Meal Plan For Gaining Weight

Written byListonic team

Updated on Nov 22, 2024

Looking to gain weight in a healthy way? Discover our 7-day meal plan for weight gain, designed to help you increase your calorie intake with nutritious foods. We'll also show you how to efficiently turn these meal plans into a shopping list. Time to embark on your journey to a healthier you!

Meal plan grocery list

Baking goods

Pancake mix

Waffle mix

Pasta

Spaghetti

Dairy & eggs

Eggs

Cheese

Greek yogurt

Milk

Whole milk

Cream cheese

Sour cream

Parmesan

Meats

Chicken

Beef

Ribeye steak

Sausage

Bacon

Tuna

Fresh grocery

Avocado

Mushrooms

Spinach

Banana

Berries

Asparagus

Potatoes

Broccoli

Sweet potatoes

Greens

Dry goods

Rice

Beans

Oatmeal

Tortillas

Bread

Bagels

Peanut butter

Cans & jars

Tomato soup

Spices & sauces

Olive oil dressing

Creamy dill sauce

Alfredo sauce

Maple syrup

Meal plan overview

Looking to gain weight healthily? Our 7-day meal plan for weight gain is focused on increasing calorie intake with nutritious foods.

It's designed to help you reach your weight goals in a healthy, balanced way. Enjoy meals that are both calorie-dense and nutrient-rich.

Meal Plan For Gaining Weight exemplary product

Foods to eat

High-Calorie Proteins: Lean meats, poultry, fish, eggs, and plant-based protein sources like beans and lentils.
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish for extra calories and essential fatty acids.
Dairy or Dairy Alternatives: Whole milk, full-fat yogurt, cheese, and other high-calorie dairy products.
Complex Carbohydrates: Whole grains, brown rice, quinoa, sweet potatoes, and oats for sustained energy.
Fruits: Bananas, mangoes, avocados, and dried fruits for added calories and nutrients.
Nut Butters: Peanut butter, almond butter, and other nut butters for a calorie-dense snack.
Protein Shakes: Supplement with protein shakes or smoothies with added fruits, nut butters, and yogurt.
Strength Training: Incorporate weightlifting exercises to build muscle mass.
Frequent Meals: Eat multiple smaller meals throughout the day to increase overall calorie intake.

✅Tip

Choose nutrient-dense, high-calorie foods like nut butters and avocados for healthy weight gain.

Foods not to eat

Low-Calorie Snacks: Minimize intake of low-calorie snacks that may fill you up without providing many nutrients.
Excessive Fiber: While fiber is important, avoid excessive fiber intake, which can make you feel fuller.
Empty Calorie Foods: Reduce consumption of foods with empty calories, such as sugary drinks and candies.
Highly Processed Foods: Limit processed foods, which may lack essential nutrients and contribute to unhealthy weight gain.
Excessive Cardio: While cardiovascular exercise is essential for health, excessive cardio can burn additional calories.
Low-Fat Products: Opt for full-fat versions of dairy products and avoid excessive reliance on low-fat alternatives.
Unplanned Snacking: Plan meals and snacks to ensure consistent calorie intake throughout the day.
Empty Calorie Beverages: Choose nutrient-dense beverages over those high in empty calories.
Consult a Professional: If in doubt, seek guidance from a nutritionist or healthcare professional to create a personalized plan.

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Main benefits

The Meal Plan For Gaining Weight provides a structured approach to increase calorie intake and promote healthy weight gain. This meal plan emphasizes nutrient-dense foods, including lean proteins, whole grains, and healthy fats, to support muscle development. Regular and balanced meals, along with strategic snacks, contribute to a gradual and sustainable weight gain. With a focus on overall nutritional intake, this meal plan supports individuals looking to achieve their weight gain goals in a healthy and controlled manner.

Recommended nutrient breakdown

Protein: 16%

Fat: 42%

Carbs: 42%

Fiber: 0%

Other: 0%

How to budget on this meal plan

To budget the weight gain meal plan, consider buying staple items like rice, beans, pasta, and oatmeal in bulk. Choose generic brands for products like pancake and waffle mix, as well as dairy items like milk and cheese. Plan to use versatile ingredients like eggs, chicken, and beef in multiple meals. Buying frozen vegetables and berries can be more cost-effective than fresh, without sacrificing nutrition. Preparing homemade sauces and dressings instead of buying pre-made can also save money. Lastly, look for sales and discounts on meat and seafood to include high-quality proteins at a lower cost.

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Extra tips

High-calorie, nutritious snacks for weight gain:

Peanut butter sandwich on whole grain bread
Trail mix with nuts, seeds, and dried fruit
Granola bars with nuts and honey
Full-fat Greek yogurt with granola
Avocado toast with olive oil and egg
Protein shake with milk and banana
Cheese and whole grain crackers

For weight gain, smoothies with full-fat milk, bananas, and nut butters offer a calorie-rich option. Whole milk provides calcium and extra calories. Fresh fruit juices supply vitamins and natural sugars. Sports drinks can be used occasionally for extra calories and energy. Herbal teas can be included for hydration and health benefits.

For gaining weight healthily, prioritize nutrient- and calorie-dense foods without resorting to junk food. Smoothies enriched with nut butters, seeds, and protein powders can boost calorie intake while providing healthy fats and proteins. Whole grains and starchy vegetables offer a healthy source of carbohydrates that also contribute essential nutrients. Include more frequent meals and snacks to increase overall calorie intake while focusing on balanced nutrition to ensure health remains a priority.

Meal plan suggestion

Day 1

Breakfast:Whole grain pancakes with maple syrup and a side of scrambled eggs
Lunch:Grilled cheese sandwich with avocado and tomato soup
Dinner:Creamy pasta with chicken, mushrooms, and spinach
Calories🔥: 2600
Fat💧: 110g
Carbs🌾: 250g
Protein🥩: 90g

Day 2

Breakfast:Bagel with cream cheese and smoked salmon, and a fruit smoothie
Lunch:Beef burrito with rice, beans, cheese, and sour cream
Dinner:Baked salmon with creamy dill sauce, mashed potatoes, and steamed broccoli
Calories🔥: 2700
Fat💧: 105g
Carbs🌾: 265g
Protein🥩: 95g

Day 3

Breakfast:French toast with butter and syrup, and a side of bacon
Lunch:Chicken alfredo pasta with garlic bread
Dinner:Ribeye steak with baked potato and sour cream, and grilled asparagus
Calories🔥: 2800
Fat💧: 120g
Carbs🌾: 255g
Protein🥩: 105g

Day 4

Breakfast:Oatmeal with whole milk, banana, and peanut butter
Lunch:Tuna melt sandwich with cheese and a side of sweet potato fries
Dinner:Chicken parmesan with spaghetti and a side salad with olive oil dressing
Calories🔥: 2700
Fat💧: 110g
Carbs🌾: 260g
Protein🥩: 95g

Day 5

Breakfast:Belgian waffles with strawberries, whipped cream, and a side of sausage
Lunch:BBQ pulled pork sandwich with coleslaw and baked beans
Dinner:Beef stroganoff with egg noodles and a side of glazed carrots
Calories🔥: 2800
Fat💧: 115g
Carbs🌾: 265g
Protein🥩: 100g

Day 6

Breakfast:Eggs Benedict with hollandaise sauce and a side of hash browns
Lunch:Meatball sub with provolone cheese and a side of Caesar salad
Dinner:Roast chicken with stuffing, gravy, mashed potatoes, and green beans
Calories🔥: 2750
Fat💧: 115g
Carbs🌾: 250g
Protein🥩: 105g

Day 7

Breakfast:Blueberry muffins with butter and a Greek yogurt parfait
Lunch:Philly cheesesteak sandwich with a side of onion rings
Dinner:Lamb chops with mint sauce, roasted potatoes, and sautéed spinach
Calories🔥: 2650
Fat💧: 110g
Carbs🌾: 240g
Protein🥩: 100g

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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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