High Calorie Weight Gain Meal Plans
If you are underweight or simply looking to gain weight, the following high-calorie meal plans can help you reach your goals. They are designed for anyone who is looking to gain weight in a healthy way. They can also be used by people who would like to build muscle if used in combination with an appropriate resistance-training (weight-lifting) 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. Day 4 is designed for vegetarians and Day 5 is vegan, and these 2 days also provide approximately 3000 calories. Days 6 and 7 are slightly different and should only be followed by those who are training regularly and looking to increase their muscle mass significantly. Day 7 is a high protein day, which can help increase muscle growth even more effectively.
People who are not exercising should skip some of the snacks in order to achieve healthy weight gain.
For more meal ideas see the healthy high calorie weight gain meal plans for people on a budget, the list of high calorie foods, and the list of high protein foods.
Table of Contents
Day 1 - 3096 Calories
Breakfast: 722 Calories| Food Items | Calories |
|---|---|
| 75g/2.65oz Granola | 368 |
| 100g/3.5oz Greek Yogurt | 120 |
| Topping: 28g/1oz chopped Brazil Nuts, 1 handful each of Blueberries and Raspberries | 234 |
Morning Snack: 246 Calories
| Food Items | Calories |
|---|---|
| 2 Oatcakes (oat crackers) | 90 |
| 1 tablespoon Peanut Butter | 94 |
| 1 Nectarine | 62 |
Lunch: 844 Calories
| Food Items | Calories |
|---|---|
| 2 Whole Wheat Pita Breads | 308 |
| 100g/3.5oz Roast Chicken | 190 |
| 1 medium Avocado, sliced or mashed | 322 |
| Large handful of Spinach, Watercress and Rocket (Arugula) | 24 |
Afternoon Snack: 250 Calories
| Food Items | Calories |
|---|---|
| 50g/1.75oz Trail Mix | 250 |
Dinner: 929 Calories
| Food Items | Calories |
|---|---|
| 140g/5oz Salmon Fillet | 275 |
| 100g/3.5oz Brown Basmati Rice (dry weight) | 360 |
| Tahini Broccoli - 85g/3oz cooked Broccoli, tossed in 1 tbsp Olive Oil, 1 tbsp Tahini and a squeeze of Lemon Juice | 239 |
| 80g (2.8oz) Green Peas (Petits Pois) | 55 |
Evening Snack: 105 Calories
| Food Items | Calories |
|---|---|
| Medium Banana | 105 |
Day 2 - 3007 Calories
Breakfast: 671 Calories| Food Items | Calories |
|---|---|
| Scrambled Eggs on Rye Toast (3 Eggs, 2 Slices of Buttered Rye Toast) | 577 |
| 125ml/1/2 cup Prune Juice | 94 |
Morning Snack: 226 Calories
| Food Items | Calories |
|---|---|
| 28g/1oz Pumpkin Seeds | 166 |
| 1 Pear | 60 |
Lunch: 819 Calories
| Quinoa & Mozzarella Salad | Calories |
|---|---|
| 100g/3.5oz (dry weight) Quinoa, cooked | 374 |
| 56g/2oz Buffalo Mozzarella | 159 |
| 28g/1oz Toasted Pine Nuts | 151 |
| 1 large handful of Baby Spinach, 1 tbsp Olive Oil, 1 bunch fresh Basil | 135 |
Afternoon Snack: 233 Calories
| Food Items | Calories |
|---|---|
| 3 Oat Cakes (Oat Crackers) | 113 |
| 3 tbsp Hummus | 120 |
Dinner: 756 Calories
| Shrimp (Prawn) & Cherry Tomato Pasta | Calories |
|---|---|
| 125g/4.5oz Whole Wheat Spelt Penne | 420 |
| Shrimp (Prawn) & Cherry Tomato Sauce: 100g/3.5oz Shrimp (Prawn), 85g/3oz Cherry Tomatoes, 1 tbsp Olive Oil, 2 tbsp chopped Parsley | 203 |
| Salad: 1/2 bag Mixed Salad, 1 tbsp Olive Oil, 1 tsp Balsamic Vinegar | 133 |
Evening Snack: 302 Calories
| Food Items | Calories |
|---|---|
| Smoothie: Blend 1/2 Banana, 1 tbsp Almond Butter, a large handful of Blueberries, 150g/5oz Whole Milk Yoghurt | 302 |
Day 3 - 2996 Calories
Breakfast: 821 Calories| Blueberry, Nut & Cinnamon Oatmeal | Calories |
|---|---|
| Oatmeal: 60g/2oz Oats, 250ml/1 cup Whole Milk, 28g/1oz Raisins, 2 tbsp Ground Almonds, 1/2 tsp Cinnamon | 543 |
| Topping: 28g/1oz Walnuts or Pecans, 1 handful Blueberries | 208 |
| 125ml/1/2 cup Grape Juice | 70 |
Morning Snack: 185 Calories
| Food Items | Calories |
|---|---|
| Large Handful Cashew Nuts & Raisins | 185 |
Lunch:778 Calories
| Food Items | Calories |
|---|---|
| Smoked Mackerel Pâté: 100g/3.5oz Smoked Mackerel Fillets, mashed with 2 tbsp Natural Yoghurt, 1 tbsp chopped Dill, a squeeze of Lemon and Black Pepper | 431 |
| 6 Oat Cakes (Oat Crackers) | 270 |
| 1 Apple | 77 |
Afternoon Snack: 119 Calories
| Food Items | Calories |
|---|---|
| Granola Bar | 119 |
Dinner: 760 Calories
| Food Items | Calories |
|---|---|
| 120g/ 4oz Grilled Fillet Steak | 332 |
| Baked Potato with Garlic Butter | 269 |
| Spinach & Green Beans, sautéed in 1 tbsp Olive Oil | 159 |
Evening Snack: 333 Calories
| Food Items | Calories |
|---|---|
| 1 small pot Greek Yogurt | 134 |
| Small Banana, sliced | 72 |
| 10g/0.4oz Crushed Walnuts and 10g/0.4oz Crushed Dark Chocolate | 127 |
Day 4 - Vegetarian - 3357 Calories
Breakfast: 728 Calories| Healthy Vegetarian English Breakfast | Calories |
|---|---|
| 3 Vegetarian Sausages, 2 Grilled Portabella Mushrooms, 1 large Grilled Tomato, 85g/3oz Baked Beans | 373 |
| 2 slices Buttered Wheat Toast | 240 |
| 250ml/1cup Pineapple Juice | 115 |
Morning Snack: 288 Calories
| Banana, Honey & Almond Smoothie | Calories |
|---|---|
| Blend: 1 small Banana, 1 tbsp Almond Butter, 100g/3.5oz Greek Yoghurt, 1 tsp Honey, water to thin, as necessary | 288 |
Lunch: 835 Calories
| Goat's Cheese, Walnut & Cranberry Salad | Calories |
|---|---|
| 56g/2oz Soft Goat's Cheese | 152 |
| Salad: 85g/3oz Mixed Salad Leaves, 56g/2oz Cherry Tomatoes, 28g/1oz Walnuts, 2 tbsp Dried Cranberries, 1 tbsp Olive Oil, 1 tbsp Balsamic Vinegar | 373 |
| 2 Wheat Pita Breads | 310 |
Afternoon Snack: 337 Calories
| Food Items | Calories |
|---|---|
| 2 Rye Crackers | 70 |
| 2 tbsp Cream Cheese | 101 |
| 28g/1oz Pumpkin Seeds | 166 |
Dinner: 957 Calories
| Food Items | Calories |
|---|---|
| Zucchini & Parmesan Frittata: 3 Eggs, 1 Zucchini (sautéed), 56g/2oz Parmesan, 1 tbsp Olive Oil for cooking | 582 |
| 1 Medium Sweet Potato cut into Wedges, roasted in 1 tbsp Sunflower Oil | 238 |
| Green Salad, dressed with 1 tbsp Olive Oil and Lemon Juice | 137 |
Evening Snack: 212 Calories
| Food Items | Calories |
|---|---|
| 40g/1.4oz 85% Dark Chocolate | 212 |
Day 5 - Vegan - 3146 Calories
Breakfast: 789 Calories| Food Items | Calories |
|---|---|
| 2 slices Wheat Toast | 139 |
| 3 tbsp Peanut Butter | 400 |
| Large bowl of Fruit Salad | 250 |
Morning Snack: 240 Calories
| Food Items | Calories |
|---|---|
| Oatmeal Raisin Cliff Bar | 240 |
Lunch: 565 Calories
| Food Items | Calories |
|---|---|
| Lentil & Avocado Salad (1/2 bag Rocket (Arugula), Spinach and Watercress Salad, 1/2 Avocado, cubed, 100g/1/2 cup cooked Brown/Green Lentils | 294 |
| 28g/1oz Toasted Pine Nuts | 151 |
| Dressing: 1 tbsp Olive Oil, squeeze of Lemon Juice | 120 |
Afternoon Snack: 245 Calories
| Food Items | Calories |
|---|---|
| 10 Brazil Nuts | 140 |
| 1 Banana | 105 |
Dinner: 955 Calories
| Tofu, Cashew & Broccoli Stir-Fry | Calories |
|---|---|
| 100g/3.5oz Soba Noodles (dry weight) | 330 |
| 100g/3.5oz Firm Tofu | 129 |
| 56g/2oz Cashew Nuts, 1 tbsp Sesame Oil, 50g/1.75oz Broccoli, 50g/1.75oz Baby Corn | 496 |
Evening Snack: 352 Calories
| Food Items | Calories |
|---|---|
| 1/3 tub of Hummus | 330 |
| Carrot & Celery Sticks | 22 |
Day 6 - High Calorie - 5018 Calories
Breakfast: 1161 Calories| Food Items | Calories |
|---|---|
| Bircher Muesli: 200g/7oz Greek Yogurt, 80g/1/2 cup Oats, 50g/1.75oz Hazelnuts, chopped, 28g/1oz Raisins, 1 Apple Grated | 1036 |
| 1 Glass Grape Juice | 125 |
Morning Snack: 379 Calories
| Food Items | Calories |
|---|---|
| 56g/2oz Mixed Nuts | 379 |
Lunch: 1173 Calories
| Food Items | Calories |
|---|---|
| Salad: Green Salad Leaves, 1/2 Avocado, Cherry Tomatoes, 85g/3oz Char Grilled Artichokes in Oil, 1 tbsp Olive Oil, Lemon Juice, 28g/1oz Pine Nuts, 28g/1oz Pumpkin Seeds | 791 |
| 56g/2oz Feta | 140 |
| Buttered Wheat Roll | 242 |
Afternoon Snack: 403 Calories
| Food Items | Calories |
|---|---|
| 1 can Sardines in Tomato Sauce | 195 |
| 2 slices Buttered Rye Bread | 208 |
Dinner: 1388 Calories
| Food Items | Calories |
|---|---|
| Bolognaise: 150g Beef Mince, 1 small Onion, 1/2 Can Tomatoes, 1 tbsp Olive Oil | 563 |
| 100g/3.5oz (dry weight) Whole Wheat Spaghetti | 350 |
| 20g/0.7oz Parmesan | 80 |
| 55g/2oz Green Salad, dressed wit 1 tbsp Olive Oil and Lemon Juice | 130 |
| 50g/1.75oz Dark Chocolate | 265 |
Evening Snack: 514 Calories
| Food Items | Calories |
|---|---|
| 56g/2oz Granola | 277 |
| 125ml/1/2 cup Whole Milk | 73 |
| 28g/1oz Almonds | 164 |
Day 7 - High Protein Day - 5059 Calories
Breakfast: 1009 Calories| Food Items | Calories |
|---|---|
| 4 Egg Omelet with 150g/5oz Smoked Salmon | 550 |
| Whole Wheat English Muffin, Buttered | 277 |
| 1 glass of Prune Juice | 182 |
Morning Snack: 524 Calories
| Protein Shake | Calories |
|---|---|
| 2 scoops Whey Protein Powder | 236 |
| 100g/3.5oz Greek Yogurt, 1/2 Cup Whole Milk | 169 |
| 1 small Banana, 1 handful of Blueberries | 119 |
Lunch: 1751 Calories
| Food Items | Calories |
|---|---|
| 150g/5oz (dry weight) Quinoa | 561 |
| 150g/5oz Roast Chicken | 285 |
| Handful of Baby Spinach, 1 tbsp Olive Oil, Lemon Juice, 56g/2oz Walnuts | 505 |
| 150g/5oz Greek Yogurt, 60g/1/2 cup Raspberries, 1oz Flaked Almonds | 400 |
Afternoon Snack: 270 Calories
| Food Items | Calories |
|---|---|
| Cliff Protein Bar | 270 |
Dinner: 1211 Calories
| Food Items | Calories |
|---|---|
| 170g/6oz Halibut Fillet, topped with 2 tbsp Pesto, 1 tbsp Olive Oil, baked in foil | 519 |
| 150g/5oz (dry weight) Brown Rice | 543 |
| 85g/3oz Peas, 85g/3oz Sweet Corn | 149 |
Evening Snack: 294 Calories
| Food Items | Calories |
|---|---|
| 3 Oat Cakes (Oat Crackers) | 144 |
| 3 Slices of Ham | 120 |
| 28g/1oz Cottage Cheese | 30 |
Warnings
- The calorie requirement for an average woman is 2000 per day, so women who are not exercising may wish to omit one or two of the snacks in order to reduce the calorie intake to 2500. This would be adequate - particularly for women of a smaller build - to gain weight.
- Days 6 and 7 provide 5000+ calories and should not be followed by women, or men who are not training, as it 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.
- If you are pregnant, breast-feeding, or suffering from any medical condition, please consult a health professional before changing your diet.
Related
Data Sources and References
- USDA National Nutrient Database for Standard Reference, Release 26.
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