7-day weight gain meal plan
Great! Here’s a detailed 7-day weight gain meal plan, designed to help you gain healthy weight steadily. Each day includes 3 main meals and 2–3 snacks, with calorie-dense and protein-rich foods to support muscle growth and healthy fat gain.
Let’s assume an average target of 3,000–3,200 calories/day for optimal weight gain, depending on your metabolism and activity level. This plan also supports strength training to help convert those calories into lean mass, not fat.
🗓️ Day 1: High-Calorie, High-Protein Start
🥣 Breakfast (~750 kcal)
- 4 scrambled eggs cooked with 1 tbsp butter (320 kcal)
- 2 slices whole grain toast with 2 tbsp peanut butter (250 kcal)
- 1 banana (105 kcal)
- 1 glass whole milk (150 kcal)
🥜 Morning Snack (~400 kcal)
- Handful of almonds (1/4 cup) (200 kcal)
- 1 protein bar (200 kcal)
🍛 Lunch (~850 kcal)
- Grilled chicken breast (200g) (330 kcal)
- Brown rice (1.5 cups cooked) (300 kcal)
- Steamed broccoli and carrots with olive oil drizzle (150 kcal)
- ½ avocado (120 kcal)
🥣 Afternoon Snack (~350 kcal)
- Greek yogurt (200g) with honey and granola (350 kcal)
🍽️ Dinner (~850 kcal)
- Ground beef stir fry (150g) with soy sauce and garlic (350 kcal)
- Whole wheat pasta (1.5 cups cooked) (300 kcal)
- Mixed sautéed vegetables in olive oil (200 kcal)
🥛 Bedtime Snack (~300 kcal)
- 1 cup cottage cheese (200 kcal)
- 1 tbsp almond butter (100 kcal)
🗓️
Day 2: Calorie-Rich & Balanced
🍚 Breakfast (~700 kcal)
- Oats (1 cup dry) cooked in full-fat milk with:
- Chopped walnuts (2 tbsp), chia seeds (1 tbsp), honey, and chopped dates
- 1 boiled egg
🥤 Morning Snack (~500 kcal)
- Smoothie: Banana, peanut butter (2 tbsp), oats (1/4 cup), whey protein scoop, full-fat milk
🥪 Lunch (~850 kcal)
- Tuna salad sandwich (whole grain bread, mayo, lettuce)
- Sweet potato wedges (1 medium baked)
- 1 apple
🍫 Afternoon Snack (~300 kcal)
- Trail mix (cashews, dried cranberries, pumpkin seeds)
🍛 Dinner (~850 kcal)
- Chickpea curry (1.5 cups)
- Basmati rice (1.5 cups)
- Raita (yogurt with cucumber)
🥛 Bedtime Snack (~200 kcal)
- Glass of milk + handful of walnuts
🗓️
Day 3: Muscle-Focused Meals
🍳 Breakfast (~800 kcal)
- French toast (3 slices whole wheat) with honey and berries
- 2 scrambled eggs
🧀 Morning Snack (~400 kcal)
- Cheese slices (2–3) + whole grain crackers
🌯 Lunch (~850 kcal)
- Turkey or tofu wrap with hummus, lettuce, tomato, cucumber
- Side salad with olive oil + lemon dressing
🍌 Afternoon Snack (~400 kcal)
- Peanut butter & banana sandwich
🥩 Dinner (~900 kcal)
- Grilled salmon (180g) or tofu steak
- Mashed potatoes with butter (1 cup)
- Spinach sautéed in garlic and olive oil
🥛 Bedtime Snack (~250 kcal)
- Protein shake (whey + milk) + spoon of peanut butter
🗓️ Day 4: Energy-Dense All Day
🥞 Breakfast (~750 kcal)
- Pancakes (3–4) with maple syrup + Greek yogurt
- 2 boiled eggs
🍌 Morning Snack (~300 kcal)
- Trail mix + banana
🥗 Lunch (~850 kcal)
- Chicken Caesar salad (grilled chicken, dressing, croutons, Parmesan)
- 2 slices garlic bread
🍫 Afternoon Snack (~350 kcal)
- Protein bar + chocolate milk
🍲 Dinner (~900 kcal)
- Beef stew with potatoes, carrots, peas
- Brown rice (1 cup)
🥛 Bedtime Snack (~250 kcal)
- Cashew milk smoothie (cashew milk + frozen banana + honey)
🗓️
Day 5: Nutrient-Dense Variety
🍓 Breakfast (~700 kcal)
- Smoothie bowl: Greek yogurt + frozen berries + granola + flaxseeds
- 2 slices whole grain toast with peanut butter
🧀 Morning Snack (~400 kcal)
- Boiled eggs (2) + cheese cubes (50g)
🍲 Lunch (~850 kcal)
- Lentil soup (2 cups) with ghee
- Basmati rice or naan bread
- Roasted chicken thigh (150g)
🍮 Afternoon Snack (~350 kcal)
- Dates (5–6) + almonds + glass of milk
🍝 Dinner (~900 kcal)
- Pasta with ground turkey or mushrooms (olive oil, garlic, tomato sauce)
- Side salad with feta and dressing
🥤 Bedtime Snack (~300 kcal)
- Banana + peanut butter + milk smoothie
🗓️ Day 6: Focus on Lean Bulk
🍳 Breakfast (~800 kcal)
- Scrambled eggs (3) with cheese and spinach
- Hash browns
- Toast with fruit jam
🥤 Morning Snack (~400 kcal)
- Protein smoothie (berries + whey + oats + milk)
🌯 Lunch (~850 kcal)
- Falafel wrap with tahini and veggies
- Couscous or hummus
🍧 Afternoon Snack (~350 kcal)
- Greek yogurt with granola and honey
🥘 Dinner (~850 kcal)
- Stir-fried beef or tempeh
- Egg noodles cooked with sesame oil
- Steamed broccoli
🥛 Bedtime Snack (~300 kcal)
- Peanut butter toast + milk
🗓️ Day 7: Balanced Indulgence
🥑 Breakfast (~800 kcal)
- Omelette (3 eggs, cheese, bell peppers, onions)
- Avocado toast (1 slice)
- Glass of orange juice
🍫 Morning Snack (~400 kcal)
- Cashews + piece of dark chocolate
🍛 Lunch (~850 kcal)
- Grilled chicken or tofu rice bowl
- Roasted vegetables with olive oil
- Side of yogurt
🍓 Afternoon Snack (~350 kcal)
- Fruit smoothie with oats + whey + honey
🥩 Dinner (~950 kcal)
- Grilled steak or seitan (200g)
- Mashed potatoes with butter (1.5 cups)
- Steamed green beans
🥛 Bedtime Snack (~300 kcal)
- Casein protein shake or full-fat milk + nut butter spoon
✅ Weekly Summary
| Category | Daily Target |
| Calories | 3000-3200 kcal |
| Protein | 120-180g |
| Carbs | Moderate-High |
| Fats | Moderate-High |
| Meals per Day | 5-6 |
| Hydration | 3+ liters water |
| Strength Training | 3-4x per week |
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