Easy Way 7 Day Weight Gain Meal Plan

When it comes to a weight gain meal plan, most people turn to the classic bodybuilding diet: high in protein, high in carbs, and very little fat. This type of diet is great in the short term, but in the long term, it’s not very sustainable. 

That’s why I designed a weight gain meal plan that is both healthy and delicious. It will help you gain weight without sacrificing the foods you love.

This weight gain meal plan is designed to help you gain weight and is meant to be followed over the long term. The goal is to gain 1–2 pounds per week, which means that you should expect to weigh more at the end of the week than you did at the beginning.

Here you can find how to calculate your calorie intake, and how many calories you need to add to gain 1 or 2 pounds per week.  

Weight Gain

You are probably struggling to gain weight otherwise you won’t be reading this article. If you don’t have any health conditions it is most likely that you have a fast metabolism. This means your body breaks down food very fast and converts it into energy. 

We all know that we need to eat more if we want to gain weight. But besides eating more, we need to eat the right foods otherwise our body can’t get the right nutrients to grow (beside an increase in fat mass)

Underweight

Before you start gaining weight, it is wise to check if you are just skinny or underweight. The easiest way is to look at your BMI (Body Mass Index). Here you can see whether you are a healthy weight in relation to your height.

Get your BMI calculation using this free BMI calculator

If your result is below 18.5, it is advisable to discuss this with your doctor or a registered dietitian. Even if you plan to gain a lot of weight, it is important to do this in consultation with your doctor.

How To Gain Weight Fast

The best way to gain weight is to eat the right foods in the right amounts and exercise to build muscle. But to help your weight gain process you can eat more frequently like 5 or 6 meals per day, add some Whey protein shakes or Mass gainer as an addition to your normal meals. But be carefull with the mass gainer, as this contains a lot of sugar and this can be stored by your body as fat. 

To speed up your weight gain process, here a some tips:

• start your day early with a meal
• add whey protein shakes to your normal meals and before going to bed
• drink 1 mass gainer shakes per day. Be careful with the mass gainer, as this contains a lot of sugar and this can be stored by the body as fat
• don’t drink before a meal, it may fill you up and cut your appetite.
• eat more calorie dense foods
• Start strength training to gain lean muscle mass instead of fat mass
• don’t eat junk food
• add healthy fats to your diet like avocado, nuts, olive oil

High Calorie Foods To Gain Weight

If you’re a “skinny-fat”, you’re probably thinking about how to gain weight quickly. There’s no need to be concerned because there are a variety of foods that can help you gain weight. Here’s a list of 18 high-calorie, high-nutrient foods for gaining weight healthfully.

• Milk
• Rice
• Red meat
• Chicken
• Nuts and nut butters
• Protein shakes
• Whole grain bread
• Potatoes and Starches
• Salmon and oily fish
• Dried fruits
• Whole eggs
• Olive oil
• Pasta
• Full fat yogurt
• Dark chocolate
• Healthy cereals
• Cheese
• Quinoa

Weight Gain Fruits

Fruits are also a group of foods that can help to provide the extra calories your body needs to gain weight. These foods contain a lot of important vitamins and minerals. Eating them whole or adding them to your weight gain smoothies will be the best way to gain weight.

Best weight gain fruits are:

• Bananas
• Avocados
• Mango
• Dried fruits
• Dates
• Prunes
• Raisins
• Coconut meat
• Apples

Muscle Gaining Meal Plan

No matter how hard and often you hit the gym, without the proper nutrition you won’t be able to build muscle mass and gain weight healthfully.  

The best meals for gaining weight contain nutrient dense foods, healthy fats, and starchy vegetables. Avoid processed foods, and include high protein foods into your meals if you want to build muscle mass.

The following foods need to be included in your muscle gaining meal plan:

• Protein: Protein powders, egg whites, whole eggs, white meat, white fish, greek yogurt 
• Starches: brown rice, quinoa, yams, potatoes, oats, and whole-wheat pastas, bread, cereals, and wraps
• Vegetables: legumes, beans, broccoli, asparagus, kale, spinach and peas
• Fruits: banana, watermelon, blueberries, avocado  
• Olive oils and coconut oil
• Nuts and seeds

Our Suggestions:

Weight Gain Shakes

If you are struggling to meet your calorie intake requirements, weight gain shakes can be a very good addition to your weight gain diet. They are easy to consume and you can make a lot of different variations.

Here are 4 weight gain shakes you can try to gain weight:

• Blueberries, peanut butter, banana, protein shake
• Dark chocolate, almond butter and protein shake
• Strawberry, banana, greek yogurt, chia seed, whole milk and honey protein shake
• Walnuts, apple, banana, almond milk protein shake
• Avocado, milk, banana, vanilla protein shake 

How Can I Gain Weight Eating 5 Meals A Day

When you’re underweight, you may feel full faster. Eat five or more smaller meals during the day rather than two or three large meals. This will help you to consume more food during the day. You can eat as many times a day as you want, as long as you’re getting the calories you require.

Free Weight Gain Meal Plan

Below you can find a 7 day free weight gain meal plan based on approximately 3000 calories per day.

Day 1

Breakfast – 2 slices of whole grain toast and 2 tbsp butter

Snack – 2 protein pancakes, 1 banana and 2 tbsp honey

Lunch – Chicken breast, pasta, onion, avocado, cherry tomatoes and basil

Dinner – Salmon filet, brown rice, broccoli, olive oil and green peas

Snack – Granola, greek yogurt, raisins and blueberries

Day 2

Breakfast – 2 slices of whole grain toast, 1 avocado and 2 eggs

Snack – Oatmeal, peanut butter, 1 banana and 1 cup of full fat milk

Lunch – 1 can tuna, quinoa, four bean mix, lettuce, cucumber, carrot, tomato and olive oil

Dinner – Turkey, 2 sweet potatoes and asparagus

Snack – Greek yogurt, pumpkin seeds and blueberries

Day 3

Breakfast – 3 eggs scrambled, mix vegetables and 2 whole grain toast

Snack – Granola, low fat yogurt and blueberries

Lunch – Roast chicken, quinoa, spinach, lemon juice and olive oil

Dinner – Beef mince, whole grain spaghetti, 1 onion, can tomatoes and 1 tbsp olive oil

Snack – Protein shake, apple, banana, raisins and almond milk

Day 4

Breakfast – Oatmeal, whey protein vanilla, 1 banana, 1 cup almond milk and blueberries

Snack – 1 granola bar

Lunch – Chicken breast, 2 whole grain toast, 1 avocado, lettuce and applesause

Dinner – Grilled filet steak, baked potato, garlic butter, spinach and green peas

Snack – Granola, greek yogurt, brazil nuts and raisins

Day 5

Breakfast – 3 eggs, spinach, 1 onion, garlic and 1 tbsp of butter

Snack – Granola, low fat yogurt and 1 banana

Lunch – Salmon filet, 2 sweet potatoes, mixed vegetables and 1 tbsp olive oil

Dinner – Steak sirloin. brown rice and green beans

Snack – Granola, greek yogurt, raisins and blueberries

Day 6

Breakfast – 1 medium bagel, smoked salmon, cream cheese and capers

Snack – Greek yogurt, 1 banana and brazil nuts

Lunch – 2 whole grain toast, spinach, 3 eggs, onion, garlic and 1 tbsp of butter

Dinner – Chicken breast, jasmine rice, sour cream, onion, salsa, 1 can of mixed beans and jalapenos

Snack – Oatmeal, peanut butter, whey protein vanilla, 1 cup of almond milk and blueberries

Day 7

Breakfast – Instant oats, peanut butter, 1 banana and full fat milk

Snack – Greek yogurt, blueberries and honey

Lunch – 2 whole grain wraps, 1 avocado, olive oil, greek yogurt, 1 egg, 1 can tuna, spinach chili flakes, cucumber and tomato

Dinner – Steak sirloin, mashed potato, mixed vegetables and 1 fried egg

Snack – Low fat yogurt, granola, 1 apple and honey

How Can I Gain Weight In 7 Days?

To gain weight you should consume more energy (calories) than you burn. As with weight loss, gaining healthy weight (primarily muscle mass) takes time. So slowly build up your increase of calories.

Healthy weight gain of 0.5 – 1 kg (1-2 pounds) per week can be expected when reasonably increasing energy intake. You will need to eat an extra 3,500 to 7,000 calories weekly, which corresponds to an extra 500 to 1000 calories a day.

If you’re gaining weight too slowly, try increasing your intake; if you’re trying to put on muscle but feel like you’re mostly gaining fat, try to lower your intake for slower weight gain.

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