Summer meal plan for gaining weight

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Oats

Quinoa

Rice noodles

Pasta

Blueberry pancake mix

Cornbread mix

Beans

Snacks & sweets

Mixed nuts

Potato chips

Granola

Whipped cream

Maple syrup

Meats

Turkey slices

Salmon

Chicken breast

BBQ ribs

Ground beef for cheeseburger

Beef for stir-fry

Beef lasagna

BBQ pulled pork

Beef for fajitas

Dairy & eggs

Whole milk

Greek yogurt

Eggs

Cheese

Sour cream

Greek yogurt for breakfast bowl

Spices & sauces

Olive oil

Alfredo sauce

Honey

Coconut milk

Fish & seafood

Tuna

Fresh grocery

Bananas

Avocados

Mixed vegetables for roasting

Mixed vegetables for stir-fry

Corn on the cob

Fajita vegetables

Fruit salad ingredients

Bakery

Whole grain bread

Garlic bread

Ready meals

Breakfast burrito ingredients

French toast ingredients

Chicken Caesar wrap ingredients

Spaghetti

Meatballs

Ingredients for potato salad

Ingredients for coleslaw

Ingredients for beef burrito bowl

Turkey club sandwich ingredients

Plant based

Almond butter

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.

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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

Incorporate healthy fats from sources like avocados and nuts to increase calorie intake without relying solely on high-sugar or processed foods.

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.

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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.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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 suggestion

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.

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