Keto meal plan for gaining weight
Listonic team
Updated on Nov 22, 2024
A keto meal plan for gaining weight focuses on high-calorie, nutrient-dense foods within the ketogenic framework. It includes meals rich in healthy fats, moderate protein, and minimal carbs to increase caloric intake.
This plan is tailored for those who want to gain weight or muscle mass on a keto diet. It’s about strategic eating to add pounds healthfully.
Meal plan grocery list
Meats
Bacon
Ribeye steak
Chicken thighs
Salmon
Ground beef
Pork chops
Lamb shank
Shrimp
Keto-friendly salami
Dairy & eggs
Eggs
Cottage cheese
Cheese slices
Heavy cream
Full-fat Greek yogurt
Butter
Blue cheese
Cheddar
Parmesan
Keto-friendly yogurt
Plant based
Almond butter
Macadamia nuts
Pecans
Avocado
Lettuce
Spinach
Mushrooms
Zucchini
Cauliflower
Brussels sprouts
Asparagus
Olives
Baking goods
Keto-friendly bread
Keto pancakes mix
Sugar-free syrup
Spices & sauces
Olive oil
Hollandaise sauce
Mayonnaise
Caesar dressing
Salt
Pepper
Snacks & sweets
Dark chocolate
Beverages
Coconut milk
Dry goods
Keto-friendly protein powder
Meal plan overview
Introducing ""Keto Meal Plan for Gaining Weight"". This plan is designed for those looking to gain weight while adhering to a ketogenic diet, emphasizing high-calorie, low-carb foods.
Each meal is crafted to provide a high caloric value with the right balance of fats and proteins, supporting weight and muscle gain goals. Explore a day of ketogenic eating that focuses on healthy weight gain.
Foods to eat
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and calories for weight gain.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken thighs, turkey, eggs, and fatty cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and calories.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for nutrient-dense snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added calories.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Sugar-Free Beverages: Water, herbal tea, and decaffeinated coffee.
✅Tip
Foods not to eat
Limit High-Carb Foods: Minimize grains, sugar, and starchy vegetables to stay in ketosis.
Limit Fruit: Keep high-sugar fruits to a minimum to manage carb intake.
Avoid Processed Foods: Focus on whole, nutrient-dense foods for weight gain.
Monitor Protein Intake: Adjust protein intake to avoid excess protein, which can impact ketosis.
Limit Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
Avoid High-Sugar Sauces: Opt for savory and low-carb sauces to avoid unnecessary sugar.
Limit Alcohol: Alcohol can impact appetite, so consume in moderation.
Choose Healthy Oils: Opt for heart-healthy oils while maintaining a calorie surplus.
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Main benefits
The Keto Meal Plan for Gaining Weight adapts the ketogenic approach to support individuals looking to increase calorie intake for weight gain. This plan emphasizes high-fat, calorie-dense foods while maintaining low-carbohydrate intake. By providing a variety of nutrient-dense options, the plan aims to support healthy weight gain within the context of a ketogenic diet.
Recommended nutrient breakdown
Protein: 14%
Fat: 75%
Carbs: 8%
Fiber: 2%
Other: 1%
How to budget on this meal plan
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Extra tips
Keto snacks for weight gain include high-calorie, nutrient-dense options:
- Nut butter with flaxseed crackers
- Cheese and olive plate
- Macadamia nuts
- Avocado chocolate mousse
- Coconut cream with nuts
- Full-fat Greek yogurt with peanut butter
- Keto fat bombs
For gaining weight on a Keto diet, it’s important to focus on calorie-dense, nutritious beverages. Full-fat coconut milk can be used in smoothies for healthy fats. Bulletproof coffee with butter and MCT oil provides a calorie boost. Nut milks like almond milk, when unsweetened, can be enriched with keto-friendly protein powders. Bone broth is nourishing and calorie-dense. Herbal teas are good for hydration without adding carbs.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with cheese, avocado, and a side of keto-friendly bread
- Snack:Macadamia nuts
- Lunch:Cobb salad with extra avocado, bacon, blue cheese, and olive oil dressing
- Snack:Full-fat Greek yogurt with almond butter
- Dinner:Ribeye steak with a side of creamed spinach and mashed cauliflower
- Calories🔥: 2250Fat💧: 191gCarbs🌾: 47gProtein🥩: 142g
Day 2
- Breakfast:Keto pancakes with butter and sugar-free syrup, served with a side of bacon
- Snack:Cheese slices with a handful of walnuts
- Lunch:Grilled chicken thighs with avocado salad and extra virgin olive oil
- Snack:Keto smoothie with coconut milk, a scoop of protein powder, and peanut butter
- Dinner:Baked salmon with a side of asparagus and hollandaise sauce
- Calories🔥: 2450Fat💧: 199gCarbs🌾: 43gProtein🥩: 150g
Day 3
- Breakfast:Omelette with cheese, mushrooms, and a side of keto-friendly toast
- Snack:Avocado with a sprinkle of salt and pepper
- Lunch:Keto-friendly burger with cheese, bacon, and a side of leafy greens
- Snack:Handful of almonds with dark chocolate
- Dinner:Pork chops with roasted Brussels sprouts and butter
- Calories🔥: 2340Fat💧: 190gCarbs🌾: 46gProtein🥩: 151g
Day 4
- Breakfast:Keto-friendly protein shake with heavy cream
- Snack:Full-fat cottage cheese with nuts
- Lunch:Chicken Caesar salad with extra cheese and Caesar dressing
- Snack:Hard-boiled eggs with mayonnaise
- Dinner:Lamb shank with a side of mashed cauliflower with extra butter
- Calories🔥: 2000Fat💧: 182gCarbs🌾: 34gProtein🥩: 135g
Day 5
- Breakfast:Coconut milk smoothie with low-carb protein powder, avocado, and spinach
- Snack:A handful of pecans
- Lunch:Creamy keto shrimp alfredo with zucchini noodles
- Snack:Full-fat cheese with a few slices of keto-friendly salami
- Dinner:Ribeye steak with a side of sautéed mushrooms and cream sauce
- Calories🔥: 2250Fat💧: 198gCarbs🌾: 34gProtein🥩: 163g
Day 6
- Breakfast:Fried eggs with bacon and avocado
- Snack:Keto-friendly yogurt with a spoonful of almond butter
- Lunch:Bunless burger with cheese, a fried egg, and a side of leafy greens
- Snack:Olives and cheese
- Dinner:Grilled salmon with a side of Brussels sprouts cooked in butter
- Calories🔥: 2160Fat💧: 176gCarbs🌾: 30gProtein🥩: 145g
Day 7
- Breakfast:Keto waffles with butter and sugar-free syrup
- Snack:Mixed nuts
- Lunch:Caesar salad with grilled chicken, avocado, and extra parmesan
- Snack:Hard-boiled eggs with mayo
- Dinner:Roast chicken thighs with a side of creamy cauliflower mash
- Calories🔥: 2150Fat💧: 178gCarbs🌾: 41gProtein🥩: 144g
Want to learn more?
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