Weight Gain Meal Plan: A Healthy Approach to Adding Pounds

Are you looking to gain weight in a healthy way? While losing weight is a common goal for many, there are several reasons why someone may want to gain weight. Whether you’re trying to build muscle or recovering from an illness that caused weight loss, having a well-balanced weight gain meal plan can support your goals. In this comprehensive guide, we will provide you with a 7-day weight gain meal plan that focuses on nutrient-dense, whole foods. This meal plan is designed to provide you with the calories you need to gain weight in a healthy manner.

How Many Calories Do You Need to Gain Weight?

Before diving into the weight gain meal plan, it’s crucial to determine the number of calories you need to consume to achieve your weight gain goals. While the standard daily calorie intake is often set at 2,000 calories, this number may not be suitable for everyone, especially those looking to gain weight. Factors such as your current weight, height, age, gender, and activity level play a significant role in determining your caloric needs.

To calculate your caloric needs for weight gain, you first need to determine your resting metabolic rate (RMR). This is the number of calories your body needs to support a sedentary lifestyle, excluding exercise. Once you have your RMR, you can adjust it based on your activity level to get a more accurate estimation of your daily calorie needs.

Step 1: Calculate Your Resting Metabolic Rate

To calculate your resting metabolic rate, you can use a simple formula: multiply your current weight by 12. For example, if you weigh 150 pounds, your RMR would be 150 x 12 = 1,800 calories per day. This number represents the calories you burn throughout the day without factoring in exercise. By consuming this many calories per day, you would maintain your current weight.

Step 2: Factor in Your Activity Level

Your activity level plays a significant role in determining your daily calorie needs for weight gain. Depending on how much you exercise, you can adjust your RMR by multiplying it by specific numbers. Here are the multipliers for different activity levels:

• Lightly active (light exercise 1 to 3 days/week): x 1.2
• Moderately active (moderate exercise 3 to 5 days/week): x 1.4
• Very active (hard exercise 6 to 7 days/week): x 1.6
• Extra active (extra-hard exercise 6 to 7 days/week): x 1.8
• Super active (extra-hard exercise 6 to 7 days/week and a physical job): x 1.9

Let’s say you are moderately active, and your RMR is 1,800 calories per day. Multiplying this by 1.4 gives you a total of 2,520 calories per day. This is the number of calories you need to consume to maintain your current weight with your activity level unchanged.

Step 3: Add More Calories for Weight Gain

If you’re looking to gain weight, whether for bodybuilding purposes or due to medical advice, you can aim to consume 5 to 10% more calories than your maintenance level. Let’s take the example of a moderately active individual with a maintenance level of 2,520 calories per day:

• For a 5% increase: 2,520 calories/day x 1.05 = 2,646 calories/day
• For a 10% increase: 2,520 calories/day x 1.1 = 2,772 calories/day

Adding 5 to 10% more calories to your daily intake can help promote weight gain in a healthy and controlled manner.

Healthy Foods to Include in Your Weight Gain Meal Plan

When it comes to gaining weight, it’s essential to focus on consuming nutrient-dense foods that provide a balance of macronutrients. While protein is crucial for muscle repair, carbohydrates and healthy fats also play vital roles in supporting your body as you bulk up. Here are some healthy foods to include in your weight gain meal plan:

1. Oily fish like salmon, tuna, herring, and anchovies: These fish are rich in omega-3 fatty acids and provide a good source of protein.
2. Meats like turkey, chicken, lean beef, pork, and lamb: Opt for lean cuts of meat to minimize saturated fat intake while still getting an excellent source of protein.
3. Beans and legumes: Chickpeas, black beans, lentils, cannellini beans, and hummus are all excellent sources of protein and fiber.
4. Eggs: Eggs provide high-quality protein and essential nutrients, making them a versatile addition to your meal plan.
5. Nut butters and nuts: Cashews, peanuts, almonds, walnuts, and pecans are all calorie-dense and provide healthy fats and protein.
6. Whole grains: Whole-wheat bread, whole-wheat pasta, brown rice, and quinoa are rich in complex carbohydrates and fiber.
7. High-calorie fruits and vegetables: Avocados, coconuts, bananas, mangoes, and dried fruits are packed with calories and provide essential vitamins and minerals.
8. Full-fat dairy: Milk, yogurt, and cheese offer a good source of protein, calcium, and healthy fats.

By incorporating these nutrient-rich foods into your weight gain meal plan, you can ensure that your body receives the necessary fuel to support healthy weight gain.

Healthy Weight Gain Meal Plan: 7 Days of Nutrient-Dense Meals

Now that you have a better understanding of how many calories you need and the types of foods to include, let’s delve into a 7-day weight gain meal plan. This meal plan is set at 2,500 calories per day, but modifications for 2,000 and 3,000 calories are also provided. Feel free to adjust the portion sizes or add extra snacks to meet your specific caloric needs.

Day 1

Breakfast (706 calories):

• 2 servings Vegan Freezer Breakfast Burritos
• 1 cup strawberries

A.M. Snack (246 calories):

• 1 serving Almond-Honey Power Bar

Lunch (649 calories):

• 2 servings Vegetable & Tuna Pasta Salad
• 1 cup mango chunks

P.M. Snack (200 calories):

• 1 large apple
• 1 Tbsp. natural peanut butter

Dinner (715 calories):

• Sheet-Pan Maple-Mustard Pork Chops & Carrots

Daily Totals: 2,516 calories, 105 g protein, 343 g carbohydrates, 46 g fiber, 88 g fat, 2,557 mg sodium

To make it 2,000 calories: Omit the peanut butter from the P.M. snack and omit the rice from dinner. To make it 3,000 calories: Add an extra Almond-Honey Power Bar to the A.M. snack, add an extra 2 Tbsp. peanut butter to the P.M. snack, and add an extra ½ cup brown rice to dinner.

Day 2

Breakfast (430 calories):

• 1 serving Raspberry Peach Mango Smoothie Bowl
• 1 hard-boiled egg

A.M. Snack (192 calories):

• 15 baby carrots
• 3 Tbsp. hummus
• 1 medium orange

Lunch (648 calories):

• 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

P.M. Snack (265 calories):

• 1 serving Homemade Microwave Popcorn
• 1 large banana
• 8 unsalted almonds

Dinner (951 calories):

• 2 servings Philly Cheese Steak Sloppy Joes
• 2 cups fresh spinach & 1 cup shredded carrots topped with ½ Tbsp. olive oil & ½ Tbsp. balsamic vinegar

Daily Totals: 2,486 calories, 120 g protein, 298 g carbohydrates, 64 g fiber, 98 g fat, 2,470 mg sodium

To make it 2,000 calories: Omit the hard-boiled egg at breakfast, omit the hummus at the A.M. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P.M. snack. To make it 3,000 calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon of hummus at the A.M. snack, and add a dinner dessert of 8 oz. 2% plain Greek yogurt with 1 Tbsp. honey & 1 cup strawberries.

Day 3

Breakfast (646 calories):

• 2 servings Maple-Nut Granola
• 1 cup 2% milk

A.M. Snack (267 calories):

• 1 slice Swiss cheese
• 8 whole-wheat crackers

Lunch (648 calories):

• 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

P.M. Snack (234 calories):

• 6 oz. 2% plain Greek yogurt
• 1 cup strawberries
• 1 Tbsp. honey

Dinner (709 calories):

• 2 servings Green Goddess Salad with Chicken
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

Daily Totals: 2,505 calories, 116 g protein, 315 g carbohydrates, 48 g fiber, 94 g fat, 2,052 mg sodium

To make it 2,000 calories: Reduce granola to 1 serving and reduce milk to ½ cup at breakfast, and omit hard-boiled egg and Swiss cheese at A.M. snack. To make it 3,000 calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P.M. snack.

Day 4

Breakfast (646 calories):

• 2 servings Maple-Nut Granola
• 1 cup 2% milk

A.M. Snack (218 calories):

• 15 carrot sticks
• 1/4 cup hummus
• 1 medium orange

Lunch (648 calories):

• 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

P.M. Snack (335 calories):

• 4 graham crackers
• 1 medium apple

Dinner (651 calories):

• 2 servings Tortilla Chip Flounder with Black Bean Salad

Daily Totals: 2,499 calories, 81 g protein, 330 g carbohydrates, 53 g fiber, 101 g fat, 2,471 mg sodium

To make it 2,000 calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch, and reduce the P.M. snack to 3 graham crackers. To make it 3,000 calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to the P.M. snack, add a second slice of whole-wheat toast with 1 tsp. butter at lunch, and add a second serving of beans at dinner.

Day 5

Breakfast (507 calories):

• 1 serving Raspberry Peach Mango Smoothie Bowl
• 2 hard-boiled eggs

A.M. Snack (492 calories):

• 2 servings Almond-Honey Power Bars

Lunch (648 calories):

• 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

P.M. Snack (165 calories):

• 2 servings Homemade Microwave Popcorn

Dinner (697 calories):

• 2 servings Green Goddess Salad with Chicken
• 1 slice whole-wheat toast with 1 tsp. unsalted butter

Daily Totals: 2,509 calories, 157 g protein, 295 g carbohydrates, 60 g fiber, 86 g fat, 1,579 mg sodium

To make it 2,000 calories: Omit eggs at breakfast and omit 1 Almond-Honey Power Bar at the A.M. snack. To make it 3,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to the P.M. snack and add a dinner dessert of 1 square of dark chocolate.

Day 6

Breakfast (569 calories):

• 1 serving Raspberry Peach Mango Smoothie Bowl
• 1 medium orange
• 2 hard-boiled eggs

A.M. Snack (214 calories):

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (738 calories):

• 2 servings Creamy Avocado and White Bean Wraps
• 1 cup strawberries

P.M. Snack (241 calories):

• 4 graham crackers

Dinner (722 calories):

• 2 servings Tortilla Chip Flounder with Black Bean Salad

Daily Totals: 2,484 calories, 125 g protein, 311 g carbohydrates, 64 g fiber, 91 g fat, 2,281 mg sodium

To make it 2,000 calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch. To make it 3,000 calories: Add 2 Tbsp. peanut butter to the P.M. snack and add 1½ cups Easy Brown Rice at dinner.

Day 7

Breakfast (644 calories):

• 1 serving Vegan Freezer Burritos
• 1 medium banana
• 2 Tbsp. peanut butter

A.M. Snack (230 calories):

• 6 oz. 2% plain Greek yogurt
• ½ cup blueberries
• 1 Tbsp. honey

Lunch (692 calories):

• 2 servings Creamy Avocado and White Bean Wraps

P.M. Snack (246 calories):

• 1 serving Almond-Honey Power Bar

Dinner (665 calories):

• 2 servings Creamed Spinach-Stuffed Salmon

Daily Totals: 2,478 calories, 117 g protein, 302 g carbohydrates, 54 g fiber, 100 g fat, 2,548 mg sodium

To make it 2,000 calories: Reduce to 1 wrap at lunch and omit rice at dinner. To make it 3,000 calories: Add a small pear and another Almond-Honey Power Bar at the P.M. snack and add an extra cup of rice at dinner.

How to Meal-Prep for Your Week of Meals

Meal-prepping can be a game-changer when it comes to sticking to your weight gain meal plan. By preparing your meals in advance, you can save time and ensure that you have healthy options readily available. Here are some tips on how to meal-prep for your week of meals:

1. Plan your meals: Take some time to plan out your meals for the week, including breakfast, lunch, dinner, and snacks. Consider incorporating a variety of proteins, carbohydrates, and healthy fats to ensure a well-balanced diet.
2. Make a shopping list: Once you have your meal plan, create a shopping list with all the ingredients you will need. This will help you stay organized and ensure that you have everything on hand.
3. Grocery shopping: Head to the grocery store and purchase all the items on your list. Try to stick to the perimeter of the store, where the fresh produce, meats, and dairy products are typically located.
4. Prep ingredients: Once you’re back from the grocery store, start prepping your ingredients. Wash and chop fruits and vegetables, cook grains or proteins, and portion out snacks into individual containers.
5. Cook in batches: Consider cooking in batches to save time during the week. For example, you can roast a large batch of vegetables or cook a big pot of rice or quinoa that can be portioned out for multiple meals.
6. Store properly: Use airtight containers or meal prep containers to store your meals and snacks. Label them with the contents and date to help you stay organized.
7. Refrigerate or freeze: If you’re prepping meals for the entire week, you may want to freeze some of the meals to maintain freshness. Be sure to thaw them properly before consuming.
8. Grab and go: In the morning, simply grab your prepped meals and snacks for the day. This will help you stay on track and avoid unhealthy food choices when you’re pressed for time.

Meal-prepping can make a significant difference in sticking to your weight gain meal plan. By investing a little time upfront, you can set yourself up for success and make it easier to reach your weight gain goals.

Conclusion

Gaining weight in a healthy way requires a well-balanced meal plan that provides the necessary calories and nutrients. By following a weight gain meal plan that includes nutrient-dense foods and adjusting your caloric intake based on your individual needs, you can achieve your weight gain goals in a healthy and controlled manner. Remember to listen to your body, monitor your progress, and consult with a healthcare professional or registered dietitian if needed. With dedication and consistency, you can reach your weight gain goals and improve your overall well-being.