.png)
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.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
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
- 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
Include smoothies with avocado, nut butters, and oats in your diet to add calorie-dense, nutritious snacks or meal replacements.
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.
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
Avocado, nuts like almonds and walnuts, and nut butters are key for healthy fats and can be bought in bulk. Olive oil, whole milk, and Greek yogurt offer variety and are often cheaper when purchased in larger quantities. Eggs, cheese, and quinoa can be more cost-effective when bought in bulk. Brown rice, sweet potatoes, and lean meats like chicken and beef are also more affordable in larger sizes.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
*no credit card required
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?
For gaining weight healthily, focus on calorie-dense foods that are also nutrient-rich. Include servings of whole grains like brown rice and oatmeal, which provide both the calories and fiber you need. Protein sources such as meats, fish, and legumes are critical for building and repairing tissues. Healthy fats from avocados, nuts, and olive oil not only add calories but also support cell growth and provide essential fatty acids.
Meal plan suggestions
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.
.png)
Enjoy our 100% FREE meal plans!
Hey, Meal Prepper! 👋
We're glad you like our free Listonic meal plans. We know sticking to a healthy diet can be tough with a busy schedule, so we’ve made a free grocery list app to make meal planning and shopping super easy.
Listonic is a top-rated grocery list app that you can download for free to make meal planning even easier. All our meal plans sync seamlessly with the app. Give it a try! 💚
Download the FREE grocery list for this meal plan
Like this meal plan?
Get grocery list*no credit card required
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.
