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Atkins meal plan for gaining weight
Build muscle and strength with our Atkins meal plan for gaining weight. This plan is perfect for those looking to add healthy pounds through nutrient-dense, low-carb meals. Focus on gaining weight the right way without excess carbs.
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Meal plan grocery list
- Chicken breast
- Ground beef
- Salmon fillets
- Bacon
- Eggs
- Almonds
- Spinach
- Broccoli
- Avocado
- Cheddar cheese
- Greek yogurt
- Heavy cream
- Butter
- Olive oil
- Cauliflower
- Zucchini
- Cucumbers
- Bell peppers
- Strawberries
- Blueberries
- Raspberries
- Romaine lettuce
- Tomatoes
- Mushrooms
- Asparagus
- Green beans
- Brussels sprouts
- Cottage cheese
- Parmesan cheese
- Beef steaks
- Pork chops
- Turkey breast
- Tuna
Meal plan overview
The Atkins meal plan for gaining weight focuses on healthy weight gain through nutrient-dense foods. It includes high-calorie, low-carb meals with an emphasis on healthy fats and proteins. Meals might include dishes like creamy avocado and bacon salads, high-fat yogurt with nuts, and protein shakes.
This plan is ideal for those who need to increase their calorie intake without turning to unhealthy options. It’s all about gaining weight in a healthy, controlled manner.
Foods to eat
- Fatty Meats: Pork, lamb, and fatty cuts of beef for protein and calorie intake.
- Full-fat Dairy: Cheese, whole milk, and Greek yogurt for additional calories and fats.
- Nuts and Nut Butters: Almonds, cashews, and their butters for calorie-dense snacks.
- Low-carb Vegetables: Spinach, kale, and broccoli for essential nutrients without excessive carbs.
- Healthy Oils: Coconut oil, olive oil, and avocado oil to add calories to meals.
✅ Tip
Snack on nuts and seeds throughout the day to increase calorie intake healthily.
Foods not to eat
- Sugar-sweetened Beverages: Soft drinks and sweetened teas that add carbs without beneficial nutrients.
- Refined Carbs: White bread, pasta, and rice that don't align with low-carb principles.
- Trans Fats: Margarine and other processed fats that are unhealthy for the body.
- High-sugar Fruits: Bananas, grapes, and dried fruits that add too many carbs.
- Processed Snacks: Chips, crackers, and cookies that contain hidden carbs and unhealthy fats.
Main benefits
The Atkins meal plan for gaining weight is ideal for those needing to increase their calorie intake healthily. It focuses on nutrient-dense foods that can help build muscle mass rather than just adding fat. This plan is also great for improving overall nutritional intake, ensuring you gain weight in a balanced way.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To build muscle and gain weight on the Atkins diet, consider these calorie-dense substitutions:
- For a rich protein, duck breast can replace chicken breast, offering a flavorful, high-fat meat.
- To diversify dairy, triple cream Brie can replace cottage cheese, providing a decadent, creamy cheese with a high-fat content.
- For a different vegetable, parsnips can replace broccoli, offering a sweet, starchy alternative.
- To switch up nuts, pecans can replace almonds, offering a sweet, buttery flavor and healthy fats.
- For a creamy addition, coconut cream can replace heavy cream, providing a dairy-free, rich texture.
How to budget on this meal plan
Gaining weight on an Atkins meal plan can be affordable by focusing on calorie-dense, low-carb foods like nuts, cheese, and avocados. Buy in bulk when possible and look for sales on meats and dairy products. Planning your meals ahead ensures you always have nutritious, high-calorie options on hand without resorting to expensive convenience foods. Cooking at home is key to saving money.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for an Atkins meal plan for gaining weight:
- Greek yogurt with granola
- Protein shake
- Mixed nuts (almonds, cashews, pecans)
- Avocado with olive oil
- Cheese and turkey roll-ups
- Hard-boiled eggs
- Trail mix
What should I drink on this meal plan?
For the Atkins meal plan for gaining weight, drink plenty of water and consider low-carb protein shakes made with unsweetened almond or coconut milk. Black coffee and unsweetened teas are also good choices. Avoid sugary drinks and limit diet sodas to maintain the diet's low-carb nature while focusing on higher calorie intake through foods.
How to get even more nutrients?
Those on an Atkins meal plan to gain weight should increase their intake of calorie-dense, nutrient-rich foods. Focus on lean proteins such as beef, chicken, and fish, along with fiber from vegetables like sweet potatoes and legumes. Healthy fats from nuts, seeds, and olive oil can help increase calorie intake, and adding protein shakes can provide additional nutrients.
Meal plan suggestions
Atkins Meal Plan for Gaining Weight
Day 1
- Breakfast: Scrambled Eggs with Bacon and Spinach
- Lunch: Chicken Breast Salad with Avocado, Romaine Lettuce, and Olive Oil Dressing
- Dinner: Beef Steak with Roasted Brussels Sprouts and Buttered Asparagus
- Snack: Greek Yogurt with Blueberries and Almonds
Calories: 2500 Fat: 180g Carbs: 50g Protein: 170g
Day 2
- Breakfast: Salmon Fillet with Sauteed Spinach and Olive Oil
- Lunch: Turkey Breast with Cauliflower Rice and Butter
- Dinner: Pork Chops with Zucchini Noodles and Parmesan Cheese
- Snack: Cottage Cheese with Strawberries and Almonds
Calories: 2600 Fat: 190g Carbs: 40g Protein: 180g
Day 3
- Breakfast: Omelette with Bacon, Cheddar Cheese, and Mushrooms
- Lunch: Grilled Chicken with Caesar Salad (Romaine Lettuce, Parmesan Cheese, Caesar Dressing)
- Dinner: Ground Beef with Broccoli and Cheddar Cheese
- Snack: Greek Yogurt with Raspberries and Almonds
Calories: 2550 Fat: 185g Carbs: 45g Protein: 175g
Day 4
- Breakfast: Scrambled Eggs with Bacon, Spinach, and Cheddar Cheese
- Lunch: Tuna Salad with Avocado, Cucumbers, and Olive Oil Dressing
- Dinner: Beef Steak with Roasted Bell Peppers and Buttered Asparagus
- Snack: Greek Yogurt with Blueberries and Almonds
Calories: 2650 Fat: 195g Carbs: 35g Protein: 185g
Day 5
- Breakfast: Salmon Fillet with Steamed Broccoli and Butter
- Lunch: Chicken Breast with Zucchini Noodles and Parmesan Cheese
- Dinner: Pork Chops with Sauteed Spinach and Olive Oil
- Snack: Cottage Cheese with Strawberries and Almonds
Calories: 2550 Fat: 180g Carbs: 50g Protein: 170g
Day 6
- Breakfast: Omelette with Bacon, Cheddar Cheese, and Mushrooms
- Lunch: Grilled Chicken with Caesar Salad (Romaine Lettuce, Parmesan Cheese, Caesar Dressing)
- Dinner: Ground Beef with Broccoli and Cheddar Cheese
- Snack: Greek Yogurt with Raspberries and Almonds
Calories: 2600 Fat: 190g Carbs: 40g Protein: 180g
Day 7
- Breakfast: Scrambled Eggs with Bacon, Spinach, and Cheddar Cheese
- Lunch: Tuna Salad with Avocado, Cucumbers, and Olive Oil Dressing
- Dinner: Beef Steak with Roasted Bell Peppers and Buttered Asparagus
- Snack: Greek Yogurt with Blueberries and Almonds
Calories: 2650 Fat: 195g Carbs: 35g Protein: 185g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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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.
