Finding healthy and delicious recipes that are easy to cook can be a challenge when you’re trying to gain weight. Following a meal plan can be difficult too. Today, I will solve your problem by presenting you with the best possible solution I have found after years of research into weight gain diets and thousands of hours spent both in the kitchen and in my local supermarket.
You want to gain weight, but don’t know how to do it properly. You’re not alone. Many people find it tough to gain weight because they’re eating unhealthy. But before we even get into that thick of things, you might be wondering how do you make a meal plan for weight gain? Weight gain is all about the nutrition, and meal plans are the blueprint of your nutritional needs. Want to know about How To Make A Meal Plan For Weight Gain. Read on for some answers
How To Make A Meal Plan For Weight Gain
Muscle building and weight gain are not straightforward. Just like weight loss diet programmes, there are also weight gain diet plans. A weight gain diet should include enough calories and high-quality protein. Choosing the right weight-gain diet is critical. A good weight-growth diet offers critical nutrients and helps you increase muscle mass.
Any diet plan for weight gain has its primary goal to feed you with more calories than you expend in a day. A weight gain diet chart includes an increase in all macronutrients: carbs, proteins, healthy fats, and calories. So pick your diet carefully, bearing in mind its nutritious worth.
This article discusses all parts of a proper eating plan for weight growth.
What Is Healthy Eating?
Eating a variety of foods together in adequate portions will provide you with complex carbohydrates, fibre, protein, and a bit of fat, which, when combined, fill you up for hours and provide tons of nutrients and health benefits.
What Exactly Is a Healthy Weight Range?
BMI is a basic, affordable, and straightforward method of calculating body fat. BMI is computed by dividing an individual’s weight in pounds by his or her height in inches squared and multiplying by a conversion factor of 703 based on height and weight. The following is how the result is interpreted:
- Below 18.5 – Underweight
- Between 18.5 and 24.9 – Healthy weight
- Between 25.0 and 29.9 – Overweight
- Above 30.0 – Obese
What Does Being Underweight Mean?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.
What many people don’t realise is that gaining weight can be just as challenging as losing weight. While the main focus is to increase energy and protein intake, it is also important to maintain a healthy balanced diet without eating too many foods that might have high amounts of calories but little in the way of good nutrition.
How To Include Food To Gain Weight?
If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat. The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
Do You Have To Count Calories?
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate (RMR). This is the number of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.
Are Eggs Good For Weight Gain?
Eggs are, overall, one of the best health foods that encourage muscle development, as they are packed with high-quality proteins and healthy fats.
10 Healthy Foods to Gain Weight Fast
Gaining weight or adding muscle can be as difficult for some people as losing weight is for others. However, simply adding certain foods to your diet can help you gain weight healthily and effectively.
Eating breakfast is important, but what you eat for your meals matters too. Everyone’s individual caloric needs are different, so talk to a dietitian to determine what’s right for your body, activity level, and goals. Here are ten healthy food options for weight gain. Have a look! Here is the list of 10 best foods for healthy weight gain or muscle gain.
1. Milk
Unlike popular opinion, milk is not the worst. In fact, studies have shown that people tend to gain muscle mass when they drink milk in combination with weight training. It’s beneficial for muscle growth as it contains the perfect balance of nutrition to support muscle growth and replenish depleted glycogen stores after intense exercise.
2. Rice
If you’re looking to gain weight, rice is probably your best friend. Convenient and a low-cost carb, it can obtain a high amount of carbs and calories from a single serving. Have it with your favourite dal or mix it with mangoes for a sticky rice dish. You can also stir it up with finely chopped veggies like carrots, onions and cabbage to get your take on the dish of fried rice.
3. Peanut Butter
All nuts and nut butter are the perfect choices to gain weight. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butter to a variety of snacks or dishes, such as smoothies, yoghurts, and crackers, to turn them into a high-calorie snack in no time.
4. Red Meat
Meats that are red when raw are defined as red meats. This includes lamb, beef, pork and some others. Pick your choice according to what’s available easily and go from there. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
5. Dried Fruits
Dried fruits are rich in nutrients and calories. You can get many different types of dried fruit, and they all have naturally high sugar content. This makes them great for gaining weight, especially since they’re convenient to eat and taste great. From dates and raisins to almonds and walnuts, the choices in the market are endless.
6. Avocados
Yes, you heard it right! Avocados are not just about Instagram shots but are a great choice for you to gain weight. Full of healthy fats and nutrients, avocados are also high in vitamins, minerals, and various beneficial plant compounds. One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. Squeeze a bit of lemon and there you have it!
7. Dark Chocolate
Keeping even the dementors away, dark chocolate helps reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes while keeping your spirits up. Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking (or sipping) chocolate as the Parisians do.
8. Full Fat Yogurt
Full-fat Greek yoghurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs, and fat. It’s great on its own or as an ingredient that works in many dishes. Want to make it a little more healthy? Add in some flax seeds and your favourite sweet fruits. Seasonal ones are the best!
9. Pasta
With so many ways of cooking and serving it, here’s your chance to get creative. Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain. Avoid bleached pasta, and opt for those made with whole grains. From spaghetti to penne, you can go in any direction here. But make sure to add a few green veggies like broccoli or spinach on a side for a healthier diet.
10. Starch Rich Foods
Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed. Not only do potatoes and other starches add carbs and calories to help you gain weight but they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities.
6 Tips for a Healthy Weight Gain:
1. Consume high-calorie foods –
Eat high-calorie, high-nutrient foods like bananas, avocados, and full-fat milk to gain weight in a healthy way. A calorie-dense diet is required to gain the appropriate amount of weight for your body type.
2. Consume foods with carbohydrates –
Including nutritious carbohydrates such as bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits in your diet can help you gain weight safely and healthily. To acquire nutrients that the body requires to operate effectively, try to incorporate excellent quality carbohydrates in some form in all of your meals.
3. Foods high in protein –
Our muscles are made up of proteins. To gain weight and build lean muscle mass, consume at least 1.5-2 grammes of protein per kilogramme of body weight. Lean proteins may be found in chicken breast, turkey, nuts, lentils, beans, fish, eggs, and milk.
4. Stress reduction –
Stress causes some people to lose their appetite while others gain it. Stress is damaging to your mental and physical health. Reduce stress through meditation, breathing, listening to music, relaxing, taking hot shower baths, and being active.
5. Strength training –
The goal should be to increase lean muscle mass rather than fat mass. As a result, working out and doing weight training at least 2-4 times a week is critical. Exercises like pushups, lunges, and squats can be included in your routine.
6. Get enough sleep –
A good night’s sleep may be extremely beneficial to your health. A decent night’s sleep of about 8 hours assists to maintain muscle mass and keep your body in shape.
Diet Plan For Weight Gain – 7 Day Chart
Have already made notes to kickstart the new week with a healthy diet plan? We have jotted down a one-week weight gain diet. A great way to use up all the food listed above. Check it out!
Day 1:
Breakfast:
Keep your breakfast light but tasty with a big bowl of oats, chia seeds, whole cream milk, and fruits. Always go for seasonal ones, but you can also opt for some dried fruits.
Lunch:
Opt for a creamy cottage cheese curry with some whole wheat chapatis for lunch.
Evening Snack:
Snacking can include a glass of milk, a handful of mixed dried fruits and an apple.
Dinner:
Go for spaghetti cooked in fresh tomato puree with a side of broccoli or spinach.
Day 2
Breakfast:
Mix your love for peanut butter and toast for breakfast on day two. Drizzle a bit of chocolate syrup or honey according to your taste. Add in a glass of milk or coffee and fruit, and there you go.
Lunch:
Opt for an egg salad for lunch. Two or three hard-boiled eggs, chopped onions, tomatoes, garlic, lettuce, cucumber, carrots and avocados, grated cheese and salt to taste. You can also add some coriander and lemon juice for some freshness.
Evening Snacks:
Evening snacks can include your staple protein shake and a small mango.
Dinner:
Finish the day right with the porridge of your choice but don’t forget to include as many veggies as you can. You can also have a bowl of full-fat yoghurt to complement the porridge.
Day 3
Breakfast:
Wednesday! It’s egg day! Scrambled or sunny-side up or a rich omelette, have your favourite kind of eggs. Serve a mug of hot chocolate or coffee made with whole cream milk.
Lunch:
Go for a South Indian meal. Idli and sambar with chutney is the way to go in the afternoons. Don’t forget to have a cup of rasam too.
Evening Snacks:
As the evening is approaching, feeling hungry again? Make sure that you do not go for cheese and crackers to satisfy your salty cravings. However, if you are more of a sweet-kinda person, a fruit smoothie is the solution.
Dinner:
For dinner, have salmon or other oily fish of your choice. Oven-baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal couscous + 2 cups cooked vegetables. Serve hummus.
Day 4
Breakfast:
Good job! You’re halfway there! Time to celebrate that with an Instagrammable breakfast. Go for poached eggs on toast with a side of sauteed veggies. And your staple protein shake.
Lunch:
For lunch, go for good old fish and chips. Finish the meal with mashed potatoes and lemon wedges.
Evening Snacks:
Since your first half of the day has been protein-rich, keep your snacks simple with cucumber slices. Easy to nibble on the go, you can also add chaat masala to make it a bit more fun.
Dinner:
For dinner, go for mango chicken and corn. Grilled chicken thighs served with mango salsa, corn on the cob & 1.5 cups baked vegetables (e.g. carrot, onion, beans) in olive oil. End the day with seasonal fruit for dessert.
Day 5
Breakfast:
Assuming it’s Friday, it surely should be “Friyay”. Go for bread and jam sandwiches, a bowl of assorted berries and your favourite beverage made with whole fat milk.
Lunch:
Have potato and quinoa salad for lunch. Add vegetables like cucumbers, tomatoes and as many leafy greens as possible.
Evening Snacks:
Remember when we talked about how dark chocolate is healthy? It’s time to include it in your diet today to celebrate the weekend mood. Accompany it with prunes, and they go well together.
Dinner:
It is the return of pasta (preferably cooked in another way). Try spinach ravioli for a healthy alternative, or try new cuisine. Both are soupy and yummy.
Day 6
Finally, the weekend is here, and you’re so close to finishing your diet plan to gain weight.
Breakfast:
Here’s a recipe for Strawberry oats! Strawberry And Yogurt Oats.
Remember sipping strawberry milkshakes through bendy straws on hot summer childhood days? This recipe is for all you people out there who still enjoy strawberry flavoured food. And if there’s a way to make it healthy? There should be nothing stopping you.
- What do you need? There are a handful of strawberries, greek yoghurt, oats, honey, or sugar-free maple syrup and milk. You can also use flavoured protein powder with it.
- Half cups of milk, oats and yoghurt each should work.
- Mix all the ingredients (except strawberries) in a jar or a bowl before going to bed.
- Leave it in the refrigerator overnight. This will give your oats a naturally creamy texture.
- Top the oats with sliced strawberries and a drizzle of honey or maple syrup in the morning, and enjoy your healthy breakfast.
- You can also replace strawberries with bananas.
Lunch:
The perfect choice is a British dish called bubble and squeaks for lunch. The idea is to get the best of your weekly leftovers, potatoes, cabbage, and meat (if you have it) and pan-fry it. It’s filling and tastes good too.
Evening Snacks:
Snack on carrots and hummus on day six.
Dinner:
End the day with one pot of creamy chicken and mushroom pasta. You can surely add more vegetables if you like. Pair it with your favourite wine.
Day 7
Chill on day seven by having your breakfast, either in bed or on the go. Any guesses?
Breakfast:
A granola bar and a mug of coffee made with whole cream milk.
Lunch:
Include red meat with a bowl of well dressed green salad for lunch. Olive oil works pretty much with all kinds of salads.
Evening Snacks:
Catch a movie on your favourite streaming platform and enjoy the weekend with a big bowl of popcorn. Salted, butter, caramel? Your pick!
Dinner:
End the day, week and the weekly diet plan with your favourite street food. Hard workers deserve a cheat meal, don’t they? That concludes your week of a balanced, nourishing diet plan for a healthier body mass!
The foods above can help a person to increase their calorie intake healthily. This will help a person to gain weight safely and efficiently. Decathlon strives hard and believes that a fit and healthy person follows a well-planned diet. It provides people across the world by developing good quality, innovative and affordably priced sportswear and sports equipment products.
Weight-Gain Meal Plan: Sample Week 1
This healthy meal plan is for anyone looking to gain weight and add muscle mass, but was designed by Chris Mohr, Ph.D., RD specifically for hardgainers and athletes.
There has been a tremendous amount of reader feedback with one common question: “How do I pack on mass?” Since I unfortunately can’t outline individual plans for each reader who emails me, I thought I’d give a full week meal plan that will at least give you some ideas on how to get through the work week. I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Good luck!
Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Keep your eye on that mirror; there’s no better way to monitor your gains.
Day 1
Breakfast (Macros: 750 calories, 35 g protein, 90 g carbs, 18 g fat)
Oatmeal(raw)
1 1/2 cups
Milk(skim)
1 cup
Dried Cranberries(or raisins)
1/2 cup
Flaxseed Oil(cinnamon flavored flax oil works well with oatmeal too)
1 tbsp
Mid-Morning Snack (Macros: 500 calories, 30 g protein, 30 g carbs, 18 g fat)
Milk(skim)
1 cup
Fruit(with 1 tbsp natural peanut butter)
1 large piece
Mozzarella Cheese(low-fat)
1 stick
Lunch (Macros: 600 calories, 74 g protein, 16 g carbs, 30 g fat)
Egg Salad(on 2 whole-wheat pitas)
2 cups
Banana
1
Afternoon Snack (Macros: 600 calories, 38 g protein, 80 g carbs, 2.5 g fat)
Yogurt(low-fat vanilla)
1 cup
Cottage Cheese(fat-free)
1 cup
Blueberries
1 cup
Wheat Germ
2 tbsp
Honey
1 tbsp
Dinner (Macros: 700 calories, 45 g protein, 70 g carbs, 20 g fat)
Salmon(grilled)
6 oz.
Sweet Potato
1 large
Green Beans
1 cup
Milk(skim)
1 cup
After Dinner Snack (Macros: 600 calories 30 g protein 35 g carbs 16 g fat)
Protein Shake(peanut butter smoothie)
1 serving
Day 2
Breakfast (Macros: 625 calories, 40 g protein, 90 g carbs, 6 g fat)
Waffles(whole-grain)
4
Syrup(pure maple)
2 tbsp
Cottage Cheese(low-fat)
1 cup
Strawberries
1 cup
Mid-morning Snack: Peanut Butter, Banana And Honey Sandwich (Macros: 600 calories, 25 g protein, 85 g carbs, 18 g fat)
Bread(whole-bread)
2 pieces
Peanut Butter
2 tbsp
Banana
1
Honey
2 tbsp
Milk(nonfat)
2 cups
Lunch (Macros: 700 calories, 25 g protein, 125 g carbs, 11 g fat)
Pasta
1 serving
Vegetables
1 serving
Milk(nonfat)
1 cup
Afternoon Snack (Macros: 650 calories, 50 g protein, 45 g carbs, 28 g fat)
Meal Replacement Shake(Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil.)
1 serving
Dinner (Macros: 700 calories, 55 g protein, 95 g carbs, 5 g fat)
Turkey
8 oz.
Sweet Potato(or yam)
2 large
Collard Greens(or swiss chard)
1 cup
After Dinner Snack (Macros: 400 calories, 40 g protein, 45 g carbs, 5 g fat)
Pudding(high-protein)
1 serving
Day 3
Breakfast (Macros: 700 calories, 30 g protein, 60 g carbs, 20 g fat)
Omelet(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced)
1 serving
Bread(12-grain)
2 slices
Milk(nonfat)
1 cup
Orange
1
Mid-Morning Snack (Macros: 700 calories, 40 g protein, 100 g carbs, 5 g fat)
Tuna
1 can
Brown Rice
2 cups
Salsa
to taste
Plum
1 medium
Lunch (Macros: 650 calories, 55 g protein, 80 g carbs, 10 g fat)
Sandwich(2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato.)
1
Grapes
1 small serving
Afternoon Snack (Macros: 675 calories, 50 g protein, 80 g carbs, 18 g fat)
Meal Replacement Shake
1 serving
Milk(skim)
1 cup
Fruit(frozen)
2 cups
Dinner (Macros: 650 calories, 38 g protein, 43 g carbs, 14 g fat)
Pork(chop, grilled)
6 oz.
Broccoli
1 cup
Brown Rice
2 cups
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 large piece
Brown Rice
2 cups
Day 4
Breakfast (Macros: 615 calories, 49 g protein, 71 g carbs, 15 g fat)
Waffles(Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)
1 serving
Milk(skim)
1 cup
Mid-Morning Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk(skim)
1 cup
Fruit
2 large pieces
Lunch (Macros: 610 calories, 44 g protein, 77 g carbs, 14 g fat)
Tuna Sandwich(2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato.)
1
Pear
1
Afternoon Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk(skim)
1 cup
Fruit
2 large pieces
Dinner (Macros: 389 calories, 40 g protein, 27 g carbs, 14 g fat)
Chili(chicken)
1 bowl
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 piece
Day 5
Breakfast (Macros: 615 calories, 49 g protein, 71 g carbs, 15 g fat)
Pancakes(buckwheat)
1 serving
Milk(skim)
2 cups
Blueberries
1 cup
Mid-Morning Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk(skim)
1 cup
Fruit
2 large pieces
Lunch (Macros: 610 calories, 44 g protein, 77 g carbs, 14 g fat)
Sandwich(2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard.)
1
Apple
1
Afternoon Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk(skim)
1 cup
Fruit
2 large pieces
Dinner (Macros: 450 calories, 34 g protein, 52 g carbs, 20 g fat)
Burger Patty(homemade, on a whole-wheat bun)
1
Milk(skim)
1 cup
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 piece
Day 6
Breakfast (Macros: 761 calories, 51 g protein, 88 g carbs, 20 g fat)
Breakfast Burrito(Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup diced peppers and 1/2 cup reduced fat pepper jack cheese. Sauté eggs and add to 4 whole wheat tortillas; top with salsa.)
1
Grapefruit
1
Mid-Morning Snack (Macros: 495 calories, 12 g protein, 108 g carbs, 3 g fat)
Oat Bran(Made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins.)
2 cups
Lunch (Macros: 620 calories, 20 g protein, 101 g carbs, 16 g fat)
Frozen Burritos
2
Carrots
1 serving
Afternoon Snack: Triple Decker Peanut Butter And Banana Sandwich (Macros: 4 625 calories, 19 g protein, 77 g carbs, 27 g fat)
Sandwich(3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread.)
1
Soup(black bean)
1 cup
Dinner (Macros: 674 calories, 36 g protein, 50 g carbs, 13 g fat)
Tuna Steak
6 oz.
Pasta(whole-wheat, with 1 cup favorite marina sauce, mixed with steamed broccoli.)
1 cup
Milk(low-fat)
1 cup
After Dinner Snack (Macros: 736 calories, 66 g protein, 71 g carbs, 16 g fat)
Meal Replacement Shake(With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.)
1
Day 7
Breakfast (Macros: 640 calories, 43 g protein, 77 g carbs, 18 g fat)
Bagel(multi-grain, topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon)
1
Pear
1
Mid-Morning Snack (Macros: 348 calories, 26 g protein, 44 g carbs, 8 g fat)
Crackers(whole-grain)
1 serving
Cottage Cheese(low-fat, dip crackers in cottage cheese)
1 cup
Lunch (Macros: 590 calories, 62 g protein, 55 g carbs, 12 g fat)
Ham(2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.)
6 oz.
Vegetables(sticks)
1 serving
Milk(low-fat)
1 cup
Afternoon Snack (Macros: 736 calories, 66 g protein, 71 g carbs, 16 g fat)
Meal Replacement Shake(With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.)
1
Dinner (Macros: 680 calories, 52 g protein, 97 g carbs, 8 g fat)
Burger Patty(homemade sirloin burger, on whole-wheat bun)
6 oz.
Vegetables(steamed)
2 cups
Sweet Potato
1 large
Milk(skim)
1 cup
After Dinner Snack (Macros: 241 calories, 24 g protein, 28 g carbs, 4 g fat)
Ham(2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.)
6 oz.
Cottage Cheese(low-fat)
1 cup
Mixed Fruit(canned)
1 cup