Introduction To High Calorie Weight Gain Meals

If you want to gain weight quickly, then a high calorie weight gain meals plan of 5,000 calories can help you. In most cases, people consuming 5,000 calories will have a calorie surplus, which will lead to faster weight gain. The time needed for weight gain from such a diet depends on several factors like your age, size, gender, and how long you stick to following the meal plan. 

Some of the most essential tips to follow when you are planning to go on a high calorie weight gain meals diet of 5,000 calories are below: 

Spread the Food Over Smaller Meals 

Consuming 5,000 calories every day can be an overwhelming thing for most people. You can feel overstuffed and sluggish if you eat heavily in a few meals. To be comfortable and slowly get used to it. It would help if you broke down your weight gain meal plan of 5,000 calories into several small meals.

These meals should be across your day. Which will prevent you from feeling too full or bloated. A good start is to have breakfast regularly with nearly 1,000 calories. You can include 2-3 scrambled eggs, two slices of whole-wheat toast with butter, fresh fruit juice, etc.

This breakfast will provide you with energy for your next meal without making you feel too heavy. It would help if you never skipped breakfast when you are on a high calorie weight gain meals of 5,000 calories. 

Eat Healthy Food 

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As discussed, consuming 5,000 calories every day is not easy; to begin. It requires you to eat large quantities of food with many high-calorie snacks. Some people may find it easier to have a few high-calorie meals in the day. Which can come from food containing high trans-fat and sugar.

While such food items can fulfill your daily requirement of 5,000 calories, it is not a good idea to include them in your weight gain meal plan. Doing so will only cause you to gain unhealthy weight through fat accumulation.

Instead of promoting healthy muscle mass growth in your body. Consuming such junk food also puts you at risk of developing health disorders like diabetes, hypertension, cardiovascular diseases, etc. For the above reasons, we urge you not to include these in your high calorie weight gain meals.

You should eat healthy food containing a balanced proportion of protein, fat, and carbohydrates. Healthier food items like sweet potatoes, poultry, dairy products, brown rice, black beans, starchy vegetables, etc. should feature in your weight gain meal plan of 5,000 calories. 

Follow the Meal Plan Regularly 

An essential aspect of starting a 5,000- high-calorie weight gain meals is to ensure consistency. You should follow the meal plan regularly without skipping it. Many people drop out of such a big meal plan as they find it difficult to eat it daily due to feeling overstuffed and bloated.

The key to ensuring weight gain with this meal plan is to consume healthy food items. And ensuring complete adherence to the meal plan. You can add strength training to your daily regime in addition to the meal plan. It will ensure that you gain nearly 0.4 pounds of healthy weight per week. 

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Consume Lean Protein in Lunch

It would be best if you tried to consume lean protein during lunch. An ideal lunch in a weight gain meal plan of 5,000 calories can consist of a quarter-pound lean ground beef patty, lettuce, and tomatoes. As for stuffing a whole-wheat burger, 16 ounces of low-fat milk, and a salad composed of fresh vegetables, nuts, and cheese.

It is healthier to consume the protein in your diet from lean cuts of beef or poultry instead of fatty cuts and processed or fried meat. Adding skinless chicken, fish, tofu, black beans, legumes, etc. prepared in minimal fat is also recommended for lunch. 

Have a Dinner Full of Produce

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Your dinner should be full of produce and provide you sufficient calories. You can try to consume 6 ounces of grilled or roasted chicken breast, 2 cups of whole-wheat pasta, 1 cup of steamed green beans, and 1 cup of low-fat milk.

It can be followed by dessert in the form of low-fat ice cream and chocolate syrup. This dinner will provide you nearly 1,400 calories. Consuming fruits and fresh vegetables will give you calories without any harmful fats. You can also consider consuming frozen or canned fruits and vegetables, provided they are not processed, unsweetened, and prepared with minimal or no sodium.

If your earlier diet was devoid of produce, you should increase your intake gradually which will allow your digestive system to digest the higher fiber content. 

Remain Sufficiently Hydrated

While consuming a high-calorie diet, you should ensure that you are sufficiently hydrated. It is suitable to target drinking at least 1 cup of fluid per hour throughout the day. You can consume 2-3 cups of sports drinks after your workout and 1-2 cups during your workout sessions.

Drinking sufficient fluid is essential as it will prevent dehydration. It will also keep you protected from gastrointestinal problems, which is quite common in a diet that is rich in fiber, fruits, and vegetables. 

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Sample Weight Gain Meal Plan 5,000 Calories

You can consider following the below-mentioned high calorie weight gain meals plan of 5,000 calories:

Meal 1 (total calories- 960, fats-37 grams, carbohydrates-85 grams, protein- 73 grams)

  • 4 whole eggs
  • 1 cup yogurt
  • 1 bagel
  • 16 ounces of whole milk 

Meal 2 (total calories- 830, fats-23 grams, carbohydrates-99 grams, protein- 62 grams)

  • 2 scoops whey protein
  • 2 tablespoons peanut butter
  • 1 cup oats
  • 1 banana-blended in the form of a milkshake

Meal 3 (total calories- 1135, fats-22 grams, carbohydrates-127 grams, protein- 87 grams)

high calorie weight gain meals 2
  • 8-10 ounces of beef/chicken
  • 2 cups rice/potatoes
  • Green vegetables
  • 16 ounces of whole milk

Read More: 7 Weight Gain Meal Plan On A Budget

Meal 4 (total calories- 830, fats-23 grams, carbohydrates-99 grams, protein- 62 grams)

  • 2 scoops whey protein
  • 2 tablespoons peanut butter
  • 1 cup oats
  • 1 banana-blended in the form of a milkshake

Read More: 7 Weight Gain Home Remedies

Meal 5 (total calories- 1135, fats-22 grams, carbohydrates-127 grams, protein- 87 grams)

  • 8-10 ounces of beef/chicken
  • 2 cups rice/potatoes
  • Green vegetables
  • 16 ounces of whole milk

Meal 6 (total calories- 320, fats-5 grams, carbohydrates-12 grams, protein- 56 grams)

  • 2 cups of cottage cheese

Learn More: Weight Gain Meal Plans

FAQs On High Calorie Weight Gain Meal Plan

Isn’t such high calorie diet risky?

Normal calorie need of a female is about 1800 to 2400 and for male is 2500 to about 3000 calories a day. Taking so many calories can increase weight in abrupt way which is not a healthy practice. Women should avoid it. And men who are not physically active and not doing any body training shouldn’t do it

How long till I see results from 5000 high calorie meal?

As you are taking a lot of calories a day so you will get rapid result. This meal will show results in 3 to 4 weeks.

Which vegetables do you suggest?

You can take avocados, potatoes, sweet potatoes, broccoli, carrots, bell peppers and much more.

Won’t I face stomach problems if I started 5000 calorie meal plan?

Starting 5000 calorie meal plan is not a healthy practice. It will affect the digestive system of stomach and cause gastric problem and bloating. It also cause many other problems.

Person will feel sleepy all day. Person will get such high calories by consuming so much fats and carbs so they will increase triglyceride level of blood which will lead to heart problems.
That is why it is better to start slowly increasing meal size.

Final Words

We have provided you with some healthy high calorie weight gain meals for you to follow. We have made it easier and have only provided healthy foods to aid in your weight gain goals.

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