
- Sugary Beverages: Limit the intake of sugary drinks, as excess sugar can hinder muscle growth.
- Excessive Processed Foods: Reduce consumption of heavily processed and refined products.
- Low-Protein Foods: Avoid foods with insufficient protein content for muscle development.
- Unhealthy Trans Fats: Limit the intake of foods high in trans fats, often found in fried and processed items.
- Alcohol: Moderate alcohol consumption, as excessive drinking can hinder muscle recovery.
- Highly Processed Meats: Minimize processed meats with added preservatives and sodium.
- Excessive Cardio: Balance cardio exercises with strength training to avoid excessive calorie burn.
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Main benefits
The 14-day meal plan for muscle gain combines high protein with adequate calories and nutrients to support muscle growth and recovery, especially beneficial for those engaged in regular strength training.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a weight gain 14-day meal plan, consider these alternatives to add variety and calories to your diet.
- Whole milk can be replaced with heavy cream for a higher calorie and richer option.
- Instead of cottage cheese, try ricotta cheese for a higher calorie and creamy texture.
- Peanut butter can be swapped with hazelnut butter for a different flavor and added calories.
- Whole-grain bread can be substituted with sourdough bread for a different taste and texture.
- Bananas can be replaced with mangoes for a higher calorie fruit option.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Calorie-dense snacks for healthy weight gain:
- Nut butter on whole grain bread
- Avocado toast
- Trail mix with nuts and dried fruits
- Whole milk yogurt with granola
- Cheese and crackers
- Homemade smoothies with full-fat milk
- Peanut butter and banana sandwich
What should I drink on this meal plan?
For weight gain, consider smoothies with healthy fats and proteins, milkshakes made with whole milk and fruit, nutrient-dense shakes with added protein or oats, and fresh juices for additional calorie intake. Whole milk can also be beneficial for extra calories and nutrients.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Weight Gain
Note: This meal plan is designed to help individuals gain weight in a healthy manner by incorporating calorie-dense foods and nutrient-rich ingredients. Adjust portion sizes and ingredients based on your individual calorie needs and dietary preferences.
Day 1
- Breakfast: Scrambled eggs with avocado slices on whole grain toast
- Lunch: Quinoa salad with mixed vegetables, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potato mash and steamed broccoli
Calories: 3000 Fat: 110g Carbs: 350g Protein: 160g
Day 2
- Breakfast: Greek yogurt parfait with banana slices, nuts, and honey
- Lunch: Whole grain pasta with marinara sauce, lean ground beef, and grated cheese
- Dinner: Stir-fried chicken with brown rice and mixed vegetables
Calories: 3100 Fat: 115g Carbs: 360g Protein: 165g
Day 3
- Breakfast: Oatmeal topped with almond butter, sliced banana, and a drizzle of honey
- Lunch: Black bean and avocado wrap with whole grain tortilla
- Dinner: Beef stir-fry with quinoa and sautéed greens
Calories: 2950 Fat: 105g Carbs: 340g Protein: 160g
Day 4
- Breakfast: Whole grain toast with peanut butter and sliced banana
- Lunch: Cottage cheese and spinach omelette with whole grain bread
- Dinner: Baked chicken breast with roasted sweet potatoes and green beans
Calories: 3050 Fat: 110g Carbs: 350g Protein: 165g
Day 5
- Breakfast: Smoothie made with whole milk, Greek yogurt, oats, banana, and almond butter
- Lunch: Lentil soup with a side of whole grain bread and cheese
- Dinner: Grilled steak with quinoa salad and roasted vegetables
Calories: 3150 Fat: 115g Carbs: 360g Protein: 170g
Day 6
- Breakfast: Cheese and spinach omelette with whole grain toast
- Lunch: Chicken and avocado sandwich on whole grain bread
- Dinner: Salmon fillet with brown rice and steamed asparagus
Calories: 3000 Fat: 110g Carbs: 350g Protein: 160g
Day 7
- Breakfast: Whole milk yogurt with granola, nuts, and sliced banana
- Lunch: Beef and bean chili with a side of cornbread
- Dinner: Pasta Alfredo with chicken, broccoli, and grated cheese
Calories: 3100 Fat: 115g Carbs: 360g Protein: 165g
Day 8
- Breakfast: Scrambled eggs with cheese, avocado, and whole grain toast
- Lunch: Quinoa salad with mixed vegetables, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potato mash and steamed broccoli
Calories: 3000 Fat: 110g Carbs: 350g Protein: 160g
Day 9
- Breakfast: Greek yogurt parfait with banana slices, nuts, and honey
- Lunch: Whole grain pasta with marinara sauce, lean ground beef, and grated cheese
- Dinner: Stir-fried chicken with brown rice and mixed vegetables
Calories: 3100 Fat: 115g Carbs: 360g Protein: 165g
Day 10
- Breakfast: Oatmeal topped with almond butter, sliced banana, and a drizzle of honey
- Lunch: Black bean and avocado wrap with whole grain tortilla
- Dinner: Beef stir-fry with quinoa and sautéed greens
Calories: 2950 Fat: 105g Carbs: 340g Protein: 160g
Day 11
- Breakfast: Whole grain toast with peanut butter and sliced banana
- Lunch: Cottage cheese and spinach omelette with whole grain bread
- Dinner: Baked chicken breast with roasted sweet potatoes and green beans
Calories: 3050 Fat: 110g Carbs: 350g Protein: 165g
Day 12
- Breakfast: Smoothie made with whole milk, Greek yogurt, oats, banana, and almond butter
- Lunch: Lentil soup with a side of whole grain bread and cheese
- Dinner: Grilled steak with quinoa salad and roasted vegetables
Calories: 3150 Fat: 115g Carbs: 360g Protein: 170g
Day 13
- Breakfast: Cheese and spinach omelette with whole grain toast
- Lunch: Chicken and avocado sandwich on whole grain bread
- Dinner: Salmon fillet with brown rice and steamed asparagus
Calories: 3000 Fat: 110g Carbs: 350g Protein: 160g
Day 14
- Breakfast: Whole milk yogurt with granola, nuts, and sliced banana
- Lunch: Beef and bean chili with a side of cornbread
- Dinner: Pasta Alfredo with chicken, broccoli, and grated cheese
Calories: 3100 Fat: 115g Carbs: 360g Protein: 165g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024