Here’s a 7-day healthy weight gain meal plan designed to help you gain weight in a balanced and nutritious way — focusing on high-protein, healthy fats, and complex carbs.
General Daily Structure🌞🌝
- Breakfast
- Mid-Morning Snack
- Lunch
- Afternoon Snack
- Dinner
- Evening Snack
Day 1
Breakfast: Oatmeal with banana, peanut butter, chia seeds, and honey
Snack: Handful of almonds + full-fat Greek yogurt
Lunch: Grilled chicken with brown rice, roasted sweet potatoes, and avocado
Snack: Protein smoothie (milk, banana, peanut butter, oats, whey protein)
Dinner: Baked salmon, quinoa, and sautéed spinach with olive oil
Snack: Cottage cheese with berries and walnuts
Day 2
Breakfast: Whole grain toast with avocado and eggs + glass of orange juice
Snack: Trail mix (nuts, seeds, dried fruits, dark chocolate)
Lunch: Turkey sandwich on whole grain bread + side of hummus and carrots
Snack: Full-fat yogurt with granola and honey
Dinner: Stir-fried chicken with vegetables and jasmine rice
Snack: Peanut butter on banana slices
Day 3
Breakfast: Smoothie bowl with berries, banana, almond butter, oats, and seeds
Snack: Boiled eggs and whole grain crackers
Lunch: Beef stew with potatoes, carrots, and whole grain bread
Snack: Protein bar or a shake
Dinner: Grilled chicken thigh, couscous, and roasted zucchini
Snack: Dark chocolate and nuts
Day 4
Breakfast: Pancakes with almond butter and maple syrup + milk
Snack: Apple with peanut butter
Lunch: Tuna salad with avocado, chickpeas, and whole wheat pita
Snack: Fruit smoothie with oats and flaxseed
Dinner: Baked chicken with lentils and steamed broccoli
Snack: Greek yogurt with honey and sunflower seeds
Day 5
Breakfast: Scrambled eggs with cheese, mushrooms, and toast
Snack: Dates with almonds
Lunch: Grilled chicken wrap with hummus and veggies
Snack: Cottage cheese with fruit
Dinner: Ground beef chili with brown rice
Snack: Whole grain toast with nut butter
Day 6
Breakfast: French toast with full-fat milk, honey, and berries
Snack: Smoothie (milk, banana, oats, peanut butter)
Lunch: Baked fish with mashed potatoes and green beans
Snack: Trail mix
Dinner: Chicken curry with basmati rice and sautéed greens
Snack: Boiled eggs and a small bowl of rice
Day 7
Breakfast: Chia pudding with full-fat milk, berries, nuts, and maple syrup
Snack: Hard-boiled eggs and fruit
Lunch: Grilled chicken Caesar salad with avocado and whole wheat croutons
Snack: Peanut butter protein balls
Dinner: Pasta with ground turkey, veggies, and cheese
Snack: Full-fat Greek yogurt with granola
💡With the right foods and habits, you’ll be able to gain weight safely and feel your best.
