Custom 7-Day Diet Plan for Weight Gain with Recipes, Grocery List, and Calories

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.

Peanut Butter Banana Smoothie
Peanut Butter Banana Smoothie

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

Burrito
Burrito

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

*Diet Chart For Weight Gain

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
Blueberry Pancakes
Blueberry Pancakes

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 in a sustainable and healthy way.

*More about weight gain – Gaining Weight the Healthy Way. Diet and Workout Plan for Weight Gain

Gaining Weight the Healthy Way. Diet and Workout Plan for Weight Gain

Gaining weight can be just as difficult for some people as losing weight. Whether it’s due to a fast metabolism, genetics, or an underlying medical condition, many people struggle to gain weight. However, with the right nutrition plan, weight gain can be achieved in a safe and healthy way.

In this blog article, we discuss a comprehensive weight gain eating plan, including information on calorie intake, nutritious foods, meal planning, and the importance of physical activity.

Calories for Weight Gain

The first and most important aspect of any weight gain diet plan is calorie intake. In order to gain weight, you must consume more calories than your body burns. The number of calories you need to gain weight depends on your current weight, activity level, and goals. As a general guide, you should eat 500 to 1,000 extra calories per day to support weight gain. However, it is important to note that this amount can vary individually and it is best to consult a doctor.
Calculating your calorie needs for weight gain can be done using a BMR (basal metabolic rate) calculator that takes into account factors such as age, weight, height, and activity level. Once you’ve determined your BMR, you can add the extra calories required for weight gain to create your daily calorie goal.

In addition to increasing your calorie intake, it’s important to eat nutrient-dense foods that provide your body with the essential vitamins, minerals, and nutrients it needs to build muscle and support overall health.

Some nutrient-dense foods that are particularly beneficial for weight gain are:

Lean protein: chicken, turkey, fish, lean beef, eggs, and dairy.

Complex Carbohydrates: Whole grains, sweet potatoes, brown rice, and oatmeal.

Healthy Fats: Avocados, Nuts, Seeds, and Olive Oil.

Protein for Muscle Growth

Protein is an essential nutrient for muscle growth and repair, making it an important nutrient to focus on when trying to gain weight.

Getting enough protein is crucial for those looking to build muscle mass and strength.

When we exercise, especially when we lift weights, we create tiny tears in our muscle fibers. These tears are then repaired by the body, resulting in the growth of muscle tissue.

Protein is necessary for this repair process, and consuming enough protein can ensure that muscle tissue is repaired and strengthened. The recommended daily protein intake for muscle growth is 1 to 1.5 grams of protein per pound of body weight.

There are many sources of protein that can be included in a diet for muscle growth.

Animal protein sources such as chicken, turkey, fish, lean beef, eggs, and dairy are considered complete proteins because they contain all of the essential amino acids the body needs.

Plant-based protein sources such as beans, lentils, and soy products can also be good choices, but it’s important to get a variety of plant-based protein sources to get all the essential amino acids.

Healthy Fats for Hormone Balance

Healthy fats like avocados, nuts, seeds, and olive oil are important for maintaining hormone balance and supporting overall health. They are also an excellent source of energy and promote the feeling of satiety. Meal Planning for Weight Gain is an essential aspect of any eating plan and is especially important for weight gain.

To support weight gain, try eating 3-6 small meals throughout the day instead of 2-3 large meals. In this way you keep your metabolism running and continuously supply your body with energy and nutrients. It’s also important to plan your meals ahead of time to ensure you’re getting the right balance of nutrients and calories. This can help prevent over- or under-eating and make it easier to stick to your eating plan.

Snack Ideas for Weight Gain

Snacks can play an important role in a weight gain diet plan. They can provide an easy and convenient way to increase calorie intake and support weight gain. However, not all snacks are created equal. Choosing the right snacks can help ensure you eat nutrient-dense foods that support muscle growth and overall health. When choosing snacks for weight gain, it’s important to focus on nutrient-dense foods that provide a balance of protein, carbohydrates, and healthy fats.

These types of snacks help you feel full and satisfied while giving your body the energy and nutrients it needs to build muscle and maintain overall health.

Here are some healthy and tasty weight-gain snack ideas:

Greek Yogurt with Berries and Honey

Greek yogurt is a great source of protein and healthy fat, while berries are a good source of carbs. The honey adds a touch of natural sweetness and helps balance the flavors.

A handful of almonds or other nuts

Nuts are a great source of healthy fats, protein, and carbohydrates. They are also convenient to take with you and can be eaten on the go.

A banana with peanut butter

Bananas are a good source of carbohydrates and potassium, while peanut butter provides protein and healthy fats. This snack is an excellent option for post-workout recovery.

A shake made with Greek yogurt, frozen berries, and protein powder

This shake offers a balance of protein, carbohydrates, and healthy fats, making it an ideal weight-gain snack.

Egg with a Slice of Wholemeal Toast
This snack offers a balanced mix of protein, carbohydrates, and healthy fats. It’s also a great option for traveling.

Physical Activity for Weight Gain

Physical activity is an important aspect of any weight gain plan. While diet is the most important factor in weight gain, regular exercise can help build muscle mass and boost metabolism. Strength training exercises such as weight lifting and resistance training are particularly beneficial for weight gain as they help build muscle.

It’s also important to include cardiovascular exercises like running or cycling to improve cardiovascular health and overall fitness. Design a plan that meets your specific needs and goals, addresses any underlying medical conditions and provides guidance on how to gain weight safely and healthily.

Conclusion

Gaining weight can be a challenging task, but it’s not impossible. With the right eating plan, nutrient-dense foods, regular physical activity, and the guidance of a health professional or a licensed nutritionist, you can achieve your weight gain effectively. Remember to be patient and stick to your plan consistently, regularly reassessing your calorie needs as your weight and muscle mass change.

Crash diets and extreme calorie restrictions should be avoided as they can damage your body over time. A healthy diet and exercise plan to gain weight must be sustainable over the long term. This includes high-calorie foods, nutrient-dense foods, and regular physical activity, as well as guidance from a doctor or licensed nutritionist.