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Summer meal plan for gaining weight
Gain weight healthfully this summer with the Summer Meal Plan for Gaining Weight. Enjoy meals like avocado toast, nutty granola with yogurt, and hearty pasta salads with olive oil, all designed to help you increase your calorie intake in a nutritious, summery way.
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Meal plan grocery list
- Peanut butter
- Bananas
- Oats
- Whole milk
- Turkey slices
- Avocados
- Whole grain bread
- Ingredients for potato salad
- Greek yogurt
- Honey
- Mixed nuts
- Salmon
- Quinoa
- Mixed vegetables for roasting
- Olive oil
- Eggs
- Cheese
- Beef for stir-fry
- Rice noodles
- Mixed vegetables for stir-fry
- Protein powder
- Almond butter
- Coconut milk
- Chicken breast
- Alfredo sauce
- Pasta
- Garlic bread
- Caesar salad ingredients
- Blueberry pancake mix
- Maple syrup
- Tuna
- Ingredients for coleslaw
- BBQ ribs
- Baked beans
- Corn on the cob
- Cornbread mix
- Breakfast burrito ingredients
- Ground beef for cheeseburger
- Sweet potato fries
- Beef lasagna
- French toast ingredients
- Whipped cream
- Bacon
- Chicken Caesar wrap ingredients
- Potato chips
- Fruit salad ingredients
- Spaghetti
- Meatballs
- Roasting vegetables
- Breakfast sandwich ingredients
- Ingredients for beef burrito bowl
- Chocolate protein powder
- BBQ pulled pork
- Greek yogurt for breakfast bowl
- Granola
- Turkey club sandwich ingredients
- Beef for fajitas
- Fajita vegetables
- Sour cream
- Guacamole ingredients
Meal plan overview
The Summer Meal Plan for Gaining Weight is tailored for those looking to increase their body weight during the summer months. It includes calorie-dense, nutritious foods like nuts, avocados, and whole grains, combined with seasonal fruits and lean proteins.
This plan offers a healthy approach to weight gain, providing energy-rich meals that are enjoyable and suitable for summer.
Foods to eat
- Calorie-Dense Foods: Nuts, dried fruits, and avocados.
- Protein-Rich Foods: Meats, dairy, and legumes for muscle mass.
- Carbohydrates: Whole grain bread, pasta, and rice for energy.
- Smoothies: With full-fat yogurt, fruits, and a scoop of protein powder.
- Snacks: Nut butters, cheese, and granola for extra calories.
✅ Tip
Foods not to eat
- Empty Calorie Foods: Sugary snacks and drinks that offer little nutritional value.
- Excessive Fried Foods: Can contribute to unhealthy weight gain.
- Highly Processed Foods: Often high in unhealthy fats and additives.
Main benefits
The Summer Meal Plan for Gaining Weight is designed to provide high-calorie, nutrient-dense meals suitable for summer. It includes energy-rich foods like nuts, seeds, avocados, whole grains, and lean proteins, aiding in healthy weight gain during the warmer months.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support healthy weight gain with your summer meal plan, try these substitutions:
- For calorie-dense snacks, nuts and seeds can replace fresh fruit as a snack option.
- To increase healthy fats, avocado slices can replace cucumbers in salads or sandwiches.
- For added protein, Greek yogurt can replace regular yogurt in breakfast bowls or smoothies.
- To boost calorie intake, whole milk can replace almond milk in smoothies or with cereal.
- For a high-calorie alternative, peanut butter can replace almond butter in snacks or meals.
How to budget on this meal plan
Purchase calorie-dense foods like peanut butter, whole milk, and cheese in larger quantities for savings. Bulk-buying oats and rice noodles can be economical. For meats like salmon, beef, and chicken, look for sales and buy in bulk to freeze for later use. Making your own BBQ sauce and marinades can be cheaper and healthier than store-bought options.
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Extra tips
Any healthy snack ideas?
These calorie-rich snacks are great for a summer weight gain plan:
- Nut butter and banana sandwiches
- Avocado toast with olive oil and egg
- Trail mix with nuts and dried fruits
- Whole milk smoothies with peanut butter
- Granola bars
- Yogurt with honey and nuts
- Homemade milkshakes
What should I drink on this meal plan?
In your summer plan focused on gaining weight, consider nutrient-dense smoothies with avocado and nuts, whole milk for calories and nutrients, homemade fruit juices with a bit of added honey, protein shakes with full-fat Greek yogurt, and occasional milkshakes as a treat.
How to get even more nutrients?
To gain weight healthily over the summer, focus on nutrient-dense foods rather than empty calories. Smoothies made with full-fat milk, bananas, and peanut butter are high in calories and nutrients. Meals should include starchy vegetables like corn and sweet potatoes, along with protein sources like salmon, which are also high in healthy fats.
Meal plan suggestions
7-Day Summer Meal Plan for Weight Gain
Day 1
- Breakfast: Peanut butter banana smoothie with oats and whole milk (Calories: 500, Protein: 15g, Carbs: 60g, Fat: 25g)
- Lunch: Turkey and avocado sandwich on whole grain bread with a side of potato salad (Calories: 600, Protein: 30g, Carbs: 60g, Fat: 30g)
- Snack: Greek yogurt with honey and mixed nuts (Calories: 300, Protein: 20g, Carbs: 25g, Fat: 15g)
- Dinner: Baked salmon with quinoa and roasted vegetables drizzled with olive oil (Calories: 700, Protein: 35g, Carbs: 50g, Fat: 40g)
Day 2
- Breakfast: Scrambled eggs with cheese, whole grain toast, and a glass of whole milk (Calories: 550, Protein: 25g, Carbs: 40g, Fat: 30g)
- Lunch: Beef stir-fry with rice noodles and mixed vegetables (Calories: 650, Protein: 30g, Carbs: 70g, Fat: 28g)
- Snack: Banana smoothie with protein powder, almond butter, and coconut milk (Calories: 400, Protein: 20g, Carbs: 40g, Fat: 20g)
- Dinner: Chicken Alfredo pasta with garlic bread and a side Caesar salad (Calories: 750, Protein: 35g, Carbs: 65g, Fat: 35g)
Day 3
- Breakfast: Blueberry pancakes with maple syrup and a side of scrambled eggs (Calories: 600, Protein: 20g, Carbs: 70g, Fat: 30g)
- Lunch: Tuna melt sandwich on whole grain bread with a side of coleslaw (Calories: 700, Protein: 40g, Carbs: 55g, Fat: 35g)
- Snack: Cottage cheese with pineapple chunks and mixed nuts (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 20g)
- Dinner: BBQ ribs with baked beans, corn on the cob, and cornbread (Calories: 800, Protein: 40g, Carbs: 70g, Fat: 45g)
Day 4
- Breakfast: Breakfast burrito with scrambled eggs, cheese, avocado, and salsa (Calories: 550, Protein: 25g, Carbs: 45g, Fat: 30g)
- Lunch: Grilled cheeseburger with sweet potato fries and coleslaw (Calories: 700, Protein: 35g, Carbs: 60g, Fat: 35g)
- Snack: Protein shake with banana, peanut butter, and oats (Calories: 400, Protein: 25g, Carbs: 40g, Fat: 20g)
- Dinner: Beef lasagna with garlic bread and a Caesar salad (Calories: 750, Protein: 40g, Carbs: 60g, Fat: 35g)
Day 5
- Breakfast: French toast with berries, whipped cream, and a side of bacon (Calories: 600, Protein: 20g, Carbs: 50g, Fat: 35g)
- Lunch: Chicken Caesar wrap with a side of potato chips and fruit salad (Calories: 700, Protein: 30g, Carbs: 60g, Fat: 40g)
- Snack: Protein yogurt bowl with granola and mixed berries (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
- Dinner: Spaghetti and meatballs with garlic bread and roasted vegetables (Calories: 750, Protein: 35g, Carbs: 65g, Fat: 40g)
Day 6
- Breakfast: Breakfast sandwich with scrambled eggs, cheese, sausage, and avocado on a bagel (Calories: 650, Protein: 30g, Carbs: 50g, Fat: 35g)
- Lunch: Beef burrito bowl with rice, beans, cheese, salsa, and guacamole (Calories: 750, Protein: 40g, Carbs: 70g, Fat: 40g)
- Snack: Chocolate protein shake with almond milk and banana (Calories: 400, Protein: 30g, Carbs: 40g, Fat: 20g)
- Dinner: BBQ pulled pork sandwiches with coleslaw and sweet potato fries (Calories: 800, Protein: 35g, Carbs: 65g, Fat: 45g)
Day 7
- Breakfast: Breakfast bowl with Greek yogurt, granola, mixed berries, and honey (Calories: 550, Protein: 25g, Carbs: 45g, Fat: 30g)
- Lunch: Turkey club sandwich with avocado, bacon, lettuce, tomato, and mayo on whole grain bread (Calories: 700, Protein: 35g, Carbs: 55g, Fat: 35g)
- Snack: Protein bar and a banana (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 15g)
- Dinner: Beef fajitas with peppers, onions, cheese, sour cream, and guacamole (Calories: 750, Protein: 30g, Carbs: 60g, Fat: 40g)
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
