7 Day Healthy Diet Plan For Weight Gain

DIET PLAN FOR WEIGHT GAIN

Here are some great tips for Diet Plan For Weight Gain, While losing weight is a good aim for many individuals, it is not the case for everyone. There are several reasons why you would wish to acquire weight. Perhaps you’re trying to gain muscle and want your diet to help you do so, or perhaps you’re recuperating from an illness that has caused you to lose weight.

Whatever your motivation, we’ve got you covered with our 5-day eating plan for healthy weight gain. These nutrient-dense, whole-food breakfast, lunch, dinner, and snack dishes emphasize fiber-rich whole grains, lean protein (including plant-based protein choices), healthy fats, and many fruits and vegetables. We’ve simplified the process of consuming the calories you need to gain weight with some simple meal-prep procedures and dishes that serve you several times.

Foods to Increase Your Weight Gain

Macronutrients are important when it comes to gaining weight and muscle. However, it is a misconception that to develop muscle, you must eat only high-protein meals. While protein is essential for mending the micro-tears that weightlifting and other activities cause in your muscles, carbs and fats continue to play a crucial role in your body as you bulk up—don’t overlook them! Here are some things to eat to have a good balance of healthy fats, complex carbs, and protein.

  • Salmon, tuna, herring, and anchovies, and other oily fish.
  • Meats like turkey, chicken, and lean beef, pig, and lamb.
  • Chickpeas, black beans, lentils, cannellini beans, and hummus are examples of beans and legumes.
  • Eggs
  • Nuts like Cashew, peanut, almond, walnut, and pecan butter.
  • Fibers: found in whole grains such as whole-wheat bread, whole-wheat pasta, brown rice, and quinoa.
  • Avocados, coconut, bananas, mangoes, and dried fruit are all high-calorie fruits and vegetables.
  • Dairy products with high-fat content, such as milk, yogurt, and cheese

Sample Menu(Diet Plan For Weight Gain)

This is what a 5-day 3,000-calorie diet would look like.

Monday

Breakfast

1 cup (80 grams) oats, 1 cup (240 milliliters) dairy or plant-based milk, 1 sliced banana, and 2 tablespoons (33 grams) peanut butter.

Snack

Trail mix using 1 cup (80 grams) dry cereal, 1/4 cup (30 grams) granola, 1/4 cup (34 grams) dried fruit, and 20 almonds

Lunch

1 cup (100 g) spaghetti, 3/4 cup (183 g) tomato sauce, 4 ounces (112 g) cooked ground beef, 1 medium breadstick, 1 tablespoon (14 g) butter

Snack

1 cup cottage cheese (226 grams) and 1/2 cup blueberries (70 grams) 

Dinner

4 oz. (110 g) salmon, 1 cup (100 g) brown rice, and 5 asparagus spears 

Tuesday

Breakfast

 2 cups (480 mL) dairy or plant-based milk, 1 cup (227 g) yogurt, 1 cup (140 g) blueberries, and 2 tablespoons (33 g) almond butter blended into a smoothie

Snack

2 string cheese pieces, 1 piece of fruit, and 1 granola bar

Lunch:

3 ounces (85 grams) of baby carrots, a 12-inch sub sandwich with meat, cheese, and vegetables on the side, 2 tablespoons (28 grams) of hummus, and apple slices

Snack

1 scoop whey protein powder in 1 cup (240 ml) dairy or plant-based milk 

Dinner

4 ounce (113 gram) sirloin steak, 1 medium (173 gram) baked potato with 1 tablespoon (14 gram) butter, and 1 cup (85 gram) broccoli 

Wednesday

Breakfast

3 whole-wheat waffles, 2 tablespoons (33 grams) peanut butter, 1 orange, and 2 cups (480 ml) plant-based or dairy milk

Snack

1 nut-based granola bar and 1 ounce (28 grams) almonds

Lunch

6-ounce lunch (170-gram) 1 1/2 cup (86 grams) of homemade sweet potato fries cooked in olive oil, as well as a 90 percent-lean burger on a whole-wheat bun with 1 tomato slice and lettuce leaf.

Snack

1 cup (227 grams) Greek yogurt and 1 cup (140 grams) strawberries as a snack

Dinner

4 oz. (112 g) chicken breast, 1/2 cup (84 g) quinoa, and 1 1/3 cup (85 g) sugar snap peas

Thursday

Breakfast

3 egg omelets with sliced onions, red and green bell peppers, and 1/4 cup (28 grams) shredded cheese for breakfast, with 2 cups (480 ml) dairy or plant-based milk to drink

Snack

1 slice whole-wheat bread with 2 tablespoons (33 grams) of peanut butter and 1 banana

Lunch

8 ounces (226 grams) tilapia fillets, 1/4 cup (32 grams) lentils, and a salad with 1/4 cup (30 grams) walnuts 

Snack

2 sliced hard-boiled eggs on a mixed green salad

Dinner

4-ounce (114-gram) turkey breast, chopped onions, garlic, celery, and sweet peppers, 1/2 cup (123 grams) canned diced tomatoes, and 1/2 cup (120 grams) cannellini beans, topped with 1/4 cup (28 grams) shredded cheese To taste, season with oregano, bay leaves, chili powder, and cumin.

Friday

Breakfast

 1 apple,  1 cup (80 grams) oatmeal with 1 cup (240 ml) dairy or plant-based milk, 3 whole eggs

Snack

1 cup plain yogurt (226 grams), 1/4 cup (30 grams) granola, and 1/2 cup (70 grams) raspberries

Lunch

6 ounces (168 grams) chicken breast, 1 medium sweet potato (151 grams), 3/4 cup (85 grams) green beans, and 1 ounce (28 grams) of nuts

Snack

1/2 cup (130 grams) chickpeas on greens 

Dinner

 6 ounces (170 grams) diced sirloin steak, 1/2 cup (130 grams) black beans, 1/2 cup (90 grams) brown rice, 1 cup (35 grams) shredded lettuce and spinach, and 2 tablespoons (16 grams) salsa in a burrito bowl.

Last but not least

A 3,000-calorie diet may help you maintain or gain weight depending on various factors, including your exercise level and body size.

Whole, minimally processed foods, including fruits, vegetables, whole grains, healthy fats, and lean meats, should make up the majority of your diet, if not all of it.

Highly processed refined meals, such as bacon, potato chips, sweets, cookies, sweetened cereals, and sugary beverages, on the other hand, should be avoided.

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