If you have decided to gain a healthy weight, you must stay committed to it. Only choosing is not enough; you need to ensure that you follow/maintain your weight gain meal plan.

Planning the weight gain meal plan is the natural part; sticking to it is the problematic bit. It is common for most beginners to drop out of their weight gain meal plan due to a variety of reasons. 

The current article provides the essential macronutrients which you should include in your weight gain meal plan. It also offers crucial tips for sticking to the weight gain meal plan for achieving the desired results of healthy weight gain. 

1. What You Should Keep in Healthy Weight Gain Meal Plan

Weight gain requires you to eat a high-calorie diet. Your daily calorie intake should be higher than your burnout. It will create a calorie surplus, which will lead to slow and healthy weight gain. It is important to note that only consuming the required calories is not enough for healthy weight gain

The food from where you get the needed calories is more important. Meeting your daily calorie requirement from unhealthy and junk food is harmful as it will only cause fat accumulation and cause unhealthy weight gain. For achieving a healthy weight gain, your diet should consist of the following significant macronutrients:


weight gain meal plan - Proteins

Protein is an essential part of your weight gain meal plan as it leads to muscle mass growth. Ideally, it would be best if you tried to eat 0.8-1 gram of protein per pound of your body weight. It should constitute nearly 20-30% of your daily calorie intake.


Carbohydrates - weight gain meal plan

It would help if you planned to get 50% of your daily calorie intake from healthy carbs. It is essential to avoid food that is too sugary or processed as a source of carbohydrates in your weight gain meal plan. 

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Fats - weight gain meal plan

Consuming healthy fats is essential for weight gain. There are misconceptions about fats, and most people consider them unhealthy. However, healthy fats are a crucial part of your diet as they help to digest certain types of vitamins and ensure optimal brain function. 

Fats are also the easiest way to add calories as per gram of fat provides your body nine calories. It would be best if you avoided unhealthy fats like trans-fats and saturated fats, which are not suitable for your body and can lead to unhealthy weight gain. 

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2. How Many Calories Do You Need to Gain Weight?

If you are a person who wants to gain weight, you need to think about increasing your calorie intake. Then you will be able to increase the amount of calories that you consume and effortlessly boost overall body weight.

It is better if you can add around 500 more calories to the daily calorie intake to gain weight. That’s the recommended calorie intake that you should be following. If you can stick to it, you can receive outstanding results at all times, and you will never have to worry about anything at all.

To gain a better overall understanding of the calorie amount you should consume, you need to take a look at your BMI. Here are some of the steps that you can follow to calculate the BMI and end up with positive results at the end of the day.

Step 1: Calculate your resting metabolic rate.

One of the quickest methods available for you to calculate the resting metabolic rate is to take the current weight and multiply it by a factor of 12. In here, you need to make sure that you are considering the current weight in pounds.

In case if you weight around 100 pounds, you need to multiply it by 12, which makes you end up with 1,200. 1,200 would be the number of calories that you should consume to retain your body weight daily.

It would help if you consumed above that level to make sure that you don’t fall behind from achieving the weight gain goals.  

Step 2: Factor in your activity level

There is a direct relationship between your body weight and the activity levels. Hence, it would help if you never ignored to factor in the activity levels. Then you can understand how much you should be resting and how you will need to work out accordingly to gain more fat at the end of the day.

If you are a lightly active person, you need to multiply the calorie intake by a factor of 1.2. If you are moderately active, you should take the recommended calorie intake and then multiple it by 1.4. Overly active people can take the calorie level urged to maintain ideal body weight and varied it by a factor of 1.6. Then you will be able to end up receiving superior results.

Step 3: Add more calories for weight gain

Based on the calorie level you end up with, you can go ahead and add more calories to the meals so that you will be able to gain weight. It is better if you can be aware of the amount of calories that come along with every food that you consume. Then you can count calories in your head and include them.

3. Healthy Foods to Eat More to Gain Weight

There are numerous healthy food options, which are available to help you with gaining weight. Here is a list of some of the most prominent healthy food options out of them.

  • Oily fish such as tuna and salmon
  • Beans and legumes such as hummus and chickpeas
  • Meat such as lamb, chicken, and turkey
  • Whole grains such as whole-wheat pasta and whole wheat bread
  • Nut butter and nuts
  • Vegetables and fruits that offer a high-calorie amount

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4. Healthy Weight-Gain Meal Plan: 2,500 Calories

Here is a 2500 calorie meal plan, which can deliver much-needed support and assistance to you with gaining weight. You can follow this and achieve your goals without facing any difficulties at all.

How to Meal-Prep for Your Week of Meals

Day 1

You can take a cup of strawberries for breakfast and include tuna pasta salad for lunch. For dinner, you can take high-calorie vegetables such as carrots.

Day 2

A hard-boiled egg, along with a mango smoothie bowl, would be ideal for breakfast. For lunch and dinner, you should consume root vegetables and cheesesteak, respectively.

Day 3

You can start the day with maple nut granola. Then you can have butternut squash for lunch and creamy chicken for dinner.

Day 4

A maple nut granola will be the right choice for breakfast. Along with that, you can take root vegetables for lunch and chicken for dinner.

Day 5

After you begin the day with a mango smoothie bowl, you can take roasted butternut squash for lunch. Then you can take two servings of green salad for dinner.

Day 6

A mango bowl will be an excellent choice to start your breakfast. Then you can take creamy avocado for lunch and tortilla chips for dinner.

Day 7

On the last day of the week, you can take vegan freezer burritos for breakfast. For lunch and dinner, you need to take creamy avocado and stuffed salmon, respectively.

Read Also: 7 Day Eating Plan for Weight Gain

5. Tips to Maintain Weight Gain Meal Plan

It may be not very easy for you to follow and adhere to the new weight gain meal plan. The meal plan is significantly different from your regular diet, and it takes some time for your body to get used to it. 

Many people drop out of the weight gain meal plans during the initial stages only, which does not let them realize their goal of healthy weight gain. Consider following the below-mentioned tips to support/maintain gain weight meal plan: 

Make Weight Gain a Priority 

Weight Gain as Priorities - weight gain meal plan

If you want to gain weight, then you have to make it a priority. You should be committed to your goal, which will motivate you to follow/maintain gain weight meal plan religiously.

A weight gain meal plan is different from your regular diet as it involves more calorie intake. You will also be consuming more fiber, protein, carbohydrates, and fats. In the initial stages, most people find it difficult to adjust to the new diet and fall back to their original food after a few days.

It is mostly due to a lack of resolve and commitment. If you take your weight gain seriously, then it will keep you motivated and driven to stick to your weight gain meal plans irrespective of the initial difficulties which you may face with such a meal plan. 

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Be Patient 

Underweight people want to gain weight quickly. They start the weight gain meal plan and get demotivated if they don’t get instant results. It is not the right approach as you need to be patient and follow/maintain the gain weight meal plan consistently over some time. 

It would help if you remembered that changes don’t happen overnight, and you need to give time to your body to adjust to the new meal plan for healthy weight gain. You can track your daily calorie intake and burnout using online calorie calculators. 

If you have surplus calorie intake, then you are on your path to healthy weight gain. You need to be patient to get the desired results. 

Consume Frequent Small Meals 

Weight gain meal plans are high in calories and can make you feel full and bloated. It might be tough for you to consume the big meal plan initially. I will It is thus recommended to divide your daily calorie intake into smaller meals. 

If you divide the meal plan into six smaller meals, then it will be easier on your stomach and will prevent you from feeling overstuffed and bloated. Small meals evenly spaced throughout the day also keep you energized the entire day without making you feel lethargic due to high-calorie intake. 

It would help if you made it a point to never skip any of the meals in the day, for getting the best results on your weight gain journey. 

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Gradually Increase Your Intake 

Moving to a high-calorie weight gain meal plan is likely to be new for you. You might find it challenging to stick with it initially. You should not despair if you are unable to meet your increased daily calorie intake immediately. 

If you are unable to digest the high-calorie weight gain meal plan, then you can increase your calorie intake gradually. You can start by increasing your daily calorie intake by 200-300 calories and then slowly increase your calorie intake. 

It will provide time for your body to get used to the new weight gain meal plan, and you will find that it becomes easier for you to digest the new high-calorie diet. 

Avoid Junk and Unhealthy Food 

Avoid Junk Food - weight gain meal plan

An essential aspect of following your weight gain meal plan is to ensure that you don’t include junk and unhealthy food items in your diet. Weight gain is not only about consuming the required number of calories daily, but it is also about where you derive your calories. 

Ideally, you want to target healthy weight gain, which should be through muscle mass growth. There are some junk food items like burgers, fries, etc. which are high in calories, but you should not include them in your weight gain meal plans. Such junk food items will cause unhealthy weight gain through fat accumulation. 

You should eat energy-dense and highly nutritious food like nuts, fruits, vegetables, legumes, whole-grain products, potatoes, black beans, etc. in your weight gain meal plans. 

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Monitor Your Progress Regularly

Monitoring your progress towards weight gain is essential. It provides you an overview of where you stand toward your goal. You can track your daily calorie intake to see if you are on the right path. 

You can monitor your weekly weight gain, which will provide you with visible results. Once you see the results, it will motivate you to work harder and with renewed zeal towards your weight gain journey. It will ensure that you religiously follow/maintain your gain weight meal plan. 

Tracking results regularly will also help you to identify any gaps in your weight gain meal plan. You can make modifications to the meal plan to gain weight faster and in a healthier manner. 

Do Strength Training  

Strength Training for weight gain
Strength Training for weight gain

Strength training is vital for gaining weight. It helps to promote muscle mass in your body and leads to healthy weight gain. The high-calorie weight gain meal plan, which you are eating, is used to recover the existing muscles in your body and build new ones. 

Another advantage of doing regular strength training is that it increases your appetite, which makes it easier for you to stick to follow/maintain your gain weight meal plan.

If you don’t do strength training, then most of the additional calories which you take from the weight gain meal plans will be converted into and stored as fats in your body. 

It can lead to the accumulation of fat in your belly region, and you will start gaining unhealthy weight, which is undesirable. 

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Have a Cheat Meal

A cheat meal is like an incentive for you to follow/maintain your gain weight meal plan. It can be planned once every week or two weeks and can give you the motivation to monitor your weight gain meal plans. 

During a cheat meal, you are allowed to have whatever you want. Some people may believe that cheat meals can derail your hard work by pushing you back to the unhealthy diet you were having before moving to a healthier weight gain meal plan. 

However, once your body has accepted a more robust meal plan, it is much less likely to relapse back to eating junk and unhealthy food again. A cheat meal only helps to break the monotony of a strict meal plan and keeps you motivated to stick with the meal plan as you can have food of your choice in between. 

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Frequently Asked Questions

How long do I need to stick to this meal plan to see the effects?

Healthy weight gain will take time because you are gaining it by increasing proper calories. For gaining of 1 kg weight 8400 calories are required. You will gain these in about 2 weeks. So remain consistent, this diet plan will give you results within 2 weeks.

What are the best sources of healthy protein and fats?

Rich sources of proteins are eggs, fish, cheese, almonds, oats, shrimps, chicken, red meat, lentils, soy, and nuts and seeds. Sources of good fats are avocado, fish, olive oil, coconut oil, chocolate, cheese, nuts and chia seeds.

What kind of strength training do you recommend?

Here are many strength training exercises for different body parts. But it is not possible for everyone to go to gym. So we will suggest those training which you can do at home too. You can do weight lifting, push ups, plank, squats, bench press and leg cycling.

How often can I have cheat meals?

There is not any hard and fast rule for that. You can have a cheat meal once or twice a week easily.

Final Words

If you are underweight and already have decided to gain a healthy weight, then you will have to make sure you are following weight gain meal plan properly. Hope these guidelines will help you to gain healthy weight. Cheers and best wishes for your journey.

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