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.