High Calorie Weight Gain Meal Plans
Last Updated: September 26th, 2022
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 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
Next ➞ 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.
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Data Sources and References USDA National Nutrient Database for Standard Reference, Release 26.