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Healthy Weight Gain Plan
A calorie-dense nutrition plan designed to promote healthy weight gain through a balanced approach of increased protein, complex carbohydrates, and healthy fats.
Duration
6 Weeks
Calories
3000–3200 kcal/day
Macros Distribution
Protein — 30%
Carbs — 50%
Fat — 20%
Monday
6 MealsBreakfast
4 items
- Oatmeal with nuts and dried fruits
- Whole grain toast with peanut butter
- 2 eggs
- Full-fat milk
Mid-Morning
2 items
- Protein shake with banana
- Handful of almonds
Lunch
5 items
- Grilled chicken sandwich
- Whole grain bread
- Avocado
- Cheese
- Side salad with olive oil
Afternoon
3 items
- Greek yogurt with honey
- Granola
- Berries
Dinner
4 items
- Salmon with lemon butter
- Brown rice
- Roasted vegetables
- Olive oil
Evening
2 items
- Casein protein shake
- Peanut butter sandwich
Tuesday
6 MealsBreakfast
4 items
- Whole grain pancakes with maple syrup
- Bacon
- Eggs
- Full-fat yogurt
Mid-Morning
3 items
- Protein bar
- Banana
- Peanut butter
Lunch
4 items
- Beef stir-fry
- Brown rice
- Mixed vegetables
- Cashews
Afternoon
2 items
- Cheese and crackers
- Apple slices
Dinner
4 items
- Chicken parmesan
- Whole wheat pasta
- Garlic bread
- Salad with dressing
Evening
2 items
- Cottage cheese with fruit
- Nuts
Wednesday
6 MealsBreakfast
4 items
- Oatmeal with protein powder
- Peanut butter
- Banana
- Whole milk
Mid-Morning
2 items
- Protein shake with oats
- Almond butter
Lunch
6 items
- Turkey club sandwich
- Whole grain bread
- Bacon
- Avocado
- Cheese
- Side of chips
Afternoon
2 items
- Greek yogurt with honey
- Granola
Dinner
4 items
- Meatballs with marinara
- Whole wheat pasta
- Garlic bread
- Salad
Evening
2 items
- Casein protein shake
- Peanut butter sandwich
Thursday
6 MealsBreakfast
4 items
- Whole grain French toast
- Maple syrup
- Bacon
- Eggs
Mid-Morning
3 items
- Protein bar
- Banana
- Almonds
Lunch
5 items
- Tuna melt
- Whole grain bread
- Cheese
- Side salad
- Fruit
Afternoon
3 items
- Greek yogurt with honey
- Granola
- Berries
Dinner
3 items
- Grilled steak
- Baked potato with butter and sour cream
- Steamed vegetables
Evening
2 items
- Cottage cheese with fruit
- Nuts
Friday
6 MealsBreakfast
4 items
- Protein pancakes
- Maple syrup
- Bacon
- Whole milk
Mid-Morning
2 items
- Protein shake with banana
- Peanut butter
Lunch
6 items
- Chicken quesadilla
- Whole wheat tortilla
- Cheese
- Avocado
- Sour cream
- Side salad
Afternoon
2 items
- Trail mix
- Dried fruit
Dinner
4 items
- Salmon with teriyaki glaze
- Brown rice
- Roasted vegetables
- Sesame seeds
Evening
2 items
- Casein protein shake
- Peanut butter sandwich
Saturday
6 MealsBreakfast
5 items
- Whole grain waffles
- Maple syrup
- Bacon
- Eggs
- Full-fat yogurt
Mid-Morning
3 items
- Protein bar
- Banana
- Almonds
Lunch
5 items
- BBQ chicken sandwich
- Whole grain bun
- Cheese
- Side of coleslaw
- Baked beans
Afternoon
3 items
- Greek yogurt with honey
- Granola
- Berries
Dinner
5 items
- Homemade pizza
- Whole wheat crust
- Lean protein
- Extra cheese
- Vegetables
Evening
2 items
- Cottage cheese with fruit
- Nuts
Sunday
6 MealsBreakfast
4 items
- Oatmeal with nuts and dried fruits
- Whole grain toast with peanut butter
- 2 eggs
- Full-fat milk
Mid-Morning
2 items
- Protein shake with banana
- Almond butter
Lunch
2 items
- Leftover pizza
- Side salad
Afternoon
2 items
- Cheese and crackers
- Apple slices
Dinner
4 items
- Roast chicken
- Roasted potatoes
- Gravy
- Steamed vegetables
Evening
2 items
- Casein protein shake
- Peanut butter sandwich
Notes
Eat every 2-3 hours to consistently supply your body with nutrients. Focus on nutrient-dense foods rather than empty calories. Combine this plan with resistance training to ensure weight gain is primarily muscle rather than fat.