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Weight Gain Meal Plan

If you are looking forward to gain weight then this write-up is for you. The diet plan presented here contains all the foods necessary for increasing body weight and muscle mass.
Saptakee Sengupta Apr 17, 2019
Putting on weight is necessary for those who stand on the lighter side of the weighing scale. You undoubtedly look better when you have gained that much weight and your clothes fit perfectly in your body instead of hanging loose. There are plenty of good tips and several diet types for people having an extremely skinny and thin built.

Tips for Gaining Weight

1. If you are skinny by birth and have an ectomorph body type by genetics, then it will take substantial time to put on those extra pounds. Begin by increasing the calories you consume everyday. Make it a point to have at least 2500-3000 cal daily. Increase the quantity of food to suffice the daily calorie requirement.
2. Increase the proportion of fats and carbohydrates in your diet. Make sure that the fats (unsaturated fats more than saturated fats) and carbohydrates (complex carbs more than simple carbs) you consume come from healthy sources. This way you get more energy and will definitely gain weight with increased amount calorie rich foods in you diet.
3. Join a gym. Get the correct exercise regimen from fitness trainer. Focus more on body building, compound weightlifting and strength training exercises. Do not go for extensive cardio as you will tend to lose weight with it. Make sure you exercise regularly to notice the difference in your body fast.

Meal Plan for Gaining Weight


  • Full cream milk: 1 glass
  • Cereal with milk honey and sugar: 1 bowl
  • Banana: 2
  • Eggs boiled/omelet/scrambled: 2
  • Wheat bread with jam, cheese or butter: 5 slices
  • Fruit smoothie with full cream milk: 1 glass


  • Smashed potatoes: 1 bowl
  • Braised lamb shanks: 1 plate
  • Submarine sandwich with steak and ham: 2 servings
  • Plain boiled rice: 2 cups
  • Tortilla with butter and cheese: 3 rolls
  • Sweet corn soup with cream: 1 bowl


  • Mixed vegetables soup with cream: 1 bowl
  • Bagel sandwich with turkey and cheese: 1 serving
  • Pasta with chicken and sauce: 1 plate
  • Boiled pulses with butter: 1 bowl
  • Salad dressed with olive oil and cheese: 1 plate
  • Baked potato: 3


  • Hamburger and hotdog
  • Tea/Coffee with cream
  • Salted almonds, cashews and pistachios
  • Strawberry and cherry juice
  • Cakes, chocolates and pastries
  • Honey soaked raisins and dry fruits
  • French fries
  • Butter/margarine sandwiches
  • Small pizza with cottage cheese
  • Roasted/boiled sweet corn
  • Pudding with brown sugar
  • Custard with honey

Points to Remember

1. Aim for gaining 1 pound per week. Avoid overeating in order to stay fit and healthy. Overeating also causes sudden weight gain, which is definitely not safe in the long run. Strike a balance in your food habits by incorporating healthy foods in your diet. This way your body will put on weight smoothly.
2. Although we have included fast foods and sugar laden foods in your weight gain snacks (French fries, pizza, burgers, chocolates, etc), have them only once a week. Try to eat more complex carbohydrates like brown rice, wheat enriched products and natural sugars.
3. Include flaxseed, cod liver oil, olives, avocados, walnuts, almonds, cashew nuts, safflower oil, sunflower oil, and mustard in your diet as they are rich in healthy fatty acids. Fatty sea fishe are also a healthy option for gaining weight.
4. The proportion of carbohydrates, fats and proteins should be within 50-60%, 25-30% and 10-15% respectively. Therefore, do not neglect proteins and other nutrients like fibers and vitamins. In essence, have fish, chicken, soy beans, protein shakes, tofu, and plenty of fruits and vegetables.
5. Consult your doctor before taking any weight gain supplements. Any pills and tonics meant for gaining weight should be prescribed by your doctor or your nutritionist before consuming. Do not take them merely by seeing ads as they might have side effects in the future.
You can follow this weight gain meal plan if you have an absolutely sound health and not suffering from any kind of health disorder. Go ahead with it, follow the tips we have explained to you and see how beautiful you look after putting on few pounds. All the best!