Weight Gain 7-Day Meal Plan

It can be equally challenging to gain weight as it is to lose it. Although the primary focus is to increase energy and protein intake, it is also important to maintain a healthy balanced diet without overeating foods that are high in calories but low in the way of good nutrition.

This 7-day weight gain meal plan provides an example of how to get more protein and more calories from healthy energy-giving foods like lean meats, dairy, eggs, seeds, and nuts, which will help you enjoy your food. Working towards achieving your weight gain goals

People with medical problems should consult a medical professional before changing their diet.

​Notes about this meal plan

• This meal plan provides approximately 11,500kJ per day and is based on average energy and nutrient requirements for weight gain in adults 18 - 65 years of age who engage in light to moderate activity. Your energy needs vary by age, activity, health status, height, and weight. For personalized advice, hire a licensed practicing dietitian.

• This meal plan provides the minimum number of servings of the main food groups recommended in the Australian Guide to Healthy Eating* for adults (women over 51 and men over 70 except those that require additional milk, cheese, or cottage cheese).

Would you like to utilize this meal plan offline by printing a copy? Download the complete weight gain meal plan by clicking this link.

Day One

Breakfast

Toast using whole grain bread that has been toasted and two teaspoons of peanut butter for breakfast. To taste, drizzle with honey. Accompany with one dish of fruit (e.g., one medium pear or orange) and one hot chocolate made with milk.

Lunch

Is a salad with cooked chicken, pasta, tomatoes, avocado, crumbled feta cheese, and olive oil or vinegar dressing. You may also add a cup of leafy greens, such as spinach or rocket.

Dinner

Lamb chops and vegetables for dinner: cut the lamb chops and fry them briefly in olive oil. Accompany with 2 cups cooked veggies and a sweet potato mash prepared with milk and olive oil.

Day Two

Breakfast

Chia Porridge with Fruit: 1/2 cup full cream milk, 1/2 tablespoon chia seeds, rolled oats, and 1 serving of fruit (such as a medium banana or six dried prunes).

Lunch.

2 cooked and mashed eggs, 2 cheese slices, avocado, 1 cup salad veggies (such as lettuce, cucumber, carrot, and capsicum) folded up in tortilla bread to create 2 wraps, and 1 cup fruit juice make up the Egg, Cheese, and Salad Wrap.

Supper

Dinner

Baked fish, Coos Coos, and Vegetables: 2 cups prepared vegetables, wholemeal cops coups, and a fish fillet topped with sesame oil and sesame seeds. Accompany with homes.

Day Three

Breakfast

Sweet Potato Spanish Omelets (1 serving): 1 latte made with full cream milk or served with hot chocolate.

Lunch

Lentils, vegetables, and barley soup: 1 cup chopped vegetables (such as carrots, pumpkin, celery, onions), vegetable stock, and lentils with barley. Serve with a dollop of natural yogurt. 1 serving of fruit.

Dinner

Spaghetti Bolognese: Serve over spaghetti with tomatoes, tomato puree, herbs, and garlic made into lean mince and sprinkled with cheese + 1 cup salad (e.g. baby spinach, carrots, cucumber) with an olive oil-based dressing.

Day Four

Breakfast

Whole grain cereal with milk and fruit: Whole grain flaky cereal + full cream milk + 2 tbsp. flax + 1 serving of fruit (e.g. 6 dried apricot halves or 4 small berries).

Lunch

Chicken and Noodle Stir-Fry: Shredded lean chicken + Hokkaido noodles + 1 cup vegetables (e.g. beans, capsicum, spinach, carrots) cooked in sesame oil + sweet soy sauce dressing. Sprinkle with sesame seeds.

Dinner

Nazi Goring Tray Bake (1 serving): Serve with 2 cups mixed salad greens.

Day Five

Breakfast

Poached Eggs with Sautéed Field Mushrooms and Avocado (1 serving): Serve with 1 latte made with full-cream milk or hot chocolate.

Lunch

Fish and Chips: Dip fish fillets in flour, and egg then shallow fry in breadcrumbs and canola oil. Serve with chunky homemade potato chips with olive oil dressing, lemon wedges, and 2 cups mixed salad greens. + 1 serving of fruit.

Dinner

Mango Chicken and Corn: Half a cup of sautéed vegetables (carrots, onions, and beans) in olive oil, along with grilled chicken thighs, mango salsa, and corn on the cob are served with this dish.

Day Six

Breakfast

Fruit toast slices smeared with butter or jam to taste served with a berry smoothie for breakfast. Accompany with a smoothie consisting of 1 cup full cream milk, 1 cup fruit, and 2 tablespoons of almond, sunflower, or linseed meal.

Lunch

Salad of tuna and quinoa with oil Combine 3 bean mixture with 2 cups of salad greens (such as leafy greens, tomatoes, cucumbers, carrots, and capsicum) along with cooked quinoa and a dressing of olive oil or vinegar.

Dinner:

Easy Fish Pie for Dinner: Accompany with two cups of mixed salad leaves.

Day Seven

Breakfast

Béchamel Spinach Baked Eggs (1 serving): Serve with 1 cafe latte.

Lunch

Beef and Noodle Soup: Thinly sliced beef + fresh rice noodles + 1 cup of vegetables (e.g. bean sprouts, carrots, broccoli) cooked in vegetable stock. Sprinkle with chopped green onions. 1 serving of fruit (such as 1 medium apple or banana).

Dinner

Pork roast and vegetables: Lean pork roast + baked potato + 1.5 cups baked vegetables + olive oil (for cooking).