High Calorie Weight Gain Meal Plans

Written by Daisy Whitbread BSc (Hons) MSc DipION

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.

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.

Week at a glance

Daily average (computed from foods): 3310 cal · 152g protein · 320g carbs · 170g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 3310 calories coming from 18% protein, 37% carbs, 45% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 24% protein, 50% carbs, 26% fat, and 0% alcohol.

  1. Day 1 2935 cal · 132g protein
  2. Day 2 2956 cal · 121g protein
  3. Day 3 2510 cal · 122g protein
  4. Day 4 — Vegetarian 3152 cal · 121g protein
  5. Day 5 — Vegan 3047 cal · 106g protein
  6. Day 6 — High Calorie 4266 cal · 184g protein
  7. Day 7 — High Protein 4305 cal · 275g protein

Day 1

2935 cal · 132g protein · 321g carbs · 134g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 2935 calories coming from 17% protein, 43% carbs, 40% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 22% protein, 55% carbs, 23% fat, and 0% alcohol.

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Breakfast 688 cal · 23g protein

Food Serving Calories Protein
granola, homemade 75 g 367 10g
Yogurt, Greek, Whole, Plain, Chobani 100 g 82 8g
Brazilnuts 28 g 185 4g
Blueberries 50 g 29 0.4g
Raspberries 50 g 26 0.6g

Morning Snack 232 cal · 7g protein

Food Serving Calories Protein
Crackers, rye, wafers, plain 2 × 1 cracker (4-1/2 inch x 2-1/2 inch x 1/8 inch) 73 2.1g
Peanut butter, smooth style, with salt 16 g 96 4g
Nectarines 1 medium (2-1/2 inch dia) 62 1.5g

Lunch 747 cal · 46g protein

Food Serving Calories Protein
Bread, pita, white, unenriched 2 × 1 pita 330 11g
Roasted Chicken Breast 100 g 165 31g
Avocados 1 cup 240 3g
Raw Spinach 50 g 12 1.4g

Afternoon Snack 231 cal · 7g protein

Food Serving Calories Protein
Snacks, trail mix, regular 50 g 231 7g

Dinner 933 cal · 47g protein

Food Serving Calories Protein
Cooked Atlantic Salmon (Farmed) 140 g 288 31g
Cooked Brown Rice 300 g 336 7g
Cooked Broccoli (Boiled, Drained) 85 g 30 2g
Olive Oil 1 tablespoon 119 0g
Seeds, sesame butter, tahini, type of kernels unspecified 15 g 89 2.6g
Lemon juice, raw 0.5 × 1 fl oz 3 0.1g
Cooked Green Peas 80 g 67 4g

Evening Snack 105 cal · 1.3g protein

Food Serving Calories Protein
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g

Day 2

2956 cal · 121g protein · 303g carbs · 149g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 2956 calories coming from 16% protein, 40% carbs, 44% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 21% protein, 53% carbs, 26% fat, and 0% alcohol.

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Breakfast 549 cal · 23g protein

Food Serving Calories Protein
Scrambled Eggs 3 × 1 large 273 18g
Rye Bread 2 × 1 slice 130 4g
Salted Butter 2 × 1 pat (1 inch sq 72 0.1g
Grape Juice 125 g 75 0.5g

Morning Snack 241 cal · 9g protein

Food Serving Calories Protein
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 28 g 161 8g
Pears 1 cup 80 0.5g

Lunch — Quinoa & Mozzarella Salad 855 cal · 32g protein

Food Serving Calories Protein
Quinoa, uncooked 100 g 368 14g
Mozzarella 56 g 167 12g
Dried Pine Nuts 28 g 188 4g
Raw Spinach 50 g 12 1.4g
Olive Oil 1 tablespoon 119 0g

Afternoon Snack 217 cal · 7g protein

Food Serving Calories Protein
Crackers, rye, wafers, plain 3 × 1 cracker (4-1/2 inch x 2-1/2 inch x 1/8 inch) 110 3g
Hummus (Commercial) 3 × 1 tbsp 107 4g

Dinner — Shrimp & Cherry Tomato Pasta 835 cal · 41g protein

Food Serving Calories Protein
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry 125 g 451 17g
Cooked Shrimp 100 g 119 23g
Tomatoes 85 g 15 0.7g
Olive Oil 2 × 1 tablespoon 239 0g
Raw Parsley 1 tbsp 1 0.1g
Green Leaf Lettuce 60 g 9 0.8g

Evening Snack — Smoothie 261 cal · 10g protein

Food Serving Calories Protein
Bananas 0.5 × 1 small (6 inch to 6-7/8 inch long) 45 0.6g
Peanut butter, smooth style, with salt 16 g 96 4g
Blueberries 50 g 29 0.4g
Plain Yogurt (Whole Milk, Full Fat) 150 g 92 5g

Day 3

2510 cal · 122g protein · 279g carbs · 111g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 2510 calories coming from 19% protein, 43% carbs, 38% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 24% protein, 54% carbs, 22% fat, and 0% alcohol.

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Breakfast — Blueberry, Nut & Cinnamon Oatmeal 786 cal · 23g protein

Food Serving Calories Protein
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 240 g 170 6g
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D 250 g 153 8g
Raisins 28 g 84 0.9g
Almonds 16 g 93 3g
Walnuts 28 g 183 4g
Blueberries 50 g 29 0.4g
Grape Juice 125 g 75 0.5g

Morning Snack 183 cal · 5g protein

Food Serving Calories Protein
Raw Cashews 25 g 138 5g
Raisins 15 g 45 0.5g

Lunch — Smoked Mackerel Pâté 523 cal · 34g protein

Food Serving Calories Protein
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 100 g 201 26g
Plain Yogurt (Whole Milk, Full Fat) 30 g 18 1g
Lemon juice, raw 0.5 × 1 fl oz 3 0.1g
Crackers, rye, wafers, plain 6 × 1 cracker (4-1/2 inch x 2-1/2 inch x 1/8 inch) 220 6g
Pears 1 cup 80 0.5g

Afternoon Snack 99 cal · 2.1g protein

Food Serving Calories Protein
Snacks, granola bars, hard, plain 1 bar 99 2.1g

Dinner — Steak & Baked Potato 604 cal · 43g protein

Food Serving Calories Protein
Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled 120 g 247 36g
Potatoes, boiled, cooked without skin, flesh, without salt 180 g 155 3g
Salted Butter 1 pat (1 inch sq 36 0g
Raw Spinach 80 g 18 2.3g
Cooked Green Beans (Snap Beans) (Boiled, Drained) 80 g 28 1.5g
Olive Oil 1 tablespoon 119 0g

Evening Snack 316 cal · 15g protein

Food Serving Calories Protein
Yogurt, Greek, Whole, Plain, Chobani 150 g 123 12g
Bananas 0.75 × 1 small (6 inch to 6-7/8 inch long) 67 0.8g
Walnuts 10 g 65 1.5g
Dark Chocolate (70-85% Cocoa) 10 g 60 0.8g

Day 4 — Vegetarian

3152 cal · 121g protein · 277g carbs · 183g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 3152 calories coming from 15% protein, 34% carbs, 51% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 21% protein, 48% carbs, 31% fat, and 0% alcohol.

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Breakfast — Vegetarian English Breakfast 662 cal · 28g protein

Food Serving Calories Protein
Sausage, meatless 3 × 1 link 191 15g
Tomatoes 1 cup cherry tomatoes 27 1.3g
Beans, baked, canned, no salt added 85 g 89 4g
Bread, wheat, toasted 2 × 1 slice 150 6g
Salted Butter 2 × 1 pat (1 inch sq 72 0.1g
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid 250 g 133 0.9g

Morning Snack — Banana Honey Smoothie 266 cal · 13g protein

Food Serving Calories Protein
Bananas 0.75 × 1 small (6 inch to 6-7/8 inch long) 67 0.8g
Peanut butter, smooth style, with salt 16 g 96 4g
Yogurt, Greek, Whole, Plain, Chobani 100 g 82 8g
Honey 0.33 × 1 tbsp 21 0g

Lunch — Goat Cheese, Walnut & Cranberry Salad 859 cal · 29g protein

Food Serving Calories Protein
Cheese, goat, semisoft type 56 g 204 12g
Green Leaf Lettuce 85 g 13 1.2g
Tomatoes 56 g 10 0.5g
Walnuts 28 g 183 4g
Olive Oil 1 tablespoon 119 0g
Bread, pita, white, unenriched 2 × 1 pita 330 11g

Afternoon Snack 297 cal · 13g protein

Food Serving Calories Protein
Crackers, rye, wafers, plain 2 × 1 cracker (4-1/2 inch x 2-1/2 inch x 1/8 inch) 73 2.1g
Cheese, cream, low fat 30 g 62 2.4g
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 28 g 161 8g

Dinner — Zucchini Parmesan Frittata 829 cal · 35g protein

Food Serving Calories Protein
Scrambled Eggs 3 × 1 large 273 18g
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt 150 g 23 1.7g
Cheese, parmesan, dry grated, reduced fat 56 g 148 11g
Olive Oil 2 × 1 tablespoon 239 0g
Sweet potato, cooked, baked in skin, flesh, with salt 150 g 135 3g
Green Leaf Lettuce 80 g 12 1.1g

Evening Snack 239 cal · 3g protein

Food Serving Calories Protein
Dark Chocolate (70-85% Cocoa) 40 g 239 3g

Day 5 — Vegan

3047 cal · 106g protein · 302g carbs · 181g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 3047 calories coming from 13% protein, 37% carbs, 50% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 18% protein, 51% carbs, 31% fat, and 0% alcohol.

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Breakfast 614 cal · 19g protein

Food Serving Calories Protein
Bread, wheat, toasted 2 × 1 slice 150 6g
Peanut butter, smooth style, with salt 48 g 287 11g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g
Blueberries 80 g 46 0.6g
Raspberries 50 g 26 0.6g

Morning Snack 99 cal · 2.1g protein

Food Serving Calories Protein
Snacks, granola bars, hard, plain 1 bar 99 2.1g

Lunch — Lentil & Avocado Salad 560 cal · 16g protein

Food Serving Calories Protein
Arugula 60 g 15 1.5g
Avocados 0.5 × 1 cup 120 1.5g
Lentils, mature seeds, cooked, boiled, with salt 100 g 114 9g
Dried Pine Nuts 28 g 188 4g
Olive Oil 1 tablespoon 119 0g
Lemon juice, raw 0.5 × 1 fl oz 3 0.1g

Afternoon Snack 435 cal · 8g protein

Food Serving Calories Protein
Brazilnuts 10 × 1 kernel 330 7g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g

Dinner — Tofu, Cashew & Broccoli Stir-Fry 841 cal · 44g protein

Food Serving Calories Protein
Noodles, japanese, soba, dry 100 g 336 14g
Firm Tofu 100 g 144 17g
Raw Cashews 56 g 310 10g
Cooked Broccoli (Boiled, Drained) 50 g 18 1.2g
Corn, sweet, yellow, canned, whole kernel, drained solids 50 g 34 1.1g

Evening Snack 499 cal · 16g protein

Food Serving Calories Protein
Hummus (Commercial) 200 g 474 16g
Raw Carrots 1 medium 25 0.6g

Day 6 — High Calorie

4266 cal · 184g protein · 350g carbs · 252g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 4266 calories coming from 17% protein, 32% carbs, 51% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 23% protein, 45% carbs, 32% fat, and 0% alcohol.

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Breakfast — Bircher Muesli 944 cal · 33g protein

Food Serving Calories Protein
Yogurt, Greek, Whole, Plain, Chobani 200 g 164 16g
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 320 g 227 8g
Nuts, hazelnuts or filberts, blanched 50 g 315 7g
Raisins 28 g 84 0.9g
Pears 1 cup 80 0.5g
Grape Juice 125 g 75 0.5g

Morning Snack 340 cal · 11g protein

Food Serving Calories Protein
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 56 g 340 11g

Lunch 913 cal · 28g protein

Food Serving Calories Protein
Green Leaf Lettuce 80 g 12 1.1g
Avocados 0.5 × 1 cup 120 1.5g
Tomatoes 50 g 9 0.4g
Artichokes, (globe or french), cooked, boiled, drained, without salt 85 g 45 2.5g
Olive Oil 1 tablespoon 119 0g
Dried Pine Nuts 28 g 188 4g
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 28 g 161 8g
Feta Cheese 56 g 148 8g
Rolls, dinner, whole-wheat 1 roll (1 oz) 74 2.4g
Salted Butter 1 pat (1 inch sq 36 0g

Afternoon Snack 350 cal · 25g protein

Food Serving Calories Protein
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 100 g 185 21g
Rye Bread 2 × 1 slice 130 4g
Salted Butter 1 pat (1 inch sq 36 0g

Dinner — Bolognaise 1206 cal · 69g protein

Food Serving Calories Protein
Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled 150 g 309 44g
Raw Onions 50 g 20 0.6g
Tomatoes 200 g 36 1.8g
Olive Oil 1 tablespoon 119 0g
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry 100 g 361 13g
Cheese, parmesan, dry grated, reduced fat 20 g 53 4g
Green Leaf Lettuce 55 g 8 0.7g
Dark Chocolate (70-85% Cocoa) 50 g 299 4g

Evening Snack 512 cal · 18g protein

Food Serving Calories Protein
granola, homemade 56 g 274 8g
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D 125 g 76 4g
Almonds 28 g 162 6g

Day 7 — High Protein

4305 cal · 275g protein · 409g carbs · 180g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 4305 calories coming from 25% protein, 38% carbs, 37% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 32% protein, 47% carbs, 21% fat, and 0% alcohol.

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Breakfast 817 cal · 58g protein

Food Serving Calories Protein
Scrambled Eggs 4 × 1 large 364 24g
Smoked Salmon 150 g 176 27g
English Muffins Whole-Wheat 1 muffin 134 6g
Salted Butter 1 pat (1 inch sq 36 0g
Grape Juice 180 g 108 0.7g

Morning Snack — Protein Shake 467 cal · 48g protein

Food Serving Calories Protein
Beverages, Whey protein powder isolate 60 g 215 35g
Yogurt, Greek, Whole, Plain, Chobani 100 g 82 8g
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D 120 g 73 4g
Bananas 0.75 × 1 small (6 inch to 6-7/8 inch long) 67 0.8g
Blueberries 50 g 29 0.4g

Lunch 1613 cal · 97g protein

Food Serving Calories Protein
Quinoa, uncooked 150 g 552 21g
Roasted Chicken Breast 150 g 248 47g
Raw Spinach 50 g 12 1.4g
Olive Oil 1 tablespoon 119 0g
Walnuts 56 g 366 9g
Yogurt, Greek, Whole, Plain, Chobani 150 g 123 12g
Raspberries 60 g 31 0.7g
Almonds 28 g 162 6g

Afternoon Snack 99 cal · 2.1g protein

Food Serving Calories Protein
Snacks, granola bars, hard, plain 1 bar 99 2.1g

Dinner — Halibut with Pesto 1034 cal · 50g protein

Food Serving Calories Protein
Fish, halibut, Atlantic and Pacific, raw 170 g 155 32g
Sauce, pesto, ready-to-serve, shelf stable 30 g 128 1.5g
Olive Oil 1 tablespoon 119 0g
Cooked Brown Rice 450 g 504 10g
Cooked Green Peas 85 g 71 5g
Corn, sweet, yellow, canned, whole kernel, drained solids 85 g 57 1.9g

Evening Snack 275 cal · 20g protein

Food Serving Calories Protein
Crackers, rye, wafers, plain 3 × 1 cracker (4-1/2 inch x 2-1/2 inch x 1/8 inch) 110 3g
Ham, sliced, regular (approximately 11% fat) 3 × 1 slice 138 14g
Cottage Cheese (Blended) 28 g 27 3g