Pescatarian meal plan for gaining weight
Listonic team
Updated on Oct 1, 2024
If you're looking to gain weight, our Pescatarian meal plan for gaining weight provides nutrient-dense meals that support healthy weight gain. Enjoy a variety of dishes that are both high in calories and delicious.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Oats
Chickpeas
Lentils
Snacks & sweets
Peanut butter
Almonds
Walnuts
Dates
Honey
Dairy & eggs
Greek yogurt
Full-fat milk
Cheddar cheese
Eggs
Spices & sauces
Olive oil
Coconut oil
Fish & seafood
Salmon
Mackerel
Sardines
Fresh grocery
Avocado
Bananas
Blueberries
Spinach
Kale
Broccoli
Bell peppers
Tomatoes
Zucchini
Cucumbers
Red onions
Sweet potatoes
Plant based
Pumpkin seeds
Sunflower seeds
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
Protein: 20%
Fat: 35%
Carbs: 40%
Fiber: 3%
Other: 2%
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
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
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.
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
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🔥: 2200Fat💧: 90gCarbs🌾: 220gProtein🥩: 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🔥: 2150Fat💧: 88gCarbs🌾: 215gProtein🥩: 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🔥: 2200Fat💧: 90gCarbs🌾: 220gProtein🥩: 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🔥: 2150Fat💧: 88gCarbs🌾: 215gProtein🥩: 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🔥: 2200Fat💧: 90gCarbs🌾: 220gProtein🥩: 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🔥: 2150Fat💧: 88gCarbs🌾: 215gProtein🥩: 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🔥: 2200Fat💧: 90gCarbs🌾: 220gProtein🥩: 120g
Want to learn more?
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