7-Day Weight Gain Meal Plan for Healthy

How Many Calories Should I Eat to Gain Weight

To gain weight, you will need to eat more calories than you currently consume. Experts recommend increasing your intake by about 500 calories per day to gain weight.

However, depending on your metabolism and medical history, you may need more or less calories to gain weight.

For example, if you're losing weight unintentionally, you may need to add more calories first to stabilize your weight, and then change to gain weight. If you have a condition that increases your calorie needs, such as cancer, you may need more calories than usual to see your weight gain.

Talk to a registered dietitian about a weight gain meal plan and calorie goal that's right for you.

What to eat to gain weight.

Experts recommend a high-calorie, high-protein diet for weight gain. Foods can support your weight-gain goals, and increasing protein intake can help you build muscle.

Beef.

Poultry.

Fish.

Pork.

Eggs.

Cheese.

Greek yogurt.

Cottage cheese.

Beans and lentils.

Protein powder.

Since fat contains the most calories per gram compared to protein and carbohydrates, choosing foods with full fat will help you meet your caloric needs for weight gain.

When possible, focus on healthy fats from plant-based sources, such as avocados, nuts, and olive oil. Try to avoid low-fat or fat-free foods, as they will be low in calories.

Examples of high-calorie foods

Full-fat dairy products.

Avocado.

Cheese

Nuts and seeds.

Nut butter

Olive Oil.

Butter

Hummus

Mayonnaise.

Dietary supplements

If you're having trouble meeting your nutritional needs for weight gain, you can add more calories and protein to your diet, including:

Ready-to-drink nutrition shakes for weight gain.

Protein powder is used unflavored or added to smoothies and meals).

Fortified milk (add powder to cow's milk to increase calories and protein).

Very tasty food

If you struggle with hunger or nausea, you may find it difficult to gain weight because a balanced diet may not be appealing. While you don't want more calories from sugar and saturated fat, it may be worth temporarily increasing your intake of highly palatable foods to help meet your caloric needs.

This might look like cooking with more butter, drinking milkshakes a few times a week, or adding bacon to meals.

Consult a qualified dietitian about the healthiest foods to eat to gain weight if you have a health issue like diabetes or high cholesterol.

A meal plan for weight gain

Our seven-day weight gain meal plan includes breakfast, lunch, dinner, and snack options that are packed with calories and protein to help you meet your goals.

Talk to a registered dietitian for individualized guidance on portion sizes that are right for you.

Day 1

Breakfast

Greek yogurt with added fat, granola, fruit, and almonds makes a parfait.

Lunch

Sandwiches on whole grain bread with shredded meat, cheese, mayo, mustard, avocado, lettuce, and tomato. Fruit side.

Dinner

Burrito bowls made with refried beans, brown rice, and ground beef. Add sour cream, cheese, guacamole, and salsa on top.

Day 2

Breakfast

A high-calorie smoothie made with whole milk, frozen bananas, peanut butter, and chocolate protein powder.

Lunch

Quesadilla is made with cheese, shredded chicken, and mixed vegetables (such as zucchini, corn, mushrooms, onions, and peppers). Top with sour cream and guacamole.

Dinner

Beef Stroganoff is made with egg noodles, ground beef, mushrooms, and sour cream.

Day 3

Breakfast

Waffles are made entirely of whole grains with maple syrup and nut butter. If desired, garnish with fresh fruit.

Lunch

Baked potato topped with butter, cheese, broccoli and bacon.

Dinner

Pesto pasta is made with whole wheat noodles, pesto, chicken, asparagus, and parmesan cheese.

Day 4

Breakfast

Oatmeal is cooked in whole milk, with added raisins, peanut butter, and brown sugar.

Lunch

English Muffin Pizza (English muffin toaster oven topped with pizza sauce and cheese; optional meat and vegetable toppings).

Dinner

Chili with beans and ground beef, topped with cheese, avocado slices, and diced tomatoes.

Day 5

Breakfast

Cream cheese, lox (smoked salmon), and energy bagel.

Lunch

Greek Pita (whole grain pita filled with hummus, feta cheese, peppers, cucumber, spinach, olives, and chicken).

Dinner

Baked Broccoli Mac 'n Cheese Casserole with Crispy Bread Crumbs and Parmesan Cheese Topping.

. Day 6

Breakfast

Omelet with vegetables, sausage, and cheese. Onto the toast with butter.

Lunch

Tuna salad sandwich on whole wheat bread with carrot sticks and apples.

Dinner

Chicken, broccoli, mushrooms, peppers, onions, red curry paste, and full-fat coconut milk are combined to make a red curry. Put on top of brown rice

Day 7

Breakfast

Protein pancakes with butter and maple syrup, with a side of fruit.

Lunch

A grilled cheese sandwich on whole wheat bread with a cup of creamy tomato soup.

Dinner

Avocado Burger (ground beef patty with avocado spread topped with mashed avocado, mayo, lime juice, garlic powder, and salt) on a whole wheat bun.