One day meal plan for gaining weight
Listonic team
Updated on Nov 22, 2024
The one-day meal plan for gaining weight will focus on nutrient-dense and high-calorie foods. It's all about strategically increasing calorie intake while making sure that nutritional values are not sacrificed.
This meal plan has been designed in such a way that it would help in building mass and muscle in a healthy and balanced way. Each meal and snack has been crafted in such a manner so that it would contribute effectively toward the goals of weight gain.
Meal plan grocery list
Dry goods
Oats
Pasta
Granola
Trail mix
Snacks & sweets
Crackers
Honey
Meats
Chicken breasts
Ribeye steak
Dairy & eggs
Whole milk
Full-fat Greek yogurt
Cheese
Fresh grocery
Bananas
Spinach
Potatoes
Bakery
Garlic bread
Spices & sauces
Creamy sauce
Peanut butter
Meal plan overview
Here's the One Day Meal Plan for Gaining Weight to generally teach people the right direction of increasing one's calorie intake. The meal plan is exclusively planned for those who aim to increase their weight through healthy and balanced nutrition.
From breakfast to dinner, even including snacks, we would offer healthy yet high-calorie options. It's all about making every single bite count in your journey of gaining weight and focusing on the quality and quantity of intake.
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
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, One Day Meal Plan For Gaining Weight, will show a responsible pattern of eating that will assist in increasing your calorie intake to make healthy weight gains. This meal plan emphasizes nutrient-dense foods in the form of lean proteins, whole grains, and healthy fats as tools for building your muscles.
As one eats frequent, balanced meals and times their snacks strategically, their body will be aware of just when to expect its next intake of nutrients, thus making these weight gains incremental and sustainable. This meal plan, with an emphasis on overall intake of nutrition, helps those seeking to gain weight upwards yet in control.
Recommended nutrient breakdown
Protein: 20%
Fat: 35%
Carbs: 40%
Fiber: 2%
Other: 3%
How to budget on this meal plan
Foods high in calories like whole milk, oats, and peanut butter, are actually cheaper when purchased in bulk for those who want to gain weight. Chicken and steak are also cheaper when on sale and can be stored in a freezer for a later date.
Make your own homemade granola and/or trail mix using nuts and dried fruits you purchase in bulk; this is much cheaper than store bought versions of these popular snacks. Greek yogurt with all fat and honey is also available in more affordable containers.
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Extra tips
High-calorie, nutritious snacks for weight gain:
- Protein smoothies with whole milk and bananas
- Nut butter sandwiches on whole grain bread
- Trail mix with dried fruits and nuts
- Full-fat Greek yogurt with honey and granola
- Avocado toast with poached egg
- Homemade granola bars
- Cheese and whole grain crackers
If you're trying to gain weight, don't forget about calorie dense beverages. Whole milk is full of calories and nutrition; smoothies with nut butters, or avocado are great sources of healthy fat and extra calories; protein shakes do have protein for muscle use and weight increase; fruit juices have calories along with nutrition, and sometimes sports drinks carry extra energy.
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