14-Day Meal Plan for Gaining Weight: Tips for Healthy Bulking
Listonic team
Updated on Nov 22, 2024
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
Dry goods
Quinoa
Brown rice
Oats
Whole-grain bread
Pasta
Black beans
Kidney beans
Snacks & sweets
Almonds
Walnuts
Peanut butter
Almond butter
Dark chocolate
Meats
Chicken
Beef
Fish & seafood
Salmon
Dairy & eggs
Whole milk
Greek yogurt
Eggs
Cheese
Cottage cheese
Fresh grocery
Avocado
Sweet potatoes
Banana
Spices & sauces
Olive oil
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
Calorie-Dense Foods: Incorporate avocados, nuts, and nut butters for healthy fats and extra calories.
Whole Milk or Plant-Based Alternatives: Choose higher-calorie milk options or plant-based alternatives.
Lean Proteins: Include chicken, turkey, fish, lean beef, and plant-based protein sources like tofu.
Whole Grains: Opt for brown rice, quinoa, oats, and whole wheat products for added calories.
Dried Fruits: Snack on calorie-dense dried fruits like raisins, dates, and apricots.
Protein-Rich Snacks: Enjoy protein-rich snacks like Greek yogurt, cheese, and hard-boiled eggs.
Healthy Snacking: Include snacks such as trail mix, energy bars, and homemade granola for extra calories.
Smoothies and Shakes: Make nutrient-dense smoothies or shakes with fruits, milk, protein powder, and nut butter.
Regular, Balanced Meals: Aim for three main meals and incorporate snacks to increase overall calorie intake.
Strength Training: Combine your meal plan with a suitable strength training program to promote muscle gain.
✅Tip
Foods not to eat
Empty-Calorie Snacks: Minimize snacks with empty calories and little nutritional value.
Excessive Cardio: Balance cardio exercises with strength training to avoid excessive calorie burn.
Low-Calorie Foods: Avoid foods with low caloric density; focus on nutrient-dense options.
Unhealthy Trans Fats: Limit the intake of foods high in trans fats, often found in fried and processed items.
Sugary Beverages: Minimize the consumption of sugary drinks, as they provide empty calories.
Processed and Fried Foods: Reduce the intake of heavily processed and fried items lacking nutritional value.
Excessive Sugars: Limit the intake of sweets and desserts that add empty calories without nutrition.
Main benefits
The 14-day meal plan for gaining weight is designed for healthy weight gain. It includes calorie-dense, nutrient-rich foods to increase body mass and energy levels, especially beneficial for underweight individuals.
Recommended nutrient breakdown
Protein: 17%
Fat: 36%
Carbs: 45%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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🔥: 3000Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3100Fat💧: 115gCarbs🌾: 360gProtein🥩: 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🔥: 2950Fat💧: 105gCarbs🌾: 340gProtein🥩: 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🔥: 3050Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3150Fat💧: 115gCarbs🌾: 360gProtein🥩: 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🔥: 3000Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3100Fat💧: 115gCarbs🌾: 360gProtein🥩: 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🔥: 3000Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3100Fat💧: 115gCarbs🌾: 360gProtein🥩: 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🔥: 2950Fat💧: 105gCarbs🌾: 340gProtein🥩: 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🔥: 3050Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3150Fat💧: 115gCarbs🌾: 360gProtein🥩: 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🔥: 3000Fat💧: 110gCarbs🌾: 350gProtein🥩: 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🔥: 3100Fat💧: 115gCarbs🌾: 360gProtein🥩: 165g
Want to learn more?
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