Comprehensive Meal Plan to Gain Weight Healthily

Meal plan to gain weight. Gaining weight in a healthy way requires a strategic approach focused on nutrient-dense foods, adequate protein intake, and a consistent caloric surplus. This meal plan is designed to help you gain weight gradually while maintaining overall health and supporting muscle growth rather than just adding body fat.

Weight Gain Plan for Naturally Skinny Individuals. Being naturally thin (sometimes called an “ectomorph” body type) presents unique challenges when trying to build muscle and gain weight. This comprehensive guide is designed specifically for skinny guys and girls who want to transform their physique with healthy weight and muscle gain.

Understanding Caloric Surplus for Weight Gain

To gain weight, you need to consistently consume more calories than your body burns. Based on research:

• For moderate weight gain, aim for 300-500 calories above your maintenance level daily
• For faster weight gain, a surplus of 500-800 calories per day is recommended
• It takes approximately 3,500 extra calories to gain one pound of weight
• For muscle gain specifically, about 2,000-2,500 extra calories weekly supports one pound of lean muscle growth

Most experts recommend a 10-20% calorie surplus above your maintenance needs for healthy weight gain, which typically results in gaining 0.25-0.5 pounds per week.

Pro Tip: Work with a Registered Dietitian to gain weight healthily

If you struggle with gaining weight, consider working with a registered dietitian (RD). RDs can help you gain weight by creating a custom meal plan tailored to your food preferences and supporting you as you work toward your goals.

RDs are nutrition professionals who can provide extra support and guidance so you can meet your weight gain goals in a healthy and sustainable way. RDs can also help with managing certain health conditions, food allergies, and intolerances. 

There are even specialty dietitians who often help people gain weight, such as those specific for bodybuilders.

You can use Zaya Care’s free Dietitian Search Tool to take the first step toward reaching your weight gain goals with an RD on your side. 

When you request an appointment with one of our Registered Dietitians here at Zaya Care, we’ll check your insurance so you know exactly how much you’ll have to pay, if anything at all.

It’s worth noting that 90% of Zaya Care patients pay $0 for nutrition care with a registered dietitian, as we are in-network with many major carriers.

Calculating Your Calorie Needs

Before starting this meal plan, determine your specific calorie needs:

1. Calculate your Resting Metabolic Rate (RMR): Multiply your current weight in pounds by 12
   • Example: 150 lbs × 12 = 1,800 calories/day
2. Factor in your activity level by multiplying your RMR by:
   • Lightly active (light exercise 1-3 days/week): × 1.2
   • Moderately active (moderate exercise 3-5 days/week): × 1.4
   • Very active (hard exercise 6-7 days/week): × 1.6
   • Extra active (extra-hard exercise 6-7 days/week): × 1.8
   • Super active (extra-hard exercise 6-7 days/week + physical job): × 1.9
   Example: 1,800 × 1.4 (moderately active) = 2,520 calories/day for maintenance
3. Add your surplus of 10-20% for weight gain:
   • 2,520 × 1.1 (10% surplus) = 2,772 calories/day
   • 2,520 × 1.2 (20% surplus) = 3,024 calories/day

Key Principles for Healthy Weight Gain

1. Focus on nutrient-dense foods rather than empty calories
2. Prioritize protein intake (1.6-2.2g per kg of body weight) for muscle growth
3. Eat frequent, smaller meals (5-6 per day) to increase total calorie intake
4. Include healthy fats which provide more calories per gram than proteins or carbs
5. Balance macronutrients with adequate carbohydrates to fuel activity
6. Stay hydrated but drink beverages after meals, not before (to avoid filling up)
7. Time your nutrition around workouts for optimal muscle growth

Sample weight gain meal plan for a day

If you are not sure how to create a weight gain meal plan, below is an example of a 3,000-calorie, daily, healthy meal plan for weight gain. 

• Breakfast: ½ cup of rolled oats with 2 tablespoons of natural peanut butter, 2 tablespoons pure maple syrup, ¼ cup chopped walnuts, and a sliced banana.
• Snack: Mozzarella string cheese with an apple and 2 hard-boiled eggs (260 calories).
• Lunch: 1 cup chopped chicken breast in a whole grain tortilla with 2 tablespoons of hummus, 1 ounce of feta cheese, 1 ounce of diced olives, and a handful of fresh spinach with a side of roasted sweet potato.
• Snack: 1 slice of whole grain toast with ½ mashed avocado, 1 teaspoon olive oil drizzled, and 2 tablespoons of hemp hearts. 
• Dinner: 6 ounces of Atlantic salmon with 1 cup of cooked quinoa and 1 cup of broccoli roasted in 1 teaspoon of extra virgin olive oil and topped with ¼ cup shredded cheddar cheese.
• Snack: 1 cup of diced strawberries with 1 ounce of dark chocolate and 1 tablespoon of natural peanut butter drizzled.

7-Day Weight Gain Meal Plan (3,000 calories)

This meal plan provides approximately 3,000 calories daily. Adjust portion sizes up or down based on your specific calorie target.

Day 1

Breakfast (700 calories)

• 2 whole eggs + 3 egg whites scrambled with 1/4 cup shredded cheese
• 2 slices whole grain toast with 2 tbsp almond butter
• 1 medium banana
• 1 cup whole milk

Mid-Morning Snack (350 calories)

• 1 cup Greek yogurt (full-fat)
• 1/4 cup granola
• 1 tbsp honey
• 1/4 cup mixed berries

Lunch (650 calories)

• 6 oz grilled chicken breast
• 1 cup cooked brown rice
• 1 cup roasted vegetables with 1 tbsp olive oil
• 1 medium avocado

Afternoon Snack (300 calories)

• 1 apple
• 2 tbsp peanut butter
• 1 string cheese

Dinner (750 calories)

• 6 oz salmon fillet
• 1 medium sweet potato with 1 tbsp butter
• 2 cups mixed vegetables sautéed in 1 tbsp olive oil
• 2 tbsp hummus with 1 whole wheat pita

Evening Snack (250 calories)

• Protein shake: 1 scoop whey protein with 1 cup whole milk
• 1 oz (small handful) mixed nuts

Day 2

Breakfast (700 calories)

• Smoothie bowl: 1 banana, 1 cup frozen berries, 1 scoop protein powder, 1 cup whole milk, 2 tbsp almond butter
• 1/4 cup granola topping
• 2 tbsp chia seeds

Mid-Morning Snack (350 calories)

• 2 slices whole wheat toast with 1/4 cup cottage cheese
• 1/2 avocado mashed on top
• Sprinkle of hemp seeds

Lunch (650 calories)

• Turkey sandwich: 2 slices whole grain bread, 5 oz turkey, 1 slice cheese, lettuce, tomato, 1 tbsp mayo
• 1 cup vegetable soup
• 1 apple
• 1 oz dark chocolate

Afternoon Snack (300 calories)

• Homemade trail mix: 1/4 cup mixed nuts, 2 tbsp dried fruit, 1 tbsp dark chocolate chips

Dinner (750 calories)

• 6 oz grass-fed beef steak
• 1 cup mashed potatoes with 1 tbsp butter and 2 tbsp sour cream
• 1 cup steamed broccoli with 1 tbsp olive oil
• 1 dinner roll with 1 tsp butter

Evening Snack (250 calories)

• 1 cup cottage cheese
• 1/4 cup pineapple chunks
• 1 tbsp honey

Day 3

Breakfast (700 calories)

• 3 whole grain pancakes with 2 tbsp maple syrup
• 2 tbsp nut butter
• 3 scrambled eggs
• 1 cup strawberries

Mid-Morning Snack (350 calories)

• 1 bagel with 2 tbsp cream cheese
• 1 hard-boiled egg

Lunch (650 calories)

• Tuna pasta salad: 1 cup cooked pasta, 4 oz tuna, 2 tbsp mayo, diced vegetables
• 1 cup cherry tomatoes
• 1 orange
• 1 oz cheese cubes

Afternoon Snack (300 calories)

• Greek yogurt parfait: 1 cup Greek yogurt, 2 tbsp honey, 1/4 cup granola

Dinner (750 calories)

• 6 oz grilled chicken thighs
• 1 cup quinoa cooked in chicken broth
• 1 cup roasted vegetables with 1 tbsp olive oil
• 1 tbsp pesto sauce
• 1 small dinner roll with 1 tsp butter

Evening Snack (250 calories)

• 1 cup whole milk
• 2 oatmeal cookies

Day 4

Breakfast (700 calories)

• Breakfast burrito: 2 scrambled eggs, 1/4 cup black beans, 1/4 cup cheese, salsa in whole wheat tortilla
• 1 cup homemade breakfast potatoes with 1 tbsp olive oil
• 1/2 avocado

Mid-Morning Snack (350 calories)

• Protein smoothie: 1 cup whole milk, 1 scoop protein powder, 1 banana, 1 tbsp almond butter

Lunch (650 calories)

• 6 oz grilled chicken in a wrap with 1 tbsp hummus, veggies, and 1 tbsp olive oil dressing
• 1 cup chickpea salad
• 1 medium pear
• 2 tbsp dried cranberries

Afternoon Snack (300 calories)

• 1/2 cup guacamole
• 1 oz tortilla chips
• 1 string cheese

Dinner (750 calories)

• 6 oz baked cod with lemon and herbs
• 1 cup brown rice pilaf with 1 tbsp olive oil and herbs
• 1 cup steamed green beans with 1 tbsp almond slivers
• 1 small whole wheat roll with 1 tsp butter

Evening Snack (250 calories)

• 1 cup Greek yogurt with 1 tbsp honey
• 2 tbsp granola

Day 5

Breakfast (700 calories)

• 2 cups oatmeal cooked with 1 cup whole milk
• 2 tbsp maple syrup
• 2 tbsp chopped nuts
• 1 sliced banana
• 2 boiled eggs

Mid-Morning Snack (350 calories)

• 2 rice cakes with 2 tbsp nut butter
• 1 medium apple
• 1 string cheese

Lunch (650 calories)

• Hearty sandwich: 2 slices whole grain bread, 4 oz sliced chicken, 1 slice cheese, 1 tbsp mayo, lettuce, tomato
• 1 cup vegetable soup
• 1 cup grapes
• 1 oz dark chocolate

Afternoon Snack (300 calories)

• Protein bar (approximately 250-300 calories)
• 1 small handful of almonds

Dinner (750 calories)

• 6 oz turkey meatballs
• 1.5 cups whole wheat pasta with 1/4 cup marinara sauce
• 1 cup zucchini sautéed with 1 tbsp olive oil
• 1 slice garlic bread

Evening Snack (250 calories)

• 1/2 cup cottage cheese
• 1/4 cup pineapple
• 10 whole grain crackers

Day 6

Breakfast (700 calories)

• Avocado toast: 2 slices whole grain toast, 1 whole avocado mashed, 2 poached eggs
• 1 cup berries
• 1 cup whole milk

Mid-Morning Snack (350 calories)

• 1/2 cup hummus
• 1 cup baby carrots and bell pepper strips
• 1 oz whole grain crackers

Lunch (650 calories)

• Power bowl: 1 cup quinoa, 4 oz grilled chicken, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 2 tbsp Greek yogurt
• 1 apple
• 1 oz cheese

Afternoon Snack (300 calories)

• 1 cup Greek yogurt
• 1/4 cup granola
• 1 tbsp honey

Dinner (750 calories)

• 6 oz grilled steak
• 1 large baked potato with 2 tbsp sour cream and 1 tbsp butter
• 1 cup roasted Brussels sprouts with 1 tbsp olive oil
• 1 dinner roll with 1 tsp butter

Evening Snack (250 calories)

• Protein shake: 1 scoop protein powder, 1 cup whole milk, 1/2 banana

Day 7

Breakfast (700 calories)

• Breakfast hash: 1 cup diced potatoes, 2 scrambled eggs, 2 oz breakfast sausage, 1/4 cup cheese, sautéed peppers and onions
• 1 slice whole grain toast with 1 tbsp butter
• 1 orange

Mid-Morning Snack (350 calories)

• Smoothie: 1 cup whole milk, 1 banana, 2 tbsp peanut butter, 1 tbsp honey

Lunch (650 calories)

• Wrap: whole wheat tortilla with 4 oz tuna salad, lettuce, 1/4 avocado
• 1 cup minestrone soup
• 1 medium apple
• 1 oz cheese

Afternoon Snack (300 calories)

• 1/4 cup mixed nuts
• 1/4 cup dried fruit

Dinner (750 calories)

• 6 oz roasted chicken
• 1 cup wild rice with mushrooms and 1 tbsp olive oil
• 1 cup roasted carrots with 1 tbsp honey glaze
• 1 whole wheat dinner roll with 1 tsp butter

Evening Snack (250 calories)

• 1 cup cottage cheese
• 2 tbsp fruit preserves
• 5 whole grain crackers

5 Foods to Help You Gain Weight and Build Muscle

1. Whole Grains (Oats, Brown Rice, Quinoa, Barley, Farro, Bulgur)

Whole grains are rich in carbohydrates, fiber, plant-based protein, vitamins, and minerals. They are a great addition to any type of eating plan. To gain weight, simply eat more of them.

For example, if you usually consume 1 cup of rice with dinner, increase your serving to 1.5 to 2 cups. One and a half cups of brown rice provide 372 calories, 8 grams of protein, and 5 grams of fiber.

Oatmeal or overnight oats with nuts, seeds, and fresh fruit is a great breakfast that provides fueling carbohydrates, healthy fats, and protein.

2. Whole-Grain Bagels

Bagels are denser than traditional bread and therefore higher in calories. One large bagel can provide upward of 320 calories and 14 grams of protein.Swap regular bread for a whole-grain bagel to make sandwiches for a post-workout meal.

3. Eggs

Eggs are a moderate-energy, high-protein food. One egg provides about 71 calories and 6 grams of protein. FoodData Central. They can be consumed at any meal and added to recipes.

4. Low-Fat Cottage Cheese

Cottage cheese is a great source of protein with 23.5 grams in 1 cup. Cottage cheese can be used as a topper for toast with fresh fruit, mixed into yogurt or smoothies, or blended and used in dips. Mix it with fresh fruit, chopped nuts, and a drizzle of honey for a cottage cheese parfait.

16. Chicken

Chicken is a lean source of protein. You can increase the calories through preparation methods. Add chicken to your salad with a vinaigrette dressing or top it with a nut-based crumble for added calories and healthy fat. Four ounces of grilled chicken breast provides about 170 calories and 34 grams of protein.

Best Foods for Gaining Weight

Focus on incorporating these nutrient-dense, calorie-rich foods into your meal plan:

Protein Sources

• Lean meats (chicken, turkey, lean beef)
• Fatty fish (salmon, tuna, mackerel)
• Eggs (whole eggs, not just whites)
• Dairy (whole milk, Greek yogurt, cheese)
• Plant proteins (lentils, chickpeas, tofu, tempeh)

Carbohydrates

• Whole grains (brown rice, quinoa, oats, whole wheat bread)
• Starchy vegetables (potatoes, sweet potatoes, corn)
• Fruits (bananas, dried fruits, avocados, mangoes)
• Pasta (preferably whole grain)
• Beans and legumes

Healthy Fats

• Nuts and nut butters (almonds, walnuts, peanut butter)
• Seeds (chia, flax, pumpkin, sunflower)
• Olive oil, avocado oil, coconut oil
• Avocados
• Full-fat dairy products
• Dark chocolate (70%+ cacao)

Calorie-Dense Additions

• Smoothie add-ins (protein powder, nut butters, full-fat yogurt)
• Toppings (granola, nuts, seeds, dried fruit)
• Dressings and sauces (olive oil-based dressings, pesto, hummus)
• Healthy condiments (guacamole, nut butters, tahini)

Meal Prep Tips

To ensure consistency with your weight gain meal plan:

1. Batch cook staples: Prepare rice, quinoa, and roasted vegetables in larger quantities.
2. Pre-portion snacks: Have grab-and-go options ready to maintain your eating schedule.
3. Prepare protein sources: Cook chicken, hard-boil eggs, and prepare meat in advance.
4. Make breakfast ready: Overnight oats, egg muffins, or pre-made smoothie ingredients save time.
5. Stock calorie-dense ingredients: Keep nuts, nut butters, avocados, and olive oil on hand.

Supplements to Consider

While whole foods should be your primary focus, these supplements may help with weight gain:

1. Protein powder: Convenient for adding extra protein between meals
2. Creatine: Well-researched supplement for increasing muscle mass when combined with resistance training
3. Mass gainers: Pre-made high-calorie shakes (use sparingly and prioritize whole foods)
4. Omega-3 fatty acids: Support overall health and may help with muscle recovery

Exercise Recommendations

To ensure the weight you gain is primarily muscle rather than fat:

1. Prioritize strength training: Focus on compound exercises like squats, deadlifts, bench press, and rows
2. Progressive overload: Gradually increase weight, reps, or sets to continuously challenge your muscles
3. Limit excessive cardio: While some cardio is good for health, too much can make gaining weight difficult
4. Rest adequately: Allow 48 hours of recovery between training the same muscle group
5. Consume protein within 30-60 minutes post-workout: Support muscle recovery and growth

Monitoring Your Progress

Track your progress to ensure healthy weight gain:

1. Weigh yourself weekly: Not daily, as natural weight fluctuations can be misleading
2. Take measurements: Track changes in chest, waist, hips, arms, and legs
3. Monitor strength gains: Keep a workout log to track increasing strength
4. Consider body composition testing: More accurate than scale weight alone
5. Adjust calories as needed: If you’re not gaining, gradually increase your calorie intake

Final Tips for Success

1. Eat even when not hungry: Set meal times and stick to them
2. Drink calories when necessary: Smoothies and shakes can help when appetite is low
3. Avoid drinking water right before meals: This can reduce the amount of food you can eat
4. Keep healthy, high-calorie snacks available: Nuts, dried fruits, and protein bars are convenient options
5. Be patient and consistent: Healthy weight gain takes time

Remember that healthy weight gain is a gradual process. Aim for gaining 0.5-1 pound per week to minimize fat gain while maximizing muscle development. If you have any underlying health conditions, consult with a healthcare provider before starting a weight gain program.

Meal Plan to Gain Weight – 5 FAQs