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Diet Plan for Weight Gain

 

If you want to gain weight with a healthy goal then you are on a right place. It will help you in to intake right amount of proteins and calories.  This plan is for anyone is underweight and want to gain weight. All of the diet plan is with simple food which you can easily find in markets or any country.

 

It is also help for all of them who wants to build the muscle, if you will use it daily with appropriate workout. The meal plan are designed to provide you a balance of carbohydrates, protein, and fats.

In your first 5 days our aim is to gain your weight of (0.5-1kg) 1-2lbs with approximately 3000 calories per week. It will actually depend on the body size, your daily activity level and gender. The diet plan is designed according to your needs. The day 4 and 5 are designed for the one who love to cook food in some day of a week. Try to change your diet as much as possible variety of food is the symbol of healthy life.

The 6th and 7th day of your diet plan is a little different with 4000 calories. This diet only should follow those who do work out daily and want to increase their muscles significantly.  The one who are training regularly can follow this 6th and 7th day diet plan rest of them cant. It is unhealthy for you and you will be risking yourself for body fat.

If you have any doubt, please consult a nutritionist or personal trainer for more advice.

 

DAY 1                                                        

Total

Calories 2947

Protein 175 gram

Crabs 224 gram

Fat 15 gram

 

 

Food Items Calories
3 Scrambled Eggs 221
3 slices Wheat Toast, buttered 497
Glass of Orange Juice 118

 

Snack 1:

 

Food Items Calories
Banana 105

 

Lunch:

Calories  776

 

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:

 

Food Items Calories
25g Unsalted Nuts 160

 

Dinner:

 

 

Food Items Calories
3 slices Meatloaf (1 inch each) 603
200g Mashed Potato 166
80g Peas, 2 Carrots 112

 

Desert: 189 Calories

 

 

Food Items Calories
30g Dark Chocolate 189

 

 

Day 2
3010 Calories

122g Protein

320g Carbs

 137g Fat

Breakfast:

 

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:

Food Items Calories
1 Apple (sliced), 1 tbsp Peanut butter 222

Lunch:

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:

Food Items Calories
1 Avocado (mashed), on 3 Rye Crackers 445

Dinner:

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
2904 Calories

133g Protein

336g Carbs

111g Fat

Breakfast:

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:

Food Items Calories
Granola Bar 119

Lunch:

Salmon & Salad Pittas Calories
200g Canned Salmon 360
2 Whole-Wheat Pitta Breads 308
2 tbsp Mayonnaise, Salad 222
1 Apple 110

Snack 2:

Food Items Calories
1 Mashed Banana on 1 slice Wheat Toast 193

Dinner:

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:

Food Items Calories
1 Fruit Yogurt 150

 

Day 4
3007 Calories

 123g Protein

 417g Carbs

93g Fat

Breakfast:

 

 

 

 

Food Items Calories
50g Granola, 30g Oats, 150ml Whole Milk 443
25g Nuts & 25g Raisins 241
Glass of Orange Juice 118

Snack 1:

Food Items Calories
Banana 105

Lunch:

Food Items Calories
1 serving Squash, Lentil & Bean One-Pot (Recipe) 608
Fruit Yogurt 150

Snack 2:

Food Items Calories
30g Cheese, 2 Rye Crackers 203

Dinner:

Food Items Calories
1 serving Bolognaise (Recipe) 318
150g Whole-Wheat Spaghetti 510
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning 131

Snack 3:

Food Items Calories
9 Dried Apricots 180

 

Day 5

3094 Calories

174g Protein

255g Carbs

 142g Fat

Breakfast:

 

Food Items Calories
50g Granola, 30g Oats, 150ml Whole Milk 443
25g Nuts & 25g Raisins 241
Glass of Orange Juice 118

Snack 1:

 

Food Items Calories
25g Unsalted Nuts 160

Lunch:

Food Items Calories
1 serving Tomato & Seafood Stew (Recipe) 560
Buttered Whole-Wheat Roll 358
1 Apple 110

Snack 2:

Food Items Calories
1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread 200

 

 

 

 

 

 

Dinner:

 

 

Food Items Calories
1 serving Chicken Casserole (Recipe) 629
100g Cabbage 24
80g Peas 62

Desert:

Food Items Calories
30g Dark Chocolate 189

 

 

Day 6
4083 Calories

201g Protein

368g Carbs

170g Fat

Breakfast:

 

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:

Food Items Calories
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced 305

 

Lunch: 858

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:

Food Items Calories
30g Nuts, 9 Dried Apricots 380

Dinner:

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:

Oatmeal Calories
40g Oats, 200ml Whole Milk, 1 tsp Honey 280

 

 

Day 7
3999 Calories

165g Protein

 413g Carbs

180g Fat

Breakfast:

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:

Food Items Calories
30g Cheese, 2 Rye Crackers 203

Lunch:

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:

Food Items Calories
50g Granola, 150ml Whole Milk 315

Dinner:

Food Items Calories
200g Roast Beef 358
300g Roast Potatoes 447
Mixed Vegetables (carrots, peas, parsnips, sweet corn) 290

Desert:

Food Items Calories
30g Dark Chocolate 189

 

About Aqash R.

Aqash R. is a Top Rated writer on WorldWideLifeStyles.com and the owner of the WorldWideLifeStyles.com. Aqash R. lives in Pakistan, and he loves to write.

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