Healthy Weight Gain Meal Plans for People on a Budget
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.
Budget Daily Meal Plans for Weight Gain
Day 1
2947 Calories - 175g Protein - 224g Carbs - 150g Fat
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
3010 Calories - 122g Protein - 320g Carbs - 137g Fat
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
2904 Calories - 133g Protein - 336g Carbs - 111g Fat
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
3007 Calories - 123g Protein - 417g Carbs - 93g Fat
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
3094 Calories - 174g Protein - 255g Carbs - 142g Fat
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
4083 Calories - 201g Protein - 368g Carbs - 170g Fat
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
3999 Calories - 165g Protein - 413g Carbs - 180g Fat
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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Related
Data Sources and References
- USDA National Nutrient Database for Standard Reference, Release 26.
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