30-Day Meal Plan for Gaining Weight: Healthy, Calorie-Dense Options

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Written byListonic team

Updated on Oct 1, 2024

Trying to add a few pounds? A 30-Day Meal Plan for Gaining Weight can help you reach your goals. We'll show you how to enjoy tasty, calorie-dense meals that promote healthy weight gain. Let's make your weight gain journey enjoyable and effective!

Meal plan grocery list

Meats

Chicken breast

Salmon fillet

Ground beef

Chicken thighs

Turkey breast

Tuna

Dairy & eggs

Eggs

Whole milk

Greek yogurt

Cheddar cheese

Cottage cheese

Dry goods

Quinoa

Brown rice

Oatmeal

Fresh grocery

Sweet potatoes

Spinach

Kale

Broccoli

Bell peppers

Carrots

Avocado

Bananas

Apples

Blueberries

Strawberries

Plant based

Almond butter

Tofu

Lentils

Black beans

Almonds

Walnuts

Spices & sauces

Olive oil

Bakery

Whole wheat bread

Meal plan overview

If you’re looking to put on some pounds, the 30-Day Meal Plan for Gaining Weight is your go-to guide. This plan includes calorie-dense meals that are packed with healthy fats, proteins, and carbs to help you gain weight steadily and healthily. You'll find a mix of hearty dishes and snacks to keep you fueled throughout the day.

Each day, you'll get easy-to-follow recipes that make weight gain enjoyable and delicious. This plan ensures you get the right nutrients without resorting to unhealthy options, supporting a balanced and healthy weight gain.

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Foods to eat

Whole Grains: Brown rice, quinoa, and oats provide dense calories and essential nutrients.
Starchy Vegetables: Sweet potatoes, corn, and peas offer more calories and carbs.
High-Calorie Fruits: Bananas, avocados, and mangoes are calorie-dense and nutrient-rich.
Nuts and Nut Butters: Almond butter, peanut butter, and mixed nuts add healthy fats and calories.
Healthy Oils: Olive oil, coconut oil, and avocado oil add extra calories to meals.

✅Tip

Snack on calorie-dense foods like nuts, seeds, and dried fruits between meals to steadily increase your weight without feeling overly full.

Foods not to eat

Low-Calorie Vegetables: Cucumbers, celery, and leafy greens are low in calories and not ideal for weight gain.
Low-Fat Dairy: Skim milk and low-fat yogurt don't provide enough calories for weight gain.
Diet Products: Low-calorie and low-fat snacks can prevent you from achieving your calorie goals.
Sugary Drinks: While they add calories, they don't provide the nutrients needed for healthy weight gain.
Highly Processed Foods: Often high in unhealthy fats and sugars, which aren't beneficial for healthy weight gain.

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Main benefits

A 30-day meal plan for gaining weight is tailored to include calorie-dense, nutrient-rich foods that can help you achieve a healthy weight gain. It supports muscle growth and overall body strength by providing the necessary nutrients. This plan can improve your immune function with a higher intake of vitamins and minerals. Additionally, it enhances your energy levels and stamina, making daily activities and physical exercise more manageable.

Recommended nutrient breakdown

Protein: 15%

Fat: 35%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To gain weight on a budget, buy calorie-dense foods like nuts, seeds, and avocados in bulk. Choose cheaper protein sources like eggs, milk, and beans. Make your own high-calorie smoothies using fruits, oats, and peanut butter instead of buying pre-made options. Incorporate whole grains like quinoa and brown rice, which are filling and affordable.

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Extra tips

These snacks can help you gain weight:

Peanut butter on whole grain toast
Trail mix with nuts, seeds, and dried fruit
Greek yogurt with honey and granola
Avocado on whole grain crackers
Smoothies with protein powder, fruits, and nut butter
Cheese and whole grain bread
Hummus with pita bread

For gaining weight, drink options include high-calorie smoothies made with fruits, nut butters, and protein powder, whole milk, and fruit juices. Protein shakes can also be beneficial, and drinking water infused with fruits can help with hydration. Milkshakes made with healthy ingredients like bananas and almond butter can add calories, while herbal teas can aid digestion.

To gain weight healthily, focus on nutrient-dense meals. Choose high-calorie proteins like fatty fish, chicken thighs, or tofu, seasoned with herbs and spices. Include vegetables like sweet potatoes, avocados, and squash for added calories and nutrients. Incorporate whole grains such as quinoa or brown rice for fiber and energy. Finish your meal with a serving of nuts, dried fruit, or a rich fruit smoothie to add calories and essential vitamins. This approach supports healthy weight gain while ensuring a balanced diet.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond butter, banana, and blueberries
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Salmon fillet with brown rice and roasted bell peppers
Snack:Greek yogurt with strawberries and walnuts

Day 2

Breakfast:Whole wheat toast with avocado and scrambled eggs
Lunch:Ground beef and black bean burrito with spinach
Dinner:Turkey breast with sweet potatoes and kale
Snack:Cottage cheese with apple slices and almonds

Day 3

Breakfast:Greek yogurt with oatmeal, strawberries, and almond butter
Lunch:Tuna salad with mixed greens (spinach, kale) and carrots
Dinner:Grilled chicken thighs with quinoa and steamed broccoli
Snack:Whole milk smoothie with banana and blueberries

Day 4

Breakfast:Oatmeal with Greek yogurt, apples, and walnuts
Lunch:Lentil and vegetable stir-fry (bell peppers, carrots, spinach)
Dinner:Baked salmon with brown rice and roasted sweet potatoes
Snack:Cheddar cheese with whole wheat bread and avocado

Day 5

Breakfast:Whole wheat toast with almond butter and banana
Lunch:Turkey breast sandwich with spinach, avocado, and cheddar cheese on whole wheat bread
Dinner:Tofu and vegetable stir-fry (kale, bell peppers, carrots) with quinoa
Snack:Cottage cheese with blueberries and almonds

Day 6

Breakfast:Greek yogurt with oatmeal, banana, and strawberries
Lunch:Grilled chicken breast with brown rice and steamed broccoli
Dinner:Ground beef and black bean chili with bell peppers and carrots
Snack:Whole milk smoothie with apple and walnuts

Day 7

Breakfast:Oatmeal with almond butter, blueberries, and banana
Lunch:Tuna salad with mixed greens (spinach, kale) and quinoa
Dinner:Baked chicken thighs with sweet potatoes and steamed broccoli
Snack:Greek yogurt with strawberries and almonds

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⚠️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.

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