Custom 7-Day Diet Plan for Weight Gain with Recipes, Grocery List, and Calories
7-Day Diet Plan for Weight Gain
Gaining weight can be just as difficult for some people as losing weight. A balanced diet with a combination of nutrients and high-calorie foods is essential for weight gain.
This 7-day diet plan is designed to help you achieve your weight gain goals by providing healthy, high-calorie meals for breakfast and lunch, also includes a grocery list for each day, making it easier to plan and prepare your meals. It’s important to note that this eating plan isn’t for everyone, and it’s important to consult a doctor before making any changes to your diet.
In addition, physical activity is crucial for building muscle and gaining weight. So be sure to include exercise in your routine.
Weight Gain Meal Plans for Day 1
Breakfast ideas
Peanut Butter Banana Smoothie (478 calories)
Mix 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, and 1 scoop of whey protein powder.
Wholemeal Toast with Avocado and Eggs (515 calories)
Toast 2 slices of whole wheat bread, mash 1 ripe avocado, and spread on toast with 2 fried eggs and sprinkle with salt and pepper
Lunch ideas
Grilled Chicken Salad (405 calories)
Grill 4 ounces of chicken breasts and place in a bowl with mixed. Add vegetables, cherry tomatoes, cucumbers, and red onions. Drizzle with olive oil and lemon juice.
Quinoa Vegetable Bowl (594 calories)
Cook 1 cup of quinoa and add to a bowl with roasted vegetables like zucchini, bell peppers, and red onions. Top with feta and avocado.
Grocery List for Day 1:
Olive oil
Lemon juice
Quinoa
Zucchini
Bell peppers
Feta cheese
Chicken breastBananas
Peanut butter
Almond milk
Whole wheat bread
Avocado
Eggs
Mixed greens
Cherry tomatoes
Cucumbers
Red onion
Weight Gain Meal Plans for Day 2
Breakfast ideas
Blueberry Oat Pancakes (510 calories)
Mix together 1 cup of oatmeal, 1 cup of almond milk, 2 eggs, 1 teaspoon of vanilla extract, and 1 cup of blueberries. Bake the dough on a griddle until golden brown. Serve with maple syrup.
Yogurt Parfait (365 calories)
In a bowl, layer 1 cup Greek yogurt, 1 cup mixed berries, and 1/2 cup granola.
Lunch ideas
Ham and cheese sandwich (456 calories)
Toast 2 slices of wholemeal bread and spread mayonnaise on one side.
Add the ham and cheese slices and top with the other slice of toast. Serve with mixed greens.
Tuna Salad (560 calories)
Mix together 1 can of tuna, 2 sticks of celery, 2 tablespoons of mayonnaise, and salt and pepper to taste. Serve with crackers or wholemeal bread.
Grocery List for Day 2:
- Ham
- Cheese
- Mayonnaise
- Celery
- Tuna
- Crackers
- Almond milk
- Oats
- Eggs
- Vanilla extract
- Blueberries
- Greek yogurt
- Mixed berries
- Granola
- Whole wheat bread
Weight Gain Meal Plans for Day 3
Breakfast ideas
Scrambled Eggs with Vegetables (390 calories)
Scramble 2 eggs and add diced peppers, onion, and mushrooms. Season with salt and pepper. Serve with whole-grain toast.
Berry Yogurt Bowl (550 calories)
Mix together 1 cup Greek yogurt, 1 cup mixed berries, and 1/4 cup almonds.
Lunch ideas
Turkey Club Sandwich (570 calories)
Toast 3 slices of whole wheat bread and spread mayonnaise on one side. Add sliced turkey, bacon, lettuce, tomato, and cheese. Top with the remaining toasted bread slices. Serve with mixed greens.
Grilled cheese and tomato soup (620 calories)
Toast 2 slices of wholemeal bread with cheese and cut it in half. Serve with a bowl of hot tomato soup.
Grocery List for Day 3:
- Bacon
- Lettuce
- Tomato
- Cheese
- Mayonnaise
- Tomato soup
- Bell peppers
- Onion
- Mushrooms
- Whole wheat bread
- Greek yogurt
- Mixed berries
- Almonds
- Turkey
*Article- How to Gain Weight Fast: Tips to Be Safe and Healthy
Weight Gain Meal Plans for Day 4
Breakfast ideas
Burrito (590 calories)
Scramble 2 eggs and add chopped onions, peppers, and black beans. Wrap the mixture in a whole wheat tortilla and top with shredded cheese and salsa.
French Toast (520 calories)
Dip 2 slices of whole wheat bread in a mixture of 2 eggs, 1/2 cup milk, and 1 teaspoon vanilla extract. Cook on a griddle until golden brown. Serve with syrup and fruit.
Lunch ideas
Veggie Burger (560 calories)
Grill a veggie burger and serve it on a whole wheat bun with your choice of toppings like lettuce, tomato, onion, and avocado. Serve with sweet potato fries as a side dish.
Grilled Chicken Sandwich (440 calories)
Grill 4-ounce chicken breasts and serve on a whole wheat bun with your choice of toppings like lettuce, tomato, and mayonnaise. Serve with mixed greens.
Grocery List for Day 4:
- Onion
- Avocado
- Sweet potato fries
- Chicken breast
- Mayonnaise
- Eggs
- Whole wheat tortilla
- Shredded cheese
- Salsa
- Whole wheat bread
- Milk
- Vanilla extract
- Syrup
- Fruit
- Veggie burger patty
- Whole wheat buns
- Lettuce
- Tomato
Weight Gain Meal Plans for Day 5
Breakfast ideas
Peanut Butter and Jelly Smoothie (580 calories)
Blend together 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, 1 tablespoon whey protein powder, and 2 tablespoons jelly.
Shakshuka (405 calories)
Cook chopped onion, peppers, and tomatoes in a saucepan until soft. Crack 2 eggs into the saucepan and cover until the eggs are set. Serve with whole-grain toast.
Lunch ideas
Chicken Caesar Salad (570 calories)
Grill 4-ounce chicken breasts and place in a bowl with mixed vegetables, cherry tomatoes, and croutons. Drizzle with Caesar dressing.
Vegetable Wrap (455 calories)
Spread hummus on a whole wheat tortilla, and add mixed veggies like peppers, cucumber, and avocado. Wrap it up and serve with a side of mixed vegetables.
Grocery List for Day 5:
- Onion
- Bell peppers
- Tomatoes
- Eggs
- Whey protein powder
- Chicken breast
- Mixed greens
- Cherry tomatoes
- Croutons
- Caesar dressing
- Bananas
- Peanut butter
- Almond milk
- Jelly
- Whole wheat toast
Weight Gain Meal Plans for Day 6
Breakfast ideas
Berry Almond Oatmeal (555 calories)
Boil 1 cup oatmeal with 2 cups water, add mixed berries and 1/4 cup almonds.
Sweeten with honey if you like.
Scrambled Eggs with Vegetables (420 calories)
Scramble 2 eggs and add the chopped onion, bell pepper, and mushrooms. Serve with whole-grain toast.
Lunch ideas
Tuna Salad Sandwich (550 calories)
Mix canned tuna with mayonnaise, chopped onions, and celery. Spread the mixture on wholemeal bread and add the lettuce and tomato.
Quinoa Bowl (570 calories)
Boil 1 cup of quinoa and mix it with roasted vegetables like bell peppers, onions, and mushrooms.
Serve with 4 ounces of grilled chicken breast.
Grocery List for Day 6:
- Tomato
- Canned tuna
- Quinoa
- Chicken breast
- Oats
- Mixed berries
- Almonds
- Honey
- Onion
- Bell peppers
- Mushrooms
- Whole wheat bread
- Mayonnaise
- Celery
- Lettuce
Weight Gain Meal Plans for Day 7
Breakfast ideas
Blueberry Pancakes (555 calories)
Mix together 1 cup whole wheat flour, 2 eggs, 1 cup almond milk, and 1 teaspoon baking powder.
Cook the mixture on a griddle and garnish with mixed berries and syrup.
Greek Yogurt Parfait (420 calories)
Layer Greek yogurt, mixed berries, and almonds in a glass or bowl.
Lunch ideas
Beef Stir-Fry (560 calories)
Stir-fry 4 ounces of ground beef with mixed vegetables like peppers, onions, and mushrooms.
Serve over 1 cup of cooked brown rice.
Turkey Salad (550 calories)
Mix sliced turkey with mixed leafy greens, cherry tomatoes, and avocado.
Drizzle with a vinaigrette dressing.
Grocery List for Day 7:
- Avocado
- Vinaigrette dressing
- Turkey
- Whole wheat flour
- Eggs
- Almond milk
- Baking powder
- Syrup
- Greek yogurt
- Almonds
- Beef
- Brown rice
- Mixed greens
- Cherry tomatoes
This 7-Day Diet Plan is a useful resource for those looking to add healthy calories to their diet and support weight gain. The recipes provided are designed to be nutrient and calorie-rich, which will help you achieve your weight gain goals. It’s important to remember that everyone’s nutritional needs are different and it’s always best to consult a doctor before making any changes to your diet. Also, incorporating physical activity into your routine is crucial to building muscle and aiding in weight gain. Feel free to change the recipes and ingredients to make the meal plan work better for you.
With the right balance of healthy, high-calorie foods and regular exercise, you can achieve your weight gain goals sustainably and healthily
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