7-day Meal Plan For Gaining Weight

Written byListonic team

Updated on Nov 22, 2024

Want to gain weight healthily? Get our 7-day meal plan for weight gain, teaching you how to consume more calories by using healthy foods. You will see below how to efficiently change these meal plans into a shopping list. Begin your journey to a healthier you!

Meal plan grocery list

Baking goods

Pancake mix

Waffle mix

Bread

Pasta

Spaghetti

Dairy & eggs

Eggs

Cheese

Greek yogurt

Cream cheese

Milk

Whole milk

Sour cream

Parmesan

Meats

Chicken

Sausage

Beef

Ribeye steak

Bacon

Fish & seafood

Smoked salmon

Tuna

Fresh grocery

Avocado

Mushrooms

Spinach

Banana

Berries

Asparagus

Potatoes

Broccoli

Sweet potatoes

Greens

Dry goods

Rice

Beans

Oatmeal

Tortillas

Spices & sauces

Olive oil dressing

Creamy dill sauce

Alfredo sauce

Tomato soup

Maple syrup

Peanut butter

Meal plan overview

Looking to gain weight healthily? Our 7-day meal plan for weight gain is focused on increasing calorie intake with nutritious foods.

It's designed to help you reach your weight goals in a healthy, balanced way. Enjoy meals that are both calorie-dense and nutrient-rich.

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Foods to eat

High-Calorie Proteins: Lean meats, poultry, fish, eggs, and plant-based protein sources like beans and lentils.
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish for extra calories and essential fatty acids.
Dairy or Dairy Alternatives: Whole milk, full-fat yogurt, cheese, and other high-calorie dairy products.
Complex Carbohydrates: Whole grains, brown rice, quinoa, sweet potatoes, and oats for sustained energy.
Fruits: Bananas, mangoes, avocados, and dried fruits for added calories and nutrients.
Nut Butters: Peanut butter, almond butter, and other nut butters for a calorie-dense snack.
Protein Shakes: Supplement with protein shakes or smoothies with added fruits, nut butters, and yogurt.
Strength Training: Incorporate weightlifting exercises to build muscle mass.
Frequent Meals: Eat multiple smaller meals throughout the day to increase overall calorie intake.

✅Tip

Incorporate healthy fats like avocado and nuts into your meals for calorie-dense, nutrient-rich options.

Foods not to eat

Low-Calorie Snacks: Minimize intake of low-calorie snacks that may fill you up without providing many nutrients.
Excessive Fiber: While fiber is important, avoid excessive fiber intake, which can make you feel fuller.
Empty Calorie Foods: Reduce consumption of foods with empty calories, such as sugary drinks and candies.
Highly Processed Foods: Limit processed foods, which may lack essential nutrients and contribute to unhealthy weight gain.
Excessive Cardio: While cardiovascular exercise is essential for health, excessive cardio can burn additional calories.
Low-Fat Products: Opt for full-fat versions of dairy products and avoid excessive reliance on low-fat alternatives.
Unplanned Snacking: Plan meals and snacks to ensure consistent calorie intake throughout the day.
Empty Calorie Beverages: Choose nutrient-dense beverages over those high in empty calories.
Consult a Professional: If in doubt, seek guidance from a nutritionist or healthcare professional to create a personalized plan.

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Main benefits

The 7-Day Meal Plan For Gaining Weight provides a structured approach to increase calorie intake and promote healthy weight gain. This meal plan emphasizes nutrient-dense foods, including lean proteins, whole grains, and healthy fats, to support muscle development. Regular and balanced meals, along with strategic snacks, contribute to a gradual and sustainable weight gain. With a focus on overall nutritional intake, this meal plan supports individuals looking to achieve their weight gain goals in a healthy and controlled manner.

Recommended nutrient breakdown

Protein: 24%

Fat: 20%

Carbs: 47%

Fiber: 8%

Other: 1%

How to budget on this meal plan

To budget this weight gain meal plan, prioritize buying in bulk where possible, especially for staples like rice, beans, pasta, and oatmeal. Opt for generic brands for items like pancake and waffle mix, and consider making your own sauces and dressings to save costs. Buy seasonal fruits and vegetables, and choose frozen berries when fresh ones are expensive. For protein sources, look for sales on chicken, beef, and salmon, and consider less expensive alternatives like canned tuna and eggs. Plan meals to use ingredients in multiple dishes, reducing waste and maximizing value.

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Extra tips

For healthy weight gain, focus on nutrient and calorie-dense snacks:

Nut butter on whole grain toast
Homemade granola with dried fruits and nuts
Avocado and cheese sandwich
Protein smoothies
Yogurt with granola and honey
Trail mix
Fruit and nut bars

Those looking to gain weight can opt for beverages that provide extra calories and nutrients. Smoothies made with full-fat milk, yogurt, and fruits are an excellent choice. Protein shakes can also aid in muscle gain. Fresh fruit juices provide calories and nutrients, while whole milk contributes to a higher caloric intake.

When it comes to gaining weight, it’s all about healthy, nutrient-rich foods. Focus on calorie-dense but nutritious options like nuts, seeds, and avocados. Lean proteins help build muscle, so include plenty of fish, chicken, or plant-based proteins. Whole grains add healthy carbs and fiber. Don’t shy away from healthy fats and complex carbs, but remember to keep it balanced.

Meal plan suggestion

Day 1

Breakfast:Whole grain pancakes with maple syrup and a side of scrambled eggs
Lunch:Grilled cheese sandwich with avocado and tomato soup
Dinner:Creamy pasta with chicken, mushrooms, and spinach
Calories🔥: 2000
Fat💧: 85g
Carbs🌾: 185g
Protein🥩: 80g

Day 2

Breakfast:Bagel with cream cheese and smoked salmon, and a fruit smoothie
Lunch:Beef burrito with rice, beans, cheese, and sour cream
Dinner:Baked salmon with creamy dill sauce, mashed potatoes, and steamed broccoli
Calories🔥: 2100
Fat💧: 90g
Carbs🌾: 215g
Protein🥩: 95g

Day 3

Breakfast:French toast with butter and syrup, and a side of bacon
Lunch:Chicken alfredo pasta with garlic bread
Dinner:Ribeye steak with baked potato and sour cream, and grilled asparagus
Calories🔥: 2200
Fat💧: 100g
Carbs🌾: 205g
Protein🥩: 100g

Day 4

Breakfast:Oatmeal with whole milk, banana, and peanut butter
Lunch:Tuna melt sandwich with cheese and a side of sweet potato fries
Dinner:Chicken parmesan with spaghetti and a side salad with olive oil dressing
Calories🔥: 2000
Fat💧: 85g
Carbs🌾: 205g
Protein🥩: 90g

Day 5

Breakfast:Belgian waffles with strawberries, whipped cream, and a side of sausage
Lunch:BBQ pulled pork sandwich with coleslaw and baked beans
Dinner:Beef stroganoff with egg noodles and a side of glazed carrots
Calories🔥: 2100
Fat💧: 90g
Carbs🌾: 210g
Protein🥩: 95g

Day 6

Breakfast:Eggs Benedict with hollandaise sauce and a side of hash browns
Lunch:Meatball sub with provolone cheese and a side of Caesar salad
Dinner:Roast chicken with stuffing, gravy, mashed potatoes, and green beans
Calories🔥: 2150
Fat💧: 95g
Carbs🌾: 195g
Protein🥩: 100g

Day 7

Breakfast:Blueberry muffins with butter and a Greek yogurt parfait
Lunch:Philly cheesesteak sandwich with a side of onion rings
Dinner:Lamb chops with mint sauce, roasted potatoes, and sautéed spinach
Calories🔥: 2050
Fat💧: 90g
Carbs🌾: 185g
Protein🥩: 95g

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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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