Keto meal plan for gaining weight
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
Eggs
Bacon
Ribeye steak
Chicken thighs
Salmon
Ground beef
Pork chops
Lamb shank
Shrimp
Cottage cheese
Cheese slices
Keto-friendly salami
Macadamia nuts
Walnuts
Almond butter
Pecans
Heavy cream
Full-fat Greek yogurt
Butter
Blue cheese
Cheddar
Parmesan
Keto-friendly yogurt
Avocado
Lettuce
Spinach
Mushrooms
Zucchini
Cauliflower
Brussels sprouts
Asparagus
Olives
Olive oil
Hollandaise sauce
Mayonnaise
Keto-friendly bread
Keto pancakes mix
Sugar-free syrup
Caesar dressing
Salt
Pepper
Keto-friendly protein powder
Coconut milk
Dark chocolate
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
- Lean Proteins: Chicken, turkey, fish, and lean cuts of beef.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Healthy Fats: Avocados, nuts, seeds, and olive oil.
- Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Non-Starchy Vegetables: Bell peppers, cucumber, and celery for snacking.
- Low-Carb Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.
- Herbs and Spices: Use a variety of herbs and spices for flavor.
- Coconut Milk: Unsweetened for keto-friendly milk alternatives.
- Chia Seeds and Flaxseeds: Rich in fiber and healthy fats.
- Avocado-based Dishes: Guacamole or avocado salads for additional healthy fats.
✅ Tip
Foods not to eat
- High-Carb Foods: Grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- Processed Foods: Avoid processed snacks and foods with hidden carbs and additives.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake and choose low-carb options if consumed.
- Highly Processed Oils: Avoid vegetable and seed oils; choose healthy fats.
Main benefits
The Keto Meal Plan for Vegans adapts the ketogenic approach for individuals following a vegan lifestyle. This plan emphasizes plant-based sources of healthy fats, proteins, and low-carb vegetables to support ketosis. By providing a variety of vegan options, the plan aims to meet the nutritional needs of those combining a ketogenic and vegan diet for overall well-being.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To gain weight on a keto diet, focus on high-calorie, nutrient-dense foods. Here are some suitable alternatives:
- Eggs can be varied with duck eggs, which are richer and more calorie-dense.
- Bacon may be replaced with pork belly for a higher fat content and richer flavor.
- Chicken thighs could be swapped with duck breast to add variety and more calories.
- Instead of cottage cheese, try ricotta cheese for a creamy, high-fat alternative.
- Avocado might be substituted with macadamia nuts, providing a different texture and healthy fats.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
Keto Meal Plan for Gaining Weight
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: 2250 Fat: 191g Carbs: 47g Protein: 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: 2450 Fat: 199g Carbs: 43g Protein: 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: 2340 Fat: 190g Carbs: 46g Protein: 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: 2000 Fat: 182g Carbs: 34g Protein: 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: 2250 Fat: 198g Carbs: 34g Protein: 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: 2160 Fat: 176g Carbs: 30g Protein: 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: 2150 Fat: 178g Carbs: 41g Protein: 144g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024