Meal plan grocery list
Salmon
Mackerel
Sardines
Avocado
Peanut butter
Quinoa
Brown rice
Sweet potatoes
Chickpeas
Lentils
Greek yogurt
Full-fat milk
Cheddar cheese
Eggs
Almonds
Walnuts
Bananas
Dates
Oats
Honey
Olive oil
Coconut oil
Pumpkin seeds
Sunflower seeds
Blueberries
Spinach
Kale
Broccoli
Bell peppers
Tomatoes
Zucchini
Cucumbers
Red onions
Meal plan overview
If you're looking to add some healthy weight, the pescatarian meal plan for gaining weight is designed for you. This plan includes calorie-rich, nutrient-dense foods that can help you achieve your weight goals.
With a focus on balanced meals that are enjoyable to eat, this plan makes gaining weight a healthy and pleasant experience. Enjoy a variety of tasty dishes that provide the nutrition you need.
Foods to eat
- Fatty Fish: Salmon and mackerel for healthy fats and calories.
- Nuts and Nut Butters: Almonds and peanut butter for protein and healthy fats.
- Whole Grains: Brown rice and oats for sustained energy and calories.
- Starchy Vegetables: Potatoes and sweet potatoes for additional carbs and calories.
- Avocados: High in healthy fats and calories.
✅ Tip
Foods not to eat
- Low-Calorie Vegetables: While nutritious, vegetables like lettuce and cucumbers offer fewer calories.
- Sugary Drinks: Sodas and energy drinks that add sugar without beneficial nutrients.
- Low-Fat Foods: Foods marketed as low-fat often lack the necessary calories for weight gain.
- Artificial Sweeteners: Can reduce overall calorie intake and impact weight gain efforts.
- Highly Processed Foods: Often lack the nutritional density needed for healthy weight gain.
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Main benefits
The pescatarian meal plan for gaining weight can provide a healthy way to increase caloric intake without relying on unhealthy foods. This diet supports muscle growth and overall mass gain with its balanced nutrient profile. Additionally, it encourages the consumption of calorie-dense, nutrient-rich foods that promote healthy weight gain.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support healthy weight gain with calorie-dense options, consider these substitutions:
- For a higher calorie fish option, eel can replace mackerel, offering rich omega-3s and a unique flavor.
- To increase your healthy fat intake, macadamia nuts can replace almonds, providing more calories and a buttery texture.
- For a different dairy option, ricotta cheese can replace cheddar cheese, offering a creamy texture with additional protein.
- To add variety to your grains, barley can replace quinoa, providing a hearty texture and more fiber.
- For a different high-calorie fruit, avocado can replace bananas, providing healthy fats and a creamy texture.
How to budget on this meal plan
For the pescatarian meal plan for gaining weight, purchase calorie-dense foods like avocados and nuts in bulk. Look for deals on high-fat fish like salmon and mackerel. Incorporating budget-friendly, protein-rich legumes into your meals can also help you reach your weight gain goals without overspending.
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Extra tips
Any healthy snack ideas?
These calorie-dense snacks are great for gaining weight:
- Avocado toast with a poached egg
- Peanut butter on whole grain bread
- Greek yogurt with honey and nuts
- Smoothies with protein powder and nut butter
- Cheese and whole grain crackers
- Trail mix with dried fruit and nuts
- Hard-boiled eggs with a dash of sea salt
What should I drink on this meal plan?
Water should still be your main drink, but you can also include high-calorie smoothies. Whole milk or protein shakes can help increase your calorie intake. Green tea provides antioxidants without adding many calories. Herbal teas like peppermint or ginger can aid digestion.
How to get even more nutrients?
Focus on calorie-dense foods like avocados and nuts to increase nutrient intake. Use whole grains and legumes for added fiber and protein. Incorporate healthy fats like olive oil and coconut oil to boost calories and nutrients.
Meal plan suggestion
Meal Plan for Pescatarian Meal Plan for Gaining Weight
Day 1
- Breakfast: Greek yogurt with honey, blueberries, and walnuts
- Lunch: Quinoa salad with avocado, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potatoes and broccoli
- Snack: Peanut butter on whole grain bread
Calories: 2200 Fat: 90g Carbs: 220g Protein: 120g
Day 2
- Breakfast: Oatmeal with bananas, honey, and almond butter
- Lunch: Spinach and lentil salad with avocado and olive oil dressing
- Dinner: Baked mackerel with brown rice and roasted bell peppers
- Snack: Cottage cheese with pineapple and walnuts
Calories: 2150 Fat: 88g Carbs: 215g Protein: 115g
Day 3
- Breakfast: Greek yogurt with honey, strawberries, and chia seeds
- Lunch: Quinoa salad with avocado, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potatoes and broccoli
- Snack: Peanut butter on whole grain bread
Calories: 2200 Fat: 90g Carbs: 220g Protein: 120g
Day 4
- Breakfast: Oatmeal with bananas, honey, and almond butter
- Lunch: Spinach and lentil salad with avocado and olive oil dressing
- Dinner: Baked mackerel with brown rice and roasted bell peppers
- Snack: Cottage cheese with pineapple and walnuts
Calories: 2150 Fat: 88g Carbs: 215g Protein: 115g
Day 5
- Breakfast: Greek yogurt with honey, blueberries, and walnuts
- Lunch: Quinoa salad with avocado, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potatoes and broccoli
- Snack: Peanut butter on whole grain bread
Calories: 2200 Fat: 90g Carbs: 220g Protein: 120g
Day 6
- Breakfast: Oatmeal with bananas, honey, and almond butter
- Lunch: Spinach and lentil salad with avocado and olive oil dressing
- Dinner: Baked mackerel with brown rice and roasted bell peppers
- Snack: Cottage cheese with pineapple and walnuts
Calories: 2150 Fat: 88g Carbs: 215g Protein: 115g
Day 7
- Breakfast: Greek yogurt with honey, strawberries, and chia seeds
- Lunch: Quinoa salad with avocado, chickpeas, and olive oil dressing
- Dinner: Grilled salmon with sweet potatoes and broccoli
- Snack: Peanut butter on whole grain bread
Calories: 2200 Fat: 90g Carbs: 220g Protein: 120g
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 Jul 2, 2024
- Updated on Oct 1, 2024