Gluten-free meal plan for gaining weight

Gain weight healthfully with the Gluten-Free Meal Plan for Gaining Weight, a collection of high-calorie, nutrient-rich meals. This plan includes a variety of calorie-dense dishes like nut and seed mixes, avocado toast on gluten-free bread, and hearty pasta dishes with gluten-free grains. Each meal is crafted to deliver a balance of healthy fats, proteins, and carbohydrates, providing the extra energy needed for healthy weight gain while adhering to a gluten-free regimen.

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Meal plan grocery list

Gluten-free oatmeal
Almond milk
Bananas
Walnuts
Honey
Chicken breast
Quinoa
Steamed vegetables
Olive oil
Greek yogurt

Mixed berries
Gluten-free granola
Salmon
Sweet potato
Green beans
Butter
Spinach
Almond butter
Gluten-free tortilla
Turkey

Lettuce
Mixed nuts
Beef
Bell peppers
Onions
Gluten-free pasta
Cheese
Gluten-free toast
Black beans
Corn

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

Meal plan overview

The Gluten-Free Meal Plan for Gaining Weight is tailored for those looking to increase their body weight while maintaining a gluten-free diet. It includes calorie-dense, nutritious foods such as nuts, seeds, avocados, and gluten-free grains, along with lean proteins and healthy fats.

This plan is designed to provide a surplus of calories through wholesome, gluten-free foods, ensuring a healthful and effective approach to weight gain.

Foods to eat

High-Calorie Whole Grains: Quinoa, brown rice, and gluten-free pasta for calorie-dense carbohydrate sources.
Lean Proteins: Chicken, beef, fish, eggs, and legumes for muscle building and repair.
Healthy Fats: Avocado, nuts, seeds, and olive oil to increase caloric intake.
Dairy: Full-fat milk, cheese, and yogurt (ensure they're gluten-free).
Starchy Vegetables: Potatoes, sweet potatoes, and corn for additional carbs.
Fruits: Bananas, mangoes, and other high-calorie fruits.
Nut Butters: Peanut butter, almond butter, and others without added gluten.
Gluten-Free Snacks: Gluten-free granola bars, muffins, or breads for extra calories.

✅ Tip

Include calorie-dense foods like nuts, seeds, avocados, and healthy oils in meals and snacks to increase overall calorie intake.

Foods not to eat

Gluten-Containing Foods: Anything with wheat, barley, rye, and related grains.
Low-Calorie Foods: Avoid filling up on foods low in calories if the goal is weight gain.
Processed Junk Foods: Even if gluten-free, they can be unhealthy and low in nutrients.
High-Sugar Snacks: Can lead to unhealthy weight gain and other health issues.
Alcohol: Empty calories that don't contribute to healthy weight gain.

Main benefits

The Gluten-Free Meal Plan for Gaining Weight is designed with high-calorie, nutrient-dense gluten-free foods. It includes items like nuts, seeds, dairy products, and gluten-free grains, aiming to increase caloric intake in a healthy way to support weight gain.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A gluten-free meal plan for gaining weight can be made more diverse and nutrient-dense by incorporating these alternatives:

For a richer texture in baked goods, consider using coconut flour as an alternative to gluten-free flour blends.
Instead of almond milk, opt for coconut milk to add extra calories and healthy fats to your smoothies and recipes.
For a heartier side dish, try roasted sweet potatoes in place of mashed potatoes, adding both flavor and nutrients.
To increase protein intake, use seitan instead of tofu in stir-fries and savory dishes.
For a calorie-dense snack, choose cashew butter as a creamy alternative to almond butter.

How to budget on this meal plan

Gluten-free oatmeal and almond milk are staples that can be bought in larger quantities. Utilize a variety of nuts like walnuts and almonds for snacks and meal additions. Homemade gluten-free granola and protein shakes can be more economical and customizable. Incorporate a variety of vegetables like sweet potatoes, green beans, and bell peppers in your meals. Consider making your own gluten-free pasta dishes and tortillas for a cost-effective and versatile carbohydrate source.

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Extra tips

Any healthy snack ideas?

Support your weight gain goals with these 7 gluten-free snacks:

Trail mix with dried fruits and nuts
Avocado toast on gluten-free bread
Smoothie with coconut milk, banana, and oats
Baked sweet potato fries with guacamole
Quinoa salad with beans and avocado
Energy balls made with dates, nuts, and seeds
Coconut yogurt parfait with granola and berries

What should I drink on this meal plan?

Gaining weight on a gluten-free diet? Opt for nutrient-dense smoothies with ingredients like avocado and banana, protein shakes with gluten-free protein powder, whole milk for extra calories, freshly squeezed fruit juices, and occasional high-calorie gluten-free drinks like lattes.

How to get even more nutrients?

If you're looking to gain weight while staying gluten-free, focus on calorie-dense foods that are also nutrient-rich. Starchy vegetables like sweet potatoes and corn provide carbohydrates and fibers, which can help in healthy weight gain. Gluten-free grains like millet and amaranth are good options too. Include sources of healthy fats such as coconut oil and olive oil in your cooking to increase your calorie intake without compromising on nutrition.

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