Meal Planning for Weight Gain: A Dietitian's 7 Day Meal Plan

Weight loss is a common goal for people looking to optimize their nutritional status and help to prevent or treat chronic disease, however it is also a goal that is not in alignment with everyone. In fact, certain population groups may be looking for the exact opposite of this and are seeking to gain weight in an effective way.

What is a Good Meal Plan to Gain Weight?

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Thankfully, there are nutrition-driven approaches to help with weight gain, whether that is to help with malnutrition or an occurrence of unintentional weight loss, or to help build muscle mass, shifting of body composition, or a sport performance focus.

These evidence-based approaches to weight gain may include the addition of plant-based or lean protein food sources, healthy snacks throughout the day, and the addition of heart healthy fats as a source of additional calories to an already well-balanced diet. Just like any other dietary pattern, a focus on weight gain meal planning should incorporate balance and variety.

How to Gain Weight in a Healthy Way

Calculating Your Caloric Surplus

In order to understand the number of calories one’s body will require to achieve the weight gain desired, it is ultimately recommended to begin the process by first speaking with a professional. A Registered Dietitian Nutritionist (RDN) can help to calculate more precise measurements of an individual’s resting metabolic rate (RMR), utilizing evidence-based calculations and approaches. This typically takes into consideration height, weight, age, and activity levels.

Understand Your Resting Metabolic Rate

To help achieve weight gain, a caloric surplus would be necessary on top of the estimated RMR. Usually, individuals who are more active will require more calories to support weight gain as compared to sedentary individuals. Once your RMR is estimated with the help of an RDN and with consideration of activity levels, it may then be decided to increase calories by an additional 5-10% above the RMR. One other approach that is commonly utilized is to add an additional 500 calories per day to one’s RMR.

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Balance Macronutrients

As with any other balanced dietary approach, for weight gain it is important to incorporate all of the macronutrients (carbohydrates, proteins, fats) without exclusion or severe restriction of one or the other. An RDN can help with determining specific percentages of each as based on an individual’s requirements since weight gain for sport performance is different from weight gain that is needed due to previous unintentional weight loss. There is not a one size fits all approach for macronutrient distribution. What can, however, be generalized is that carbohydrates should mostly be sourced from complex sources such as whole grains, fruits, vegetables, and nuts. Proteins sourced from mostly lean meats and poultry, fish, and other plant-based protein sources. And fats sourced from plant-based food sources such as olive oil, avocados, and nuts and seeds. 

Why Am I Not Gaining Weight?

Metabolism:

Your metabolism plays a crucial role in your ability to gain weight. A fast metabolism means your body burns calories quickly, making it harder to gain weight, while a slow metabolism burns calories at a slower rate, potentially leading to weight gain if calorie intake exceeds expenditure.

The Correct Caloric Intake:

One of the biggest factors influencing successful weight gain is the consistency of a caloric surplus. This surplus can be estimated in percentages (10-15% above RMR) or the addition of 500 calories above RMR.

Medical Conditions:

Another factor which can influence the pace of weight gain could be the presence of certain medical conditions. An example here would be individuals living with cancer who have unintentionally lost weight and are seeking a return to their usual body weight. Sometimes the disease process of cancer (and dependent on tumor type) produces what is called cancer cachexia, whereby the metabolic rate of an individual drastically increases, requiring more and more calories to sustain weight and prevent further loss. Sometimes, with disease states such as this, the initial focus may be weight maintenance or stabilization and then eventually weight gain.

How Do I Gain Weight If I Am Skinny?

Adding High Protein Foods to Your Meal Plan

In addition to creating a caloric surplus above the estimated RMR, the addition of foods high in protein may be required to achieve weight gain. This should be individualized based on the discussion with an RDN. Examples of calorically-dense and high protein foods include the below:

• Fish rich in healthy fats (omega-3 fatty acids)- tuna or salmon are great choices here!
• Plant based protein sources such as beans and legumes, chickpeas, black beans, lentils, and hummus
• Meats and poultry like turkey, chicken, lean beef, pork and lamb
• Eggs
• Tofu
• Any type of nut butter sourced from nuts such as peanuts, almonds, or cashews as examples
• Whole grains like whole-wheat bread, whole-wheat pasta, brown rice, and quinoa
• Higher-calorie fruits and vegetables like avocados, coconuts, bananas, apples,  mangoes, and any kind of dried fruits
• Full-fat dairy products which may include cheese, yogurt, and whole milk

Adding Healthy Fats to Your Meals

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From a macronutrient standpoint, fat is the most calorically dense macronutrient per gram therefore including higher fat food items may help you to gain weight sooner. It is important to source fats from mostly plant-based sources like olive oil and avocados because these sources will not contain saturated fats- which we know are correlated with increased risk of heart disease and inflammation.

Sometimes despite the increase in calories and protein from food sources, it can be challenging to meet the nutritional requirements needed for weight gain. Oral nutrition supplements are an additional option, ideally used between meals, to help increase calorie intake. These are usually pre-mixed shakes in bottles or they can be made at home using protein powders- there are many different ways to make different varieties of homemade protein shakes!

7-Day Sample Meal Plan for Healthy Weight Gain

Below is an example of a 7 day weight gain meal plan including breakfast, lunch, dinner, and snack ideas. This is a 2,500 calorie per day meal plan based on a 1900 calorie/day diet with 500 additional calories to help you gain weight.

DAY 1

• Meal 1: Scrambled Eggs with Spinach and Whole Wheat Toast - 500 calories
  • Ingredients: 2 large eggs, 1 cup spinach, 2 slices whole wheat bread, 1 tsp olive oil.
  • Macros: 20g protein, 35g carbs, 22g fat.
• Snack 1: Greek Yogurt with Honey and Almonds - 200 calories
  • Ingredients: 1 cup Greek yogurt, 1 tbsp honey, 10 almonds.
  • Macros: 10g protein, 18g carbs, 8g fat.
• Meal 2: Grilled Chicken Salad - 600 calories
  • Ingredients: 6 oz grilled chicken breast, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumbers, 2 tbsp olive oil, 1 tbsp balsamic vinegar.
  • Macros: 35g protein, 10g carbs, 44g fat.
• Snack 2: Apple with Peanut Butter - 300 calories
  • Ingredients: 1 large apple, 2 tbsp peanut butter.
  • Macros: 4g protein, 35g carbs, 16g fat.
• Meal 3: Salmon with Quinoa and Broccoli - 800 calories
  • Ingredients: 6 oz salmon, 1 cup quinoa (cooked), 1 cup broccoli (steamed), 1 tbsp olive oil.
  • Macros: 40g protein, 85g carbs, 30g fat. 

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DAY 2

• Meal 1: Oatmeal with Berries and Nuts - 500 calories
  • Ingredients: 1 cup oats, 1/2 cup mixed berries, 1/4 cup mixed nuts, 1 cup almond milk.
  • Macros: 15g protein, 60g carbs, 20g fat.
• Snack 1: Cottage Cheese with Pineapple - 200 calories
  • Ingredients: 1 cup cottage cheese, 1/2 cup pineapple chunks.
  • Macros: 20g protein, 20g carbs, 2g fat.
• Meal 2: Turkey and Avocado Wrap - 600 calories
  • Ingredients: 2 whole wheat tortillas, 6 oz turkey breast, 1 avocado, 1 cup lettuce, 1 tomato.
  • Macros: 40g protein, 58g carbs, 22g fat.
• Snack 2: Carrot Sticks with Hummus - 300 calories
  • Ingredients: 2 cups carrot sticks, 1/2 cup hummus.
  • Macros: 8g protein, 35g carbs, 16g fat.
• Meal 3: Beef Stir-Fry with Brown Rice - 800 calories
  • Ingredients: 6 oz beef strips, 2 cups mixed vegetables (bell peppers, broccoli, carrots), 1 cup brown rice (cooked), 2 tbsp soy sauce, 1 tbsp olive oil.
  • Macros: 35g protein, 90g carbs, 30g fat. 

DAY 3

• Meal 1: Avocado Toast with Poached Eggs - 500 calories
  • Ingredients: 2 slices whole wheat bread, 1 avocado, 2 large eggs, 1 tsp vinegar.
  • Macros: 20g protein, 45g carbs, 30g fat.
• Snack 1: Mixed Nuts - 200 calories
  • Ingredients: 1/4 cup mixed nuts.
  • Macros: 5g protein, 5g carbs, 18g fat.
• Meal 2: Quinoa and Black Bean Salad - 600 calories
  • Ingredients: 1 cup quinoa (cooked), 1 cup black beans, 1/2 cup corn, 1/2 avocado, 2 tbsp olive oil, lime juice to taste.
  • Macros: 20g protein, 90g carbs, 20g fat.
• Snack 2: Banana with Almond Butter - 300 calories
  • Ingredients: 1 large banana, 2 tbsp almond butter.
  • Macros: 4g protein, 40g carbs, 16g fat.
• Meal 3: Baked Cod with Sweet Potato Fries - 800 calories
  • Ingredients: 6 oz cod, 2 medium sweet potatoes, 1 tbsp olive oil, herbs and spices to taste.
  • Macros: 35g protein, 100g carbs, 20g fat.

DAY 4

• Meal 1: Protein Pancakes - 500 calories
  • Ingredients: 1 cup oat flour, 2 large eggs, 1/2 cup Greek yogurt, 1/2 cup almond milk, 1 tbsp honey.
  • Macros: 30g protein, 60g carbs, 12g fat.
• Snack 1: Cheese and Crackers - 200 calories
  • Ingredients: 1 oz cheese, 10 whole grain crackers.
  • Macros: 7g protein, 15g carbs, 10g fat.
• Meal 2: Lentil Soup with Whole Wheat Roll - 600 calories
  • Ingredients: 1 cup lentils, 2 cups vegetable broth, 1/2 cup diced tomatoes, 1 carrot, 1 celery stalk, 1 whole wheat roll.
  • Macros: 25g protein, 90g carbs, 10g fat.
• Snack 2: Dark Chocolate and Almonds - 300 calories
  • Ingredients: 1 oz dark chocolate, 15 almonds.
  • Macros: 5g protein, 20g carbs, 20g fat.
• Meal 3: Grilled Shrimp with Asparagus and Quinoa - 800 calories
  • Ingredients: 6 oz shrimp, 2 cups asparagus, 1 cup quinoa (cooked), 1 tbsp olive oil.
  • Macros: 40g protein, 80g carbs, 30g fat.

DAY 5

• Meal 1: Greek Yogurt Parfait - 500 calories
  • Ingredients: 1 cup Greek yogurt, 1/2 cup granola, 1/2 cup mixed berries, 1 tbsp honey.
  • Macros: 25g protein, 60g carbs, 15g fat.
• Snack 1: Hard-Boiled Eggs - 200 calories
  • Ingredients: 3 large eggs.
  • Macros: 18g protein, 1g carbs, 15g fat.
• Meal 2: Turkey Burger with Sweet Potato Wedges - 600 calories
  • Ingredients: 6 oz turkey patty, 1 whole wheat bun, lettuce, tomato, 1 medium sweet potato.
  • Macros: 40g protein, 60g carbs, 20g fat.
• Snack 2: Celery Sticks with Cream Cheese - 300 calories
  • Ingredients: 2 cups celery sticks, 4 tbsp cream cheese.
  • Macros: 6g protein, 8g carbs, 24g fat.
• Meal 3: Baked Salmon with Roasted Vegetables - 800 calories
  • Ingredients: 6 oz salmon, 2 cups mixed vegetables (zucchini, bell pepper, onion), 2 tbsp olive oil.
  • Macros: 40g protein, 40g carbs, 50g fat.

DAY 6

• Meal 1: Chia Seed Pudding - 500 calories
  • Ingredients: 3 tbsp chia seeds, 1 cup almond milk, 1 tbsp honey, 1/2 cup mixed berries.
  • Macros: 10g protein, 50g carbs, 20g fat.
• Snack 1: Sliced Cucumber with Hummus - 200 calories
  • Ingredients: 2 cups sliced cucumber, 1/2 cup hummus.
  • Macros: 6g protein, 24g carbs, 12g fat.
• Meal 2: Chicken Caesar Salad - 600 calories
  • Ingredients: 6 oz grilled chicken breast, 3 cups romaine lettuce, 1/4 cup parmesan cheese, 2 tbsp Caesar dressing, 1 cup croutons.
  • Macros: 40g protein, 40g carbs, 30g fat.
• Snack 2: Protein Shake - 300 calories
  • Ingredients: 1 scoop protein powder, 1 cup almond milk, 1 banana.
  • Macros: 25g protein, 35g carbs, 5g fat.
• Meal 3: Pork Chop with Mashed Potatoes and Green Beans - 800 calories
  • Ingredients: 6 oz pork chop, 1 cup mashed potatoes, 1 cup green beans, 1 tbsp olive oil.
  • Macros: 40g protein, 60g carbs, 40g fat.

DAY 7

• Meal 1: Breakfast Burrito - 500 calories
  • Ingredients: 2 whole wheat tortillas, 2 large eggs, 1/2 cup black beans, 1/4 cup shredded cheese, 1/4 avocado.
  • Macros: 25g protein, 45g carbs, 25g fat.
• Snack 1: Mixed Berry Smoothie - 200 calories
  • Ingredients: 1/2 cup mixed berries, 1 cup almond milk, 1 tbsp honey.
  • Macros: 2g protein, 30g carbs, 3g fat.
• Meal 2: Spinach and Feta Stuffed Chicken Breast - 600 calories
• Ingredients: 6 oz chicken breast, 1/2 cup spinach, 1/4 cup feta cheese, 1 tbsp olive oil.
• Macros: 40g protein, 5g carbs, 45g fat.
• Snack 2: Carrots and Ranch Dip - 300 calories

Achieving weight gain in a healthy and sustainable manner requires a comprehensive approach that considers individual metabolic factors, dietary habits, and lifestyle choices. While the journey to gaining weight may present unique challenges for some individuals, it is essential to remain patient and persistent in your efforts.

Remember that weight gain should not compromise your overall health and well-being. Focus on incorporating nutrient-dense foods, balanced meals, and regular physical activity into your routine to support muscle growth, energy levels, and overall vitality. Seeking support from a healthcare professional such as a registered dietitian can provide personalized guidance and support tailored to your specific needs and goals.