7-Day Meal Plan for Weight Gain

Author: sahil bagde

Putting on weight might be just as difficult as losing it. While the major focus is on increasing caloric and protein consumption, it's also necessary to consume a healthy, balanced diet that avoids consuming too many items that are high in calories but low in nutrients.

This 7-day weight gain meal plan is an example of how to increase your protein and calorie intake by eating nutritious energy-giving foods like lean meat, dairy, eggs, seeds, and nuts, which will help you enjoy your meals while working toward your weight gain objectives.

Before modifying one's diet, those who have a medical condition should consult with a doctor.

Observations on This Meal Plan

• This meal plan delivers around 11,500kJ per day and is based on the typical energy and nutritional needs for weight growth in persons aged 18 to 65 who engage in light to moderate physical activity. Your energy needs are determined by your age, exercise level, health state, height, and weight. Seek out the services of an Accredited Practising Dietitian for personalised assistance.

• The Australian Guide to Healthy Eating* recommends that people consume at least the minimum amount of servings from each of the five food categories (other than women over 51 years and men over 70 years who require additional milk, cheese or yoghurt).

Want a version of this meal plan to print and use offline? Download the entire weight gain meal plan by clicking on this link.

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Day one

Day two

Day three

Day four

Day five

Day six

Day seven

The First Day

Breakfast

Toasted wholegrain bread + 2 tbsp peanut butter = Peanut Butter on Wholegrain Toast. To taste, drizzle with honey. Serve with 1 serving of fruit and 1 serving of hot chocolate prepared with milk (eg. 1 medium pear or orange).

Lunch

Salad with cooked chicken and pasta, 1 cup leafy green vegetables (e.g. spinach, rocket), tomato, avocado, crumbled feta cheese, and olive oil/vinegar dressing

Dinner

Lamb Chops with Vegetables: Trimmed lamb chops shallow cooked in olive oil. 2 cups cooked veggies + sweet potato mash prepared with milk and olive oil

Dessert/Supper

Fresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.

Snacks

a handful of nuts and/or seeds, mixed

The second day has arrived.

Breakfast

2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serving of fruit = Chia Porridge with Fruit (eg. 1 medium banana or 6 dried prunes).

Lunch

2 cooked and mashed eggs + 2 cheese slices + avocado + 1 cup salad veggies (e.g. lettuce, cucumber, carrot, capsicum) packed in tortilla bread (makes 2 wraps) + 1 cup fruit juice

Dinner

Baked Salmon, Cous Cous, and Veggies: Oven-baked salmon fillet with sesame oil and sesame seeds, wholemeal cous cous, and 2 cups cooked vegetables Serve alongside hommus.

Dessert/Supper

Fruit Salad with Ice Cream for Dessert: A fruit salad with ice cream.

Snacks

a handful of nuts and/or seeds, mixed Toast with butter and/or jam for fruit.

On the third day,

Breakfast

Serve with 1 cafe latte or hot chocolate prepared with full cream milk and 1 sweet potato Spanish omelette (1 serving).

Lunch

Soup with lentils, veggies, and barley: lentils with 1 cup chopped vegetables (carrots, pumpkin, celery, onion), vegetable stock, and barley Serve with a dollop of plain yoghurt on top. + 1 fruit serving

Dinner

Spaghetti Bolognese: 1 cup salad (e.g. baby spinach, carrots, cucumber) with olive oil based dressing + lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and dusted with cheese

Dessert/Supper

Smoothie made with 1 cup milk, 1 tablespoon walnuts, and fruit (eg. a small mango or berries).

Snacks

20g cheese + tuna in oil from a can on wholegrain crackers

The fourth day

Breakfast

Wholegrain Flaky Cereal with Milk and Fruit: wholegrain flaky cereal + full cream milk + 2 tablespoons linseeds + 1 fruit serve (eg. 6 dried apricot halves or 4 small plums).

Lunch

Sliced lean chicken + Hokkein noodles + 1 cup veggies (e.g. beans, capsicum, spinach, carrot) cooked in sesame oil + sweet soy sauce dressing = Chicken and Noodle Stir-fry. Sesame seeds can be sprinkled on top.

Dinner

1 serving Nasi Goreng Tray Bake with 2 cup mixed salad veggies

Dessert/Supper

Fruit Pops are made with Greek yoghurt and frozen fruits (such as bananas or mangos).

Snacks

1 fruit serving (eg. 5 prunes or 1 cup fresh fruit salad). 1 cup hot chocolate (prepared with whole milk)

On the fifth day

Breakfast

1 serving poached eggs with sauteed field mushrooms and avocado Serve with 1 cafe latte or full-cream milk hot chocolate.

Lunch

Fish and chips are made by dipping fish fillets in flour, egg, and breadcrumbs before shallow frying them in canola oil. Serve with thick potato chunky chips from scratch, lemon wedges, and 2 cups mixed salad veggies dressed in olive oil. + 1 fruit serving

Dinner

Mango Chicken and Corn: Grilled chicken thighs with mango salsa, corn on the cob, and 1.5 cups olive oil-baked veggies (carrots, onions, beans).

Dessert/Supper

Yogurt Parfait: In tall serving glasses, layer 1 container of yoghurt and muesli/rolled oats. Add a handful of mixed nuts and/or seeds to the top.

Snacks

Toast with banana slices, ricotta cheese, and nut butter.

Sixth day

Breakfast

Fruit Toast with Berry Smoothie: To taste, spread slices of fruit toast with butter and/or jam. Serve with a smoothie made with 1 cup full-fat milk, 1 cup fruit, and 2 tablespoons linseed, sunflower, or almond flour.

Lunch

Tuna and Quinoa Salad: 2 cups salad veggies (e.g. leafy greens, tomato, cucumber, carrot, capsicum) + cooked quinoa + olive oil/vinegar dressing.

Dinner

Serve with 2 cups mixed salad veggies for an easy fish pie.

Dessert/Supper

Pavlova with Fruit: Pavlova with fresh fruit salad on top. Serve with a dollop of custard.

Snacks

1 yoghurt tub 3 hummus-covered wholegrain crackers

Seventh day

Breakfast

Serve 1 Bechamel Spinach Baked Egg with 1 café latte.

Lunch

Beef and Noodle Soup: Thinly sliced beef + fresh flat rice noodles + 1 cup vegetables (eg. bean sprouts, carrot, broccoli) cooked in vegetable stock. Sprinkle with diced green onion. + 1 serve of fruit (eg. 1 medium apple or banana).

Dinner

Lean pork roast + baked potato + 1.5 cups baked veggies + olive oil (for cooking).

Dessert/Supper

Fruit Crepe: Ricotta cheese and sliced fruit wrapped in a crepe. To taste, drizzle with syrup or honey.

Snacks

1 yoghurt tub a handful of nuts and/or seeds, mixed