The task of putting on weight can prove to be as arduous as shedding it. Although the primary goal is to enhance the intake of energy and protein, it is equally vital to sustain a balanced, healthy diet that does not include an excess of calorie-rich but nutritionally deficient foods.
This meal plan is designed to help you gain weight by incorporating healthy, energy-dense foods that are high in protein and calories. Over the course of 7 days, you'll be consuming lean meats, dairy products, eggs, nuts, and seeds to achieve your weight gain goals while still enjoying your meals. This is just one example of how you can increase your calorie and protein intake through nutrient-rich foods.
Individuals who have medical concerns should consult with a healthcare professional before making any alterations to their diet.
Notes About This Meal Plan
- The meal plan offered here supplies an estimated 11,500kJ per day, which aligns with the typical energy and nutrient needs for weight gain among adults aged 18-65 who engage in light to moderate physical activity. It is important to note that an individual's energy needs are determined by several factors, including age, health condition, height, weight, and activity level. For tailored guidance, it is recommended to seek assistance from an Accredited Practising Dietitian.
- The meal plan outlined here offers at least the minimum recommended servings of the core food groups for adults, in accordance with the guidelines established in the Australian Guide to Healthy Eating*, with the exception of women aged over 51 years and men over 70 years, who require extra dairy in the form of milk, cheese, or yogurt.
For easy access jump to:
- Day one
- Day tow
- Day three
- Day fore
- Day five
- Day six
- Day seven
Day one
Breakfast
Peanut Butter on Wholegrain Toast:
Cooked chicken + pasta + 1 cup leafy green vegetables (eg. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing.
Dinner
Lamb Chops and Vegetables: Lamb chop, trimmed & shallow fried in olive oil. Serve with sweet potato mash made with milk and olive oil + 2 cups cooked vegetables.
Dessert/Supper
Fresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.
Snacks
A handful of mixed nuts and/or seeds
Day Two
Breakfast
Chia Porridge with Fruit: 2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit (eg. 1 medium banana or 6 dried prunes).
Lunch
Egg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 cheese slices + avocado + 1 cup salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in tortilla bread (make 2 wraps) + 1 cup fruit juice.
Dinner
Baked Salmon, Cous Cous and Vegetables: Oven baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal cous cous + 2 cups cooked vegetables. Serve with hommus.
Dessert/Supper
Fruit Salad Dessert: Fresh fruit salad with ice cream.
Snacks
A handful of mixed nuts and/or seeds. Fruit toast with butter and/or jam.
Day Three
Breakfast
Sweet Potato Spanish Omelette (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk.
Lunch
Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables (eg. carrot, pumpkin, celery, onion), vegetable stock and barley. Serve with dollop of natural yoghurt. + 1 serve of fruit.
Dinner
Spaghetti Bolognese: Lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and sprinkled with cheese + 1 cup salad (eg. baby spinach, carrots, cucumber) with olive oil based dressing.
Dessert/Supper
Fruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (eg. a small mango or berries).
Snacks
20g cheese + Canned tuna in oil on wholegrain crackers.
Day Four
Breakfast
Wholegrain Cereal with Milk and Fruit: Wholegrain flaky cereal + full cream milk + 2 tbsp linseeds + 1 serve of fruit (eg. 6 dried apricot halves or 4 small plums).
Lunch
Chicken and Noodle Stir-fry: Sliced lean chicken + Hokkein noodles + 1 cup vegetables (eg. beans, capsicum, spinach, carrot) cooked in sesame oil + sweet soy sauce dressing. Sprinkle with sesame seeds.
Dinner
Nasi Goreng Tray Bake (1 serve): Serve with 2 cup mixed salad vegetables.
Dessert/Supper
Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.
Snacks
1 serve of fruit (eg. 5 prunes or 1 cup fresh fruit salad). 1 cup hot chocolate made with full cream milk.
Day Five
Breakfast
Poached Eggs with Sauteed Field Mushroom and Avocado (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk.
Lunch
Fish and Chips: Dip fish fillets in flour, egg then breadcrumbs and shallow fry in canola oil. Serve with homemade thick potato chunky chips, lemon wedges and 2 cups mixed salad vegetables with olive oil dressing. + 1 serve of fruit.
Dinner
Mango Chicken and Corn: Grilled chicken thighs served with mango salsa, corn on the cob & 1.5 cups baked vegetables (eg. carrot, onion, beans) in olive oil.
Dessert/Supper
Yoghurt Parfait: Layer 1 tub of yoghurt and muesli/rolled oats in tall serving glasses. Top with handful of mixed nuts and/or seeds.
Snacks
Banana slices + ricotta cheese + nut butter on toast.
Day Six
Breakfast
Fruit Toast with Berry Smoothie: Slices of fruit toast spread with butter and/or jam to taste. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp linseed/sunflower/almond meal.
Lunch
Tuna and Quinoa Salad: Tuna in oil mixed with 3 bean mix + 2 cups salad vegetables (eg. leafy greens, tomato, cucumber, carrot, capsicum) + cooked quinoa + olive oil/vinegar dressing.
Dinner
Easy Fish Pie: Serve with 2 cup mixed salad vegetables.
Dessert/Supper
Pavlova and Fruit: Pavlova topped with fresh fruit salad. Serve with custard.
Snacks
1 tub yoghurt. 3 wholegrain crackers with hummus.
Day Seven
Breakfast
Bechamel Spinach Baked Egg (1 serve): Serve with 1 café latte.
Lunch
Beef and Noodle Soup: Thinly sliced beef + fresh flat rice noodles + 1 cup vegetables (eg. bean sprouts, carrot, broccoli) cooked in vegetable stock. Sprinkle with diced green onion. + 1 serve of fruit (eg. 1 medium apple or banana).
Dinner
Pork Roast and Vegetables: Lean pork roast + baked potato + 1.5 cups baked vegetables + olive oil (for cooking).
Dessert/Supper
Fruit Crepe: Sliced fruit and ricotta cheese wrapped in crepe. Drizzle with syrup or honey to taste.
Snacks
1 tub yoghurt. A handful of mixed nuts and/or seeds.
Frequently Asked Questions (FAQs)
Q.How can I gain weight in 7 days for men?
People who need to gain weight can often do this by increasing their intake of foods rich in whole carbohydrates, healthy fats, and protein. Examples include whole grains, dried fruit, potatoes, avocados, oily fish, eggs, and dairy products. A doctor may recommend that people with a low body weight try to gain weight.
Q.Which fruit is good for weight gain?
Here are some high-calorie, dried fruits that can help you gain weight.
Dates. Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas. ...
Prunes. Prunes are dried plums that pack a nutritional punch. ...
Dried apricots. Share on Pinterest. ...
Dried figs. ...
Raisins. ...
Sultanas. ...
Currants.
Q.Can I gain weight within 3 days?
The good news is that you can't just gain 3kg of fat in 3 days. There are plenty of ways that your weight can fluctuate that aren't to do with your fat mass. Here are a few of the most common causes of sudden weight gain.
Q.How fast to gain 1kg?
Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules]. So to gain 1kg in a week, you would need to eat your Daily Energy Expenditure (DEE) (calculated on the How Much Should I Be Eating Handout) plus a further 1000 calories [or 4 190 kilojoules] every day.
Q.Can you gain 4 kg in a week?
Healthy weight gain is about 1 to 2 pounds per week. If you're not a weight lifter, you can gain about 2 to 4 pounds (0.91 to 1.81 kg) of both muscle and fat weight a month.
Q.Why can't I gain weight?
It may be that you have a fast metabolism (meaning your body burns energy from food at a fast rate than the people around you) or you're just naturally slender. For some people, underlying health conditions and certain medications and treatments can make it difficult to reach and/or maintain a healthy weight.
Q.What can I drink to gain weight fast?
Try smoothies and shakes.
Avoid beverages with few nutrients or calories, such as diet soda. But a blend of high-calorie, nutritious ingredients in a smoothie or shake can help if you're eating on the go. Meal replacement drinks also may be part of your weight-gain effort.
Q.Can I gain 2 kg in a week?
If you wanna gain 2 kgs in a week, it cannot all be healthy weight gain. The maximum you can gain in a week healthily is about 1kg a week. That would be quite good considering you would be gaining about 10 kgs over the next 3 months.
Q.Can a person gain weight in 2 days?
Two days isn't long enough to promote substantial, healthy weight gain. You want to add primarily muscle, whether you have underweight due to illness, trauma or a high metabolism. The most muscle you can realistically expect to gain in one week is 1/2 pound.
Q.What are high calorie foods?
Eat high-calorie foods, such as:
Butter, honey, and brown sugar, added to foods to make them taste better.
Oils, sauces, and gravies.
Peanut butter.
Whole milk, yogurt, mayonnaise, and sour cream.
Granola cereal with fruit and granola bars.
Muffins, pancakes, waffles, and other breads.
Milkshakes, puddings, and custard.
Q.Is banana for weight gain?
They are an excellent source of carbohydrates and calories, which can help you gain weight naturally. One medium-sized banana contains 105 calories and 27 grams of carbs. A fully ripe banana contains more sugar as compared to unripe ones. Make sure you always stick to fully ripe bananas for weight gain.
Q.Which fruit is protein rich?
Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.
Q.Is Apple best for weight gain?
Apples are full of carbs that provide you with instant energy. But you'd be surprised to know that having too much of it can lead to weight gain. This is because the body burns carbs first, so eating too many apples can restrict your body from burning fat when it needs to lose weight.
Q.Why did I gain 3 kg overnight?
We will not gain 3kg in a day but it is normal for our body's weight to fluctuate by 2-3kg. Although our weight is one of the indicators of weight loss, however, it is just one of it, because our body weight is the combination of different parts which including: fat, bones, water, muscle, food and etc.
Q.Why did I gain 1 kg overnight?
Transitioning from a very low calorie and low carbohydrate diet to a low calorie and moderate carbohydrate diet often leads to a weight gain of 1-2 kgs in a matter of one day. This is mainly because of a sudden increase in the carbohydrate content which is stored along with water in the body.
Q.Why did I gain 5 kg in 3 days?
You would have consumed a large amount of processed carbs which causes water gain. So most of your gain is from water retention. Forget what and why you ate. Get back to clean eating and workout, you will be back to your normal weight in few days.
Q.How to get 3,000 calories a day?
Depending on several factors, including your activity level and body size, a 3,000-calorie diet may help you maintain or gain weight. Whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins should make up the majority — if not all — of your diet.
Q.How to reach 4,000 calories a day?
Calorie-dense foods are the best choice to reach 4,000 calories per day without feeling too full or overwhelmed by the amount of food. They are often those with a higher fat or carbohydrate content -- think nuts, avocados, oats, eggs, peanut butter, whole-grain breads, olive oil and other rich foods.
Q.Can you gain 1kg right after eating?
Keep in mind that it's virtually impossible to gain weight after one large meal. If you get on the scale and see your number go up, it's simply because your blood volume level has increased due to the large quantity of food that you've eaten.
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