High Calorie Weight Gain Meal Plans

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
High Calorie Weight Gain Meal Plans

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.

Table of Contents

Day 1 - 3096 Calories

Breakfast: 722 Calories
Food ItemsCalories
75g/2.65oz Granola368
100g/3.5oz Greek Yogurt120
Topping: 28g/1oz chopped Brazil Nuts, 1 handful each of Blueberries and Raspberries234

Morning Snack: 246 Calories
Food ItemsCalories
2 Oatcakes (oat crackers)90
1 tablespoon Peanut Butter94
1 Nectarine62

Lunch: 844 Calories
Food ItemsCalories
2 Whole Wheat Pita Breads308
100g/3.5oz Roast Chicken190
1 medium Avocado, sliced or mashed322
Large handful of Spinach, Watercress and Rocket (Arugula)24

Afternoon Snack: 250 Calories
Food ItemsCalories
50g/1.75oz Trail Mix250

Dinner: 929 Calories
Food ItemsCalories
140g/5oz Salmon Fillet275
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 Juice239
80g (2.8oz) Green Peas (Petits Pois)55

Evening Snack: 105 Calories
Food ItemsCalories
Medium Banana105

Day 2 - 3007 Calories

Breakfast: 671 Calories
Food ItemsCalories
Scrambled Eggs on Rye Toast (3 Eggs, 2 Slices of Buttered Rye Toast)577
125ml/1/2 cup Prune Juice94

Morning Snack: 226 Calories
Food ItemsCalories
28g/1oz Pumpkin Seeds166
1 Pear60

Lunch: 819 Calories
Quinoa & Mozzarella SaladCalories
100g/3.5oz (dry weight) Quinoa, cooked 374
56g/2oz Buffalo Mozzarella159
28g/1oz Toasted Pine Nuts151
1 large handful of Baby Spinach, 1 tbsp Olive Oil, 1 bunch fresh Basil135

Afternoon Snack: 233 Calories
Food ItemsCalories
3 Oat Cakes (Oat Crackers) 113
3 tbsp Hummus120

Dinner: 756 Calories
Shrimp (Prawn) & Cherry Tomato PastaCalories
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 Parsley203
Salad: 1/2 bag Mixed Salad, 1 tbsp Olive Oil, 1 tsp Balsamic Vinegar133

Evening Snack: 302 Calories
Food ItemsCalories
Smoothie: Blend 1/2 Banana, 1 tbsp Almond Butter, a large handful of Blueberries, 150g/5oz Whole Milk Yoghurt302

Day 3 - 2996 Calories

Breakfast: 821 Calories
Blueberry, Nut & Cinnamon OatmealCalories
Oatmeal: 60g/2oz Oats, 250ml/1 cup Whole Milk, 28g/1oz Raisins, 2 tbsp Ground Almonds, 1/2 tsp Cinnamon543
Topping: 28g/1oz Walnuts or Pecans, 1 handful Blueberries208
125ml/1/2 cup Grape Juice 70

Morning Snack: 185 Calories
Food ItemsCalories
Large Handful Cashew Nuts & Raisins185

Lunch:778 Calories
Food ItemsCalories
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 Pepper431
6 Oat Cakes (Oat Crackers)270
1 Apple77

Afternoon Snack: 119 Calories
Food ItemsCalories
Granola Bar119

Dinner: 760 Calories
Food ItemsCalories
120g/ 4oz Grilled Fillet Steak332
Baked Potato with Garlic Butter269
Spinach & Green Beans, sautéed in 1 tbsp Olive Oil159

Evening Snack: 333 Calories
Food ItemsCalories
1 small pot Greek Yogurt134
Small Banana, sliced72
10g/0.4oz Crushed Walnuts and 10g/0.4oz Crushed Dark Chocolate127

Day 4 - Vegetarian - 3357 Calories

Breakfast: 728 Calories
Healthy Vegetarian English BreakfastCalories
3 Vegetarian Sausages, 2 Grilled Portabella Mushrooms, 1 large Grilled Tomato, 85g/3oz Baked Beans373
2 slices Buttered Wheat Toast240
250ml/1cup Pineapple Juice115

Morning Snack: 288 Calories
Banana, Honey & Almond SmoothieCalories
Blend: 1 small Banana, 1 tbsp Almond Butter, 100g/3.5oz Greek Yoghurt, 1 tsp Honey, water to thin, as necessary288

Lunch: 835 Calories
Goat's Cheese, Walnut & Cranberry SaladCalories
56g/2oz Soft Goat's Cheese152
Salad: 85g/3oz Mixed Salad Leaves, 56g/2oz Cherry Tomatoes, 28g/1oz Walnuts, 2 tbsp Dried Cranberries, 1 tbsp Olive Oil, 1 tbsp Balsamic Vinegar373
2 Wheat Pita Breads310

Afternoon Snack: 337 Calories
Food ItemsCalories
2 Rye Crackers70
2 tbsp Cream Cheese101
28g/1oz Pumpkin Seeds166

Dinner: 957 Calories
Food ItemsCalories
Zucchini & Parmesan Frittata: 3 Eggs, 1 Zucchini (sautéed), 56g/2oz Parmesan, 1 tbsp Olive Oil for cooking582
1 Medium Sweet Potato cut into Wedges, roasted in 1 tbsp Sunflower Oil238
Green Salad, dressed with 1 tbsp Olive Oil and Lemon Juice137

Evening Snack: 212 Calories
Food ItemsCalories
40g/1.4oz 85% Dark Chocolate212

Day 5 - Vegan - 3146 Calories

Breakfast: 789 Calories
Food ItemsCalories
2 slices Wheat Toast 139
3 tbsp Peanut Butter400
Large bowl of Fruit Salad250

Morning Snack: 240 Calories
Food ItemsCalories
Oatmeal Raisin Cliff Bar240

Lunch: 565 Calories
Food ItemsCalories
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 Nuts151
Dressing: 1 tbsp Olive Oil, squeeze of Lemon Juice120

Afternoon Snack: 245 Calories
Food ItemsCalories
10 Brazil Nuts140
1 Banana105

Dinner: 955 Calories
Tofu, Cashew & Broccoli Stir-FryCalories
100g/3.5oz Soba Noodles (dry weight)330
100g/3.5oz Firm Tofu129
56g/2oz Cashew Nuts, 1 tbsp Sesame Oil, 50g/1.75oz Broccoli, 50g/1.75oz Baby Corn496

Evening Snack: 352 Calories
Food ItemsCalories
1/3 tub of Hummus330
Carrot & Celery Sticks22

Day 6 - High Calorie - 5018 Calories

Breakfast: 1161 Calories
Food ItemsCalories
Bircher Muesli: 200g/7oz Greek Yogurt, 80g/1/2 cup Oats, 50g/1.75oz Hazelnuts, chopped, 28g/1oz Raisins, 1 Apple Grated1036
1 Glass Grape Juice125

Morning Snack: 379 Calories
Food ItemsCalories
56g/2oz Mixed Nuts379

Lunch: 1173 Calories
Food ItemsCalories
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 Seeds791
56g/2oz Feta140
Buttered Wheat Roll242

Afternoon Snack: 403 Calories
Food ItemsCalories
1 can Sardines in Tomato Sauce195
2 slices Buttered Rye Bread208

Dinner: 1388 Calories
Food ItemsCalories
Bolognaise: 150g Beef Mince, 1 small Onion, 1/2 Can Tomatoes, 1 tbsp Olive Oil563
100g/3.5oz (dry weight) Whole Wheat Spaghetti350
20g/0.7oz Parmesan80
55g/2oz Green Salad, dressed wit 1 tbsp Olive Oil and Lemon Juice130
50g/1.75oz Dark Chocolate265

Evening Snack: 514 Calories
Food ItemsCalories
56g/2oz Granola277
125ml/1/2 cup Whole Milk73
28g/1oz Almonds164

Day 7 - High Protein Day - 5059 Calories

Breakfast: 1009 Calories
Food ItemsCalories
4 Egg Omelet with 150g/5oz Smoked Salmon550
Whole Wheat English Muffin, Buttered277
1 glass of Prune Juice182

Morning Snack: 524 Calories
Protein ShakeCalories
2 scoops Whey Protein Powder236
100g/3.5oz Greek Yogurt, 1/2 Cup Whole Milk169
1 small Banana, 1 handful of Blueberries119

Lunch: 1751 Calories
Food ItemsCalories
150g/5oz (dry weight) Quinoa561
150g/5oz Roast Chicken285
Handful of Baby Spinach, 1 tbsp Olive Oil, Lemon Juice, 56g/2oz Walnuts505
150g/5oz Greek Yogurt, 60g/1/2 cup Raspberries, 1oz Flaked Almonds400

Afternoon Snack: 270 Calories
Food ItemsCalories
Cliff Protein Bar270

Dinner: 1211 Calories
Food ItemsCalories
170g/6oz Halibut Fillet, topped with 2 tbsp Pesto, 1 tbsp Olive Oil, baked in foil519
150g/5oz (dry weight) Brown Rice543
85g/3oz Peas, 85g/3oz Sweet Corn149

Evening Snack: 294 Calories
Food ItemsCalories
3 Oat Cakes (Oat Crackers)144
3 Slices of Ham120
28g/1oz Cottage Cheese30


  • 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.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 26.
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