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

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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

Low-Glycemic Vegetables: Broccoli, spinach, and cauliflower.
High-Fiber Fruits: Berries, apples, and pears in moderation.
Lean Proteins: Fish, skinless poultry, and plant-based protein sources.
Whole Grains: Quinoa, brown rice, and whole grain breads.
Nuts and Seeds: For healthy fats and protein.
Low-Fat Dairy: Milk and yogurt alternatives or low-fat dairy options.

✅ Tip

Limit sodium intake by seasoning meals with herbs, spices, and citrus juices instead of salt to help manage blood pressure and blood sugar levels simultaneously.

Foods not to eat

High-Sodium Foods: Canned soups, processed meats, and salty snacks.
High-Sugar Foods: Sweets, candies, and sugary beverages.
Refined Carbohydrates: White bread, pasta, and sugary snacks.
Trans and Saturated Fats: Fried foods and high-fat dairy products.

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Main benefits

The Hypertension Meal Plan for Diabetics focuses on managing both high blood pressure and blood sugar levels. It includes a balance of low-sodium, low-sugar foods, and is rich in fruits, vegetables, whole grains, and lean proteins to support overall health.

🎓 Recommended nutrient breakdown

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 suggestion

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.