One day meal plan for gaining weight

• Legumes: Lentils, chickpeas, black beans, and other beans for plant-based protein.
• Tofu and Tempeh: Versatile soy-based products for protein and texture.
• Whole Grains: Quinoa, brown rice, oats, barley, and whole wheat products for fiber and nutrients.
• Fruits: Berries, apples, bananas, citrus fruits, and a variety of fresh fruits.
• Vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and colorful vegetables.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and nut butters.
• Plant-Based Milk: Almond milk, soy milk, oat milk, or other plant-based alternatives.
• Healthy Fats: Avocados, olive oil, and coconut oil for essential fatty acids.
• Herbs and Spices: Use a variety of herbs and spices for flavor without added calories.

• Animal Products: Exclude meat, poultry, fish, dairy, and eggs from the diet.
• Dairy Alternatives with Additives: Be cautious with highly processed dairy alternatives high in additives.
• Highly Processed Foods: Minimize intake of processed snacks, desserts, and convenience foods.
• Refined Grains: Choose whole grains over refined options for better nutritional value.
• Sweets with Animal Products: Check labels to avoid sweets containing animal-derived ingredients.
• Excessive Fried Foods: Choose healthier cooking methods over deep-frying.
• Unhealthy Cooking Oils: Opt for healthier cooking oils like olive oil and avoid excessive use.
• Processed Sauces and Dressings: Check labels for added sugars and unhealthy fats.
• Processed Meat Substitutes: Be mindful of highly processed vegan meat substitutes high in sodium and additives.

For those looking to gain weight, incorporating calorie-dense and nutrient-rich foods is essential. Here are some suitable alternatives:

• Mangoes offer a higher-calorie fruit option compared to bananas, adding more variety and sweetness to your diet.
• Coconut milk is a rich, high-calorie alternative to whole milk, providing healthy fats and a creamy texture.
• Granola serves as a higher-calorie, nutrient-dense alternative to oats, perfect for breakfast or snacks.
• Duck breast can replace chicken breasts, offering a higher fat content and richer flavor for increased calorie intake.
• Sweet potatoes are an excellent substitute for regular potatoes, providing more vitamins and a sweeter taste.

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.