Sample meal plan for weight gain diet

If you experience an unexpected weight loss or if you feel it is too thin, you may cause a change in diet that is useful for weight gain. You need to increase your caloric intake every day to get the necessary pounds. The easiest way to increase calories is to eat foods with high energy density. This means that calories are high.

Some foods are better for you than others. It is best to choose high-calorie food, but it is nutritious and good for you. Foods such as pulses, avocados, nuts and seeds are just one example of healthy weight gain foods.

You can also increase caloric intake by eating junk food such as candy, cake, cookie, sweet soft drink, but do not depend too much on nutritional value, so please do not depend too much. Besides calories, vitamins, minerals, fibers, or antioxidants tend not to be high.

The way to increase your weight is as follows
First, we use the Harris-Benedict equation to determine the daily calorie requirement of the current weight and add about 500 calories per day. It helps to earn a profit of one pound or more per week. Gradual weight change is the best.

Once you have decided how much calories you need per day, plan daily menus including meals and snacks. Next, you can create a shopping list for a few days or a week. It is a good thing to prepare yourself to get healthy and high calorie food.

You may think that meal planning is difficult, but that is not the case. Please look at my sample meal plan and make a weight gain diet of 2,500 calories. It has a good balance of health and high calorie foods so you can get lots of nutrients and fibers. If you feel more calories are needed, you can adjust this menu by adding snacks or eating more parts.

Example 2, 500 calorie menu


  • 1 cup oatmeal, half cup, reduced fat milk, half cup raisin
  • One cup orange juice
  • 1 cup of black coffee
  • Morning snack
  • 1 piece of apple and 24 pieces of almonds
  • One cup of water


  • In the sandwich there are two large slices of whole grain bread, sliced ​​turkey, tomato slice, lettuce, mustard
  • Reduced fat milk 10 oz glass
  • Add freshly baked sweet potato with butter and margarine

Afternoon snack
One protein bar
One cup of water


  • 3 tablespoons salad dressing garden salad
  • 6 ounces salmon fillet
  • I ate a cup of spinach
  • 1/2 cup mashed potatoes, butter or margarine
  • 1 cup of wine (or milk or 100% fruit juice)
  • One wheat dinner roll

Nocturnal snack

  • Half cup plain yoghurt and half sliced ​​strawberries
  • One cup of water
  • This menu can be brought to 3,000 calories using the following additional functions:


  • Add 2 tablespoons peanut butter 1 slice whole grain toast
  • Morning or afternoon snacks

Key to raise weight
If you have an appetite, please eat at least three meals each day. If you do not feel like eating more, it may work with 5 or 6 small meals every few hours.

If you tend to forget to eat on a regular basis, you can set alerts using alarm clocks, computers, tablets, or smartphone timers. Or please leave notes on the desk.

Carbohydrates are the energy of your body’s preferred form and need to give the body the energy and some extra calories needed to do daily work. Use whole grain bread and cereals, fruits, vegetables to increase carbohydrate intake and increase calories.

Do not rely on eating highly processed junk food to get your extra calories. They have high energy density, but their nutritional value is low. To make matters worse, if there are a lot of saturated fats, trans fat, sugar and sodium, it may adversely affect your health.

Fat can be your friend. Since fat is high in calories, eating higher fat food helps to gain weight. Choose wisely. Best weight gain foods include healthy fats such as fish, avocado, olive oil, flax, nuts, seeds.

Adding extra calories a day by eating healthier food is the best way to increase your weight. Although junk food has high calorie, there is no nutritional value and health benefits of nutritious food as a whole, there is no best choice for weight gain. A healthy diet is always the best way to add nutrients, just change your calorie count to serve your weight management goals.

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