Healthy Weight Gain Meal Plans for People on a Budget
Written by Daisy Whitbread
Last Updated: September 26th, 2022
The following meal plans are for anyone who is underweight and looking to gain weight on a budget. They are based on simple foods that should be easy to find in your local supermarket in most countries. They can also be used by people who would like to build muscle if used in combination with an appropriate strength training program. Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs (0.5-1kg) per week, depending on gender, body size, and activity level.
Days 4 and 5 are designed for people who would like to cook food in batches for the week to save time. That said, variety is key to a healthy diet, so try to vary your diet as much as possible including different fruits and vegetables with the meals.
Days 6 and 7 are slightly different, providing 4000 calories. These days should only be followed by highly active people who are training regularly and looking to increase their muscle mass significantly. These days should not be followed by people who are not training, as they will result in an unhealthy increase in body fat and over time could increase the risk of health problems associated with eating too many calories. People who lead extremely inactive lifestyles may wish to skip one or two of the snacks in order to reduce the calorie intake to 2500. If in any doubt, please consult a nutritionist, dietitian, or personal trainer for further advice.
The meal plans are designed to provide a balance of carbohydrates, protein, and fats. For more weight gain ideas see the article on high calorie foods , and the other set of weight gain meal plans .
Day 1 Breakfast: 836 Calories - 36g Protein - 78g Carbs - 43g Fat Food Items Calories 3 Scrambled Eggs 221 3 slices Wheat Toast, buttered 497 Glass of Orange Juice 118
Snack 1: 105 Calories - 1g Protein - 27g Carbs - 0g Fat Food Items Calories Banana 105
Lunch: 776 Calories - 53g Protein - 21g Carbs - 55g Fat Chicken, Bacon & Avocado Salad Calories 100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled) 303 1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber 354 Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning 119
Snack 2: 160 Calories - 4g Protein - 3g Carbs - 14g Fat Food Items Calories 25g Unsalted Nuts 160
Dinner: 881 Calories - 78g Protein - 88g Carbs - 22g Fat Food Items Calories 3 slices Meatloaf (1 inch each) 603 200g Mashed Potato 166 80g Peas, 2 Carrots 112
Desert: 189 Calories - 3g Protein - 7g Carbs - 16g Fat Food Items Calories 30g Dark Chocolate 189
Day 2 Breakfast: 806 Calories - 28g Protein - 110g Carbs - 27g Fat Peanut Butter, Banana & Honey Sandwiches Calories 4 slices Whole-Wheat Bread 352 3 tbsp Peanut Butter 285 1 Banana, 3 tsp Honey 169
Snack 1: 222 Calories - 5g Protein - 29g Carbs - 8g Fat Food Items Calories 1 Apple (sliced), 1 tbsp Peanut butter 222
Lunch: 901 Calories - 41g Protein - 97g Carbs - 42g Fat Baked Potato with Tuna & Sweet Corn Calories 2 Baked Potatoes (200g each) 428 100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise 342 Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning 131
Snack 2: 445 Calories - 7g Protein - 35g Carbs - 31g Fat Food Items Calories 1 Avocado (mashed), on 3 Rye Crackers 445
Dinner: 636 Calories - 41g Protein - 49g Carbs - 29g Fat Food Items Calories 4 Chicken Thighs (grilled/roasted) 259 150g (uncooked weight) Brown Rice 179 Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) in 1 tbsp Olive Oil 198
Day 3 Breakfast: 843 Calories - 28g Protein - 117g Carbs - 27g Fat Banana, Honey & Nut Oatmeal Calories 65g Oats, 300ml Whole Milk 425 1 Banana, 25g Nuts, 2 tsp Honey 300 Glass of Orange Juice 118
Snack 1: 119 Calories - 2g Protein - 15g Carbs - 6g Fat Food Items Calories Granola Bar 119
Lunch: 1000 Calories - 52g Protein - 92g Carbs - 44g Fat Salmon & Salad Pittas Calories 200g Canned Salmon 360 2 Whole-Wheat Pitta Breads 308 2 tbsp Mayonnaise, Salad 222 1 Apple 110
Snack 2: 193 Calories - 5g Protein - 42g Carbs - 1g Fat Food Items Calories 1 Mashed Banana on 1 slice Wheat Toast 193
Dinner: 599 Calories - 34g Protein - 53g Carbs - 29g Fat Food Items Calories Large Cod Fillet (150g) 123 300g Potato Wedges, cooked in 1 tbsp Oil 344 Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning 132
Desert: 150 Calories - 12g Protein - 17g Carbs - 4g Fat Food Items Calories 1 Fruit Yogurt 150
Day 4 Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat Food Items Calories 50g Granola, 30g Oats, 150ml Whole Milk 443 25g Nuts & 25g Raisins 241 Glass of Orange Juice 118
Snack 1: 105 Calories - 1g Protein - 27g Carbs - 0g Fat Food Items Calories Banana 105
Lunch: 758 Calories - 41g Protein - 123g Carbs - 14g Fat Food Items Calories 1 serving Squash, Lentil & Bean One-Pot (Recipe ) 608 Fruit Yogurt 150
Snack 2: 203 Calories - 9g Protein - 12g Carbs - 11g Fat Food Items Calories 30g Cheese, 2 Rye Crackers 203
Dinner: 959 Calories - 46g Protein - 110g Carbs - 35g Fat Food Items Calories 1 serving Bolognaise (Recipe ) 318 150g Whole-Wheat Spaghetti 510 Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning 131
Snack 3: 180 Calories - 2g Protein - 44g Carbs - 0g Fat Food Items Calories 9 Dried Apricots 180
Day 5 Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat Food Items Calories 50g Granola, 30g Oats, 150ml Whole Milk 443 25g Nuts & 25g Raisins 241 Glass of Orange Juice 118
Snack 1: 160 Calories - 4g Protein - 3g Carbs - 14g Fat Food Items Calories 25g Unsalted Nuts 160
Lunch: 1028 Calories - 53g Protein - 89g Carbs - 30g Fat Food Items Calories 1 serving Tomato & Seafood Stew (Recipe ) 560 Buttered Whole-Wheat Roll 358 1 Apple 110
Snack 2: 200 Calories - 8g Protein - 15g Carbs - 9g Fat Food Items Calories 1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread 200
Dinner: 715 Calories - 82g Protein - 40g Carbs - 40g Fat Food Items Calories 1 serving Chicken Casserole (Recipe ) 629 100g Cabbage 24 80g Peas 62
Desert: 189 Calories - 3g Protein - 7g Carbs - 16g Fat Food Items Calories 30g Dark Chocolate 189
Day 6 Breakfast: 960 Calories - 49g Protein - 67g Carbs - 55g Fat Food Items Calories 3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered 553 2 pieces Lean Back Bacon, grilled 138 Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled 151 Glass of Orange Juice 118
Snack 1: 305 Calories - 9g Protein - 42g Carbs - 9g Fat Food Items Calories 1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced 305
Lunch: 858 Calories - 56g Protein - 30g Carbs - 28g Fat Tuna & Bean Salad Calories 150g Tuna, 1/2 can Mixed Beans 477 Salad Leaves, 1 tbsp Olive Oil 131 Whole-Wheat Roll 250
Snack 2: 380 Calories - 8g Protein - 46g Carbs - 18g Fat Food Items Calories 30g Nuts, 9 Dried Apricots 380
Dinner: 1279 Calories - 65g Protein - 141g Carbs - 50g Fat Chicken & Cashew Stir-Fry Calories 150g Chicken, 40g Cashew Nuts 398 100g Mixed Vegetables (cabbage, carrots, broccoli) 37 2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce 322 150g Whole-Wheat Noodles 522
Snack 3: 280 Calories - 14g Protein - 36g Carbs - 10g Fat Oatmeal Calories 40g Oats, 200ml Whole Milk, 1 tsp Honey 280
Day 7 Breakfast: 1052 Calories - 38g Protein - 141g Carbs - 38g Fat Protein Pancakes, Fruit, Yogurt Calories Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana) 675 Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey 202 1 glass Prune Juice 175
Snack 1: 203 Calories - 9g Protein - 12g Carbs - 11g Fat Food Items Calories 30g Cheese, 2 Rye Crackers 203
Lunch: 1145 Calories - 51g Protein - 95g Carbs - 65g Fat Sardines on Toast, Avocado Salad Calories 140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread 564 Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil 471 1 Apple 110
Snack 2: 315 Calories - 9g Protein - 38g Carbs - 13g Fat Food Items Calories 50g Granola, 150ml Whole Milk 315
Dinner: 1095 Calories - 55g Protein - 120g Carbs - 37g Fat Food Items Calories 200g Roast Beef 358 300g Roast Potatoes 447 Mixed Vegetables (carrots, peas, parsnips, sweet corn) 290
Desert: 189 Calories - 3g Protein - 7g Carbs - 16g Fat Food Items Calories 30g Dark Chocolate 189
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