Gluten-free meal plan for gaining weight

Written byListonic team

Updated on Nov 22, 2024

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.

Meal plan grocery list

Dry goods

Gluten-free oatmeal

Quinoa

Gluten-free granola

Gluten-free tortilla

Gluten-free pasta

Gluten-free toast

Snacks & sweets

Walnuts

Mixed nuts

Almond butter

Honey

Meats

Chicken breast

Turkey

Beef

Salmon

Dairy & eggs

Greek yogurt

Butter

Cheese

Fish & seafood

Salmon

Fresh grocery

Bananas

Mixed berries

Sweet potato

Green beans

Spinach

Lettuce

Bell peppers

Onions

Corn

Plant based

Almond milk

Olive oil

Black beans

Vegetables

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.

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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.

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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

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast: Gluten-free oatmeal with almond milk, topped with bananas, walnuts, and a drizzle of honey (calories: 450, protein: 10g, carbs: 60g, fat: 20g)
Lunch: Grilled chicken breast with quinoa and steamed vegetables, dressed with olive oil (calories: 600, protein: 40g, carbs: 70g, fat: 20g)
Snack: Greek yogurt with mixed berries and a handful of gluten-free granola (calories: 300, protein: 15g, carbs: 35g, fat: 10g)
Dinner: Baked salmon with a sweet potato and green beans, topped with butter (calories: 650, protein: 35g, carbs: 50g, fat: 30g)

Day 2

Breakfast: Smoothie with spinach, banana, almond butter, almond milk, and gluten-free protein powder (calories: 400, protein: 20g, carbs: 50g, fat: 15g)
Lunch: Turkey and avocado wrap using a gluten-free tortilla, with a side of mixed greens (calories: 550, protein: 30g, carbs: 40g, fat: 30g)
Snack: A handful of mixed nuts and a piece of fruit (calories: 300, protein: 8g, carbs: 20g, fat: 20g)
Dinner: Beef stir-fry with bell peppers, onions, and a side of gluten-free pasta (calories: 600, protein: 35g, carbs: 55g, fat: 25g)

Day 3

Breakfast: Scrambled eggs with cheese, gluten-free toast, and avocado (calories: 450, protein: 25g, carbs: 30g, fat: 25g)
Lunch: Quinoa salad with black beans, corn, avocado, and a lime vinaigrette (calories: 550, protein: 20g, carbs: 70g, fat: 20g)
Snack: Cottage cheese with pineapple chunks (calories: 250, protein: 15g, carbs: 30g, fat: 5g)
Dinner: Grilled pork chops with roasted asparagus and mashed potatoes (calories: 650, protein: 40g, carbs: 50g, fat: 30g)

Day 4

Breakfast: Chia seed pudding made with coconut milk and topped with fresh mango and nuts (calories: 400, protein: 10g, carbs: 40g, fat: 25g)
Lunch: Vegan sushi rolls with avocado, cucumber, carrot, and a side of edamame (calories: 500, protein: 15g, carbs: 60g, fat: 20g)
Snack: Rice cakes with almond butter and banana slices (calories: 300, protein: 8g, carbs: 40g, fat: 12g)
Dinner: Baked chicken thighs with Brussels sprouts and a quinoa pilaf (calories: 600, protein: 40g, carbs: 50g, fat: 25g)

Day 5

Breakfast: Gluten-free pancakes with a drizzle of maple syrup, mixed berries, and a side of bacon (calories: 500, protein: 15g, carbs: 60g, fat: 25g)
Lunch: Tuna salad with mixed greens, cherry tomatoes, olives, and a balsamic vinaigrette (calories: 550, protein: 30g, carbs: 25g, fat: 35g)
Snack: A smoothie with avocado, cocoa powder, almond milk, and honey (calories: 350, protein: 10g, carbs: 40g, fat: 20g)
Dinner: Grilled steak with a side of roasted potatoes and carrots (calories: 650, protein: 40g, carbs: 45g, fat: 35g)

Day 6

Breakfast: Omelette with cheese, mushrooms, bell peppers, and a side of gluten-free toast (calories: 450, protein: 25g, carbs: 30g, fat: 25g)
Lunch: Grilled vegetable and hummus wrap in a gluten-free tortilla (calories: 500, protein: 15g, carbs: 50g, fat: 25g)
Snack: Yogurt with a sprinkle of gluten-free granola and honey (calories: 300, protein: 10g, carbs: 35g, fat: 10g)
Dinner: Baked cod with a side of asparagus and a gluten-free pasta salad (calories: 550, protein: 35g, carbs: 50g, fat: 20g)

Day 7

Breakfast: Breakfast burrito with scrambled eggs, black beans, cheese, and avocado in a gluten-free tortilla (calories: 500, protein: 25g, carbs: 40g, fat: 25g)
Lunch: Salad with grilled chicken, mixed greens, avocado, nuts, and olive oil dressing (calories: 550, protein: 30g, carbs: 20g, fat: 35g)
Snack: A small handful of dried fruits and nuts (calories: 250, protein: 5g, carbs: 35g, fat: 10g)
Dinner: Gluten-free pizza with a variety of toppings including cheese, vegetables, and a protein source (calories: 600, protein: 25g, carbs: 60g, fat: 25g)

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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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