Meal plan grocery list
Avocado
Quinoa
Coconut oil
Almond butter
Walnuts
Sweet potatoes
Dried figs
Dates
Full-fat coconut milk
Chia seeds
Olive oil
Ground beef
Salmon
Eggs
Bananas
Mangos
Pears
Blueberries
Raisins
Sunflower seeds
Cashews
Almonds
Whole grain bread
Oats
Greek yogurt
Dark chocolate
Cheese
Peanut butter
Hemp seeds
Flaxseeds
Pumpkin seeds
Honey
Maple syrup
Meal plan overview
The pegan meal plan for gaining weight combines higher calorie intake with nutritious, whole foods to support healthy weight gain. It’s ideal for those looking to add muscle or bulk up while maintaining a clean diet.
This plan provides ample calories from quality sources, ensuring that weight gain is both healthy and effective.
Foods to eat
- Calorie-Dense Foods: Nuts, seeds, and avocados to increase caloric intake without excessive volume.
- Protein-Rich Snacks: Hard-boiled eggs, cottage cheese, and Greek yogurt to help build muscle mass.
- Healthy Carbohydrates: Quinoa, sweet potatoes, and whole grain breads for energy and weight gain.
- Smoothies: Nutrient-packed smoothies with fruits, nut butter, and protein powder for easy calorie consumption.
- Fatty Fish: Salmon and mackerel, which provide healthy fats and protein to support weight gain.
✅ Tip
Foods not to eat
- Low-Calorie Vegetables: Excessive amounts of celery or lettuce, which fill you up but provide few calories.
- Low-Fat Dairy: Skim milk and low-fat yogurt, which have fewer calories and are less helpful for weight gain.
- Diet Foods: Products marketed as low-calorie or fat-free, which won't help in gaining weight.
- Excessive Fiber: Too much fiber can reduce caloric absorption and lead to satiety before adequate calories are consumed.
- Artificial Sweeteners: These can satisfy sweet cravings without adding any calories, not beneficial for weight gain.
Main benefits
The pegan meal plan for gaining weight is carefully crafted to increase calorie intake through nutrient-dense foods, aiming for healthy weight gain and ensuring that all dietary needs are met for overall well-being.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To enhance your Pegan meal plan for healthy weight gain with calorie-dense options, consider these substitutions:
- For a different protein source, pork loin can replace ground beef, offering a lean but higher-calorie option.
- To add variety to your fruits, medjool dates can replace raisins, providing more calories and natural sweetness.
- For a different nut option, macadamia nuts can replace cashews, offering more calories and a creamy texture.
- To diversify your grains, millet can replace oats, offering a gluten-free option with a high-calorie content.
- For a different oil, avocado oil can replace olive oil, providing healthy fats with a higher calorie density.
How to budget on this meal plan
Individuals aiming for weight gain should consider calorie-dense but economical options like avocados and nut butters, which provide healthy fats and nutrients without breaking the bank.
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Extra tips
Any healthy snack ideas?
For gaining weight, high-calorie pegan snacks include:
- Mixed nuts with dried fruits
- Avocado toast on dense, whole grain bread
- Energy balls made with dates, coconut, and cashews
- Banana smoothies with peanut butter and oats
- Thick slices of baked tofu with soy sauce and sesame seeds
What should I drink on this meal plan?
For those looking to gain weight, calorie-dense drinks such as smoothies made with avocado, full-fat yogurt, and a touch of honey or maple syrup can provide a substantial energy boost while being easy to consume.
How to get even more nutrients?
Those on the pegan meal plan for gaining weight should focus on incorporating calorie-dense, nutrient-rich foods like nuts, seeds, and fatty fish, which provide the necessary energy surplus for weight gain while also offering a plethora of vitamins and minerals to support overall health.
Meal plan suggestion
Meal Plan for Pegan Meal Plan for Gaining Weight
Day 1
- Breakfast: Smoothie made with full-fat coconut milk, banana, and a scoop of almond butter
- Lunch: Quinoa salad with avocado, sweet potatoes, and a drizzle of olive oil
- Dinner: Grilled salmon with a side of roasted carrots and steamed broccoli
- Snack: Greek yogurt mixed with honey, flaxseeds, and walnuts
Day 2
- Breakfast: Oatmeal with chopped dates, dried figs, and a sprinkle of coconut flakes
- Lunch: Turkey sandwich on whole grain bread with avocado and a side of baked sweet potato fries
- Dinner: Beef steak with sautéed kale and quinoa
- Snack: A smoothie with full-fat coconut milk, mixed berries, and a tablespoon of hemp seeds
Day 3
- Breakfast: Pancakes made with almond milk and topped with maple syrup and sliced bananas
- Lunch: Chicken breast grilled with olive oil, served with a quinoa and roasted bell pepper salad
- Dinner: Baked duck with mashed sweet potatoes and steamed asparagus
- Snack: Almond butter on celery sticks with raisins
Day 4
- Breakfast: Greek yogurt topped with sliced mangoes, pecans, and a drizzle of honey
- Lunch: Salmon fillets baked with garlic and lemon, served with a side of brown rice and avocado salad
- Dinner: Pork chops with roasted Brussels sprouts and a side of baked beans
- Snack: A handful of cashews and a few dates
Day 5
- Breakfast: Chia pudding made with coconut milk and topped with kiwi and sunflower seeds
- Lunch: Ground beef tacos with guacamole on whole grain tortillas
- Dinner: Chicken thighs roasted with root vegetables (carrots, beets)
- Snack: A smoothie with pear, almond milk, and a tablespoon of peanut butter
Day 6
- Breakfast: Omelet with spinach, mushrooms, and cheese, served with a slice of whole grain toast
- Lunch: Tuna salad with hard-boiled eggs, cucumbers, and tomatoes, dressed with olive oil
- Dinner: Lamb curry with coconut milk served over brown rice
- Snack: Dark chocolate with almonds
Day 7
- Breakfast: French toast made with whole grain bread, topped with blueberries and a sprinkle of powdered sugar
- Lunch: Roast beef sandwich with Swiss cheese, spinach, and mustard on whole grain bread
- Dinner: Grilled trout with a side of creamy mashed potatoes and steamed green beans
- Snack: Pumpkin seeds and a few slices of pear
These nutritional 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 Nov 27, 2024
- Updated on Nov 27, 2024