30-Day Meal Plan for Gaining Weight: Healthy, Calorie-Dense Options
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
- Chicken breast
- Salmon fillet
- Ground beef
- Eggs
- Whole milk
- Greek yogurt
- Cheddar cheese
- Almond butter
- Quinoa
- Brown rice
- Oatmeal
- Whole wheat bread
- Sweet potatoes
- Spinach
- Kale
- Broccoli
- Bell peppers
- Carrots
- Avocado
- Bananas
- Apples
- Blueberries
- Strawberries
- Olive oil
- Almonds
- Walnuts
- Cottage cheese
- Tofu
- Lentils
- Black beans
- Chicken thighs
- Turkey breast
- Tuna
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support healthy weight gain while ensuring nutrient density, try these substitutions:
- For a calorie-dense snack, trail mix with nuts and dried fruits can replace regular almonds.
- To boost healthy fats, avocado slices can replace cheddar cheese in sandwiches and wraps.
- For a heartier breakfast, oatmeal with almond butter can replace plain oatmeal.
- To increase protein, tofu can replace chicken breast in stir-fries and salads.
- For a nutrient-rich side dish, quinoa can replace brown rice in meals.
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.
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?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
30-day meal plan for gaining weight
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
Repeat this plan 4 times.
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.
