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Struggling to gain weight can be frustrating, but the right weight gain meal plan makes all the difference. From our experience, eating more isn’t just about piling on extra food—it’s about choosing nutrient-dense, high-calorie meals that fuel the body in a balanced way.
This guide lays out a full 5-day meal plan filled with proteins, healthy fats, and energy-boosting carbohydrates to support muscle growth and overall health. After putting it to the test, we know that incorporating calorie-rich snacks, strategic meal timing, and the right portion sizes can help make weight gain easier and more sustainable.
According to our research, consistency is key, and with the right foods and a structured approach, reaching weight goals becomes both manageable and enjoyable.
5-Day Meal Plan for Weight Gain
Day 1
Breakfast
Scrambled eggs with whole-grain toast and avocado make a balanced and filling breakfast. To prepare, whisk two eggs with a splash of whole milk and cook over medium heat until fluffy.
Toast a slice of whole grain bread and top it with mashed avocado, seasoned with salt and pepper. Serve with a side of Greek yogurt drizzled with honey and sprinkled with mixed nuts for added protein and healthy fats. A glass of whole milk rounds out this calorie-packed meal.
Morning Snack
A peanut butter and banana smoothie is an easy way to get extra calories in a delicious drink. Blend one ripe banana with two tablespoons of peanut butter, one cup of whole milk, and a handful of ice.
For extra creaminess, add Greek yogurt or a scoop of protein powder. This smoothie is packed with healthy fats, protein, and natural sugars for sustained energy.
Lunch
A grilled chicken sandwich on whole-grain bread is a simple yet hearty meal. Season and grill a chicken breast until fully cooked, then layer it on toasted whole grain bread with a slice of cheese, fresh lettuce, and tomato.
A side of roasted sweet potatoes complements the meal—simply chop the potatoes into cubes, toss with olive oil and seasoning, and bake at 400°F (200°C) for 25 minutes.
Afternoon Snack
Trail mix is a great high-calorie snack that requires no preparation. Simply combine a handful of almonds, walnuts, dried fruit, and dark chocolate pieces for a tasty, energy-dense mix that provides protein, healthy fats, and antioxidants.
Dinner
Baked salmon with quinoa and steamed broccoli is a powerhouse meal for weight gain, and is a fantastic option for high-calorie meal prep. Season a salmon fillet with salt, pepper, and lemon juice, then bake at 375°F (190°C) for 15–20 minutes.
Cook quinoa according to package instructions and steam fresh broccoli until tender. Drizzle olive oil over the dish for extra calories and flavor.
Bedtime Snack
Cottage cheese with pineapple chunks is a light but protein-rich snack before bed. Simply scoop a cup of full-fat cottage cheese into a bowl and top it with fresh pineapple chunks for natural sweetness and vitamin C.
Day 2
Breakfast
A warm bowl of oatmeal is a comforting, nutrient-dense start to the day. Cook one cup of oats in whole milk for extra calories and creaminess. Stir in sliced bananas and a tablespoon of almond butter for natural sweetness and healthy fats. Serve with two hard-boiled eggs for added protein.
Morning Snack
Apple slices with almond butter are an easy and delicious snack. Slice an apple into wedges and spread almond butter on each piece. This combination provides fiber, protein, and healthy fats for sustained energy.
Lunch
A turkey and cheese wrap is quick to prepare and full of protein. Spread hummus on a whole wheat tortilla, then layer turkey slices, shredded cheese, avocado, and roasted bell peppers. Roll it up tightly and slice it in half. Serve with a simple mixed greens salad drizzled with olive oil for extra healthy fats.
Afternoon Snack
A protein bar with a handful of cashews makes for a convenient and nutrient-dense snack. Look for a protein bar with at least 200 calories and 15 grams of protein. Pair it with cashews for a dose of heart-healthy fats.
Dinner
A beef stir-fry with brown rice is a flavorful, high-calorie meal. Slice beef into strips and cook in a pan with olive oil, garlic, and soy sauce. Add broccoli, bell peppers, and any other vegetables, sautéing until tender. Serve over a bowl of cooked brown rice and enjoy with a glass of whole milk.
Bedtime Snack
Dark chocolate with almonds is a simple way to satisfy cravings while boosting calorie intake. Break a few pieces of dark chocolate and pair them with a handful of almonds for a sweet and salty snack.
Day 3
Breakfast
Whole grain pancakes with maple syrup and blueberries are a delicious, calorie-dense option. Prepare pancake batter using whole grain flour, eggs, whole milk, and a touch of honey.
Cook on a hot griddle until golden brown, then top with fresh blueberries and maple syrup. Pair with a protein smoothie made by blending whole milk, Greek yogurt, peanut butter, and strawberries.
Morning Snack
Hard-boiled eggs with whole wheat crackers offer a simple, protein-rich snack. Boil eggs for 10–12 minutes, peel, and slice. Serve with whole wheat crackers for added fiber and crunch.
Lunch
A quinoa salad with feta cheese, chickpeas, grilled chicken, and olive oil dressing is light but packed with nutrients. Cook quinoa according to package directions, then mix in cooked chicken, crumbled feta, chickpeas, and a drizzle of olive oil.
Afternoon Snack
Cheese and whole-grain crackers make for an easy, satisfying snack. Choose full-fat cheese and pair it with whole-grain crackers for a combination of protein, fats, and fiber.
Dinner
Chicken and vegetable curry with basmati rice is a flavorful, high-calorie dish. Cook diced chicken in a pan with coconut milk, curry powder, and chopped vegetables like bell peppers and carrots. Simmer until tender, then serve over fluffy basmati rice.
Bedtime Snack
A handful of walnuts with a small protein shake is an easy way to end the day. Blend protein powder with whole milk for a calorie boost, and enjoy with a handful of walnuts for extra healthy fats.
Day 4
Breakfast
Scrambled eggs with sautéed spinach and whole-grain toast make for a nutritious and protein-rich meal. Sauté fresh spinach in olive oil for a minute, then add whisked eggs and cook until set.
Serve with toasted whole-grain bread for fiber and complex carbs. Pair with a smoothie made by blending banana, Greek yogurt, and almond butter for added protein and calories.
Morning Snack
Trail mix with dried fruits and nuts is an easy and nutrient-dense snack. Mix a handful of almonds, walnuts, raisins, and dried cranberries with some sunflower seeds for a balance of healthy fats, fiber, and natural sweetness.
Lunch
A tuna salad sandwich is a simple yet protein-packed lunch. Mix canned tuna with Greek yogurt or mayonnaise, season with salt and pepper, and spread onto whole wheat bread. Add lettuce, tomato, and avocado for extra flavor and healthy fats.
Afternoon Snack
Greek yogurt with granola is a creamy and crunchy snack filled with protein and fiber. Scoop full-fat Greek yogurt into a bowl, drizzle with honey and sprinkle with granola for added texture and calories.
Dinner
Pork chops with baked sweet potatoes and green beans create a hearty and filling meal. Season pork chops with salt, pepper, and garlic powder, then pan-sear or bake at 375°F (190°C) until cooked through. Bake sweet potatoes at 400°F (200°C) for about 30 minutes, and steam green beans until tender.
Bedtime Snack
Peanut butter celery sticks are a fun and nutritious bedtime snack. Simply spread peanut butter onto celery sticks and enjoy. The combination of protein, fiber, and healthy fats makes this a satisfying way to end the day.
Day 5
Breakfast
A toasted bagel with cream cheese and smoked salmon provides a rich combination of protein, healthy fats, and carbs. Spread full-fat cream cheese on a whole-grain bagel and top with smoked salmon. Serve with a smoothie made from whole milk, protein powder, and peanut butter for extra calories.
Morning Snack
Cherries and Greek yogurt make for a refreshing and protein-rich snack. Simply pit fresh cherries and mix them into a bowl of full-fat Greek yogurt for a naturally sweet treat.
Lunch
A grilled chicken Caesar salad is a flavorful, high-protein meal. Grill a chicken breast, slice it, and serve over a bed of romaine lettuce. Toss with whole-grain croutons, Parmesan cheese, and a creamy Caesar dressing.
Afternoon Snack
A PB&J smoothie is an easy and delicious way to boost calorie intake. Blend whole milk, protein powder, peanut butter, and frozen strawberries for a rich, creamy shake.
Dinner
Spaghetti and meatballs with marinara sauce is a comforting and calorie-dense meal. Cook whole-grain pasta according to package instructions.
For the meatballs, mix ground beef with breadcrumbs, egg, and seasoning, then bake at 375°F (190°C) for about 20 minutes. Serve with marinara sauce and sprinkle with Parmesan cheese.
Bedtime Snack
Cottage cheese with peaches is a light but protein-packed snack. Simply scoop cottage cheese into a bowl and top with sliced peaches for natural sweetness.
How Many Calories Do You Need to Gain Weight?
The number of calories you need to gain weight depends on factors like age, gender, metabolism, and activity level.
It will also depend on your goals somewhat, such as whether you’re doing bulking meal prep or you’re following a bodybuilding meal plan.
According to our research, most people need to eat 500–1000 extra calories per day to gain 0.5 to 1 pound per week. A quick way to estimate your needs:
Multiply your weight (in pounds) by 12–14 for maintenance.
Add 500–1000 calories to this number to promote weight gain.
For example, if you weigh 150 pounds, your estimated maintenance calories are 1800–2100 per day. To gain weight, you should aim for 2300–3100 calories daily.
For a more precise plan tailored to your body, activity level, and goals, connect with a Registered Weight Gain Dietitian at Berry Street for a personalized 7-day meal plan designed just for you.
What Should You Eat to Gain Weight?
To gain weight healthily, focus on nutrient-dense, high-calorie foods, including:
Protein-Rich Foods
Eggs
Chicken, turkey, beef, pork, and fish
Greek yogurt, cheese, and cottage cheese
Beans, lentils, and tofu
Nuts, seeds, and nut butter
Protein powders (whey, casein, or plant-based)
Healthy Fats
Avocados
Olive oil and coconut oil
Nuts and seeds
Nut butters
Full-fat dairy
Carbohydrates for Energy
Whole grains (brown rice, quinoa, whole wheat bread, oats)
Starchy vegetables (sweet potatoes, squash, peas)
Fruits (bananas, mangoes, dates, dried fruit)
Conclusion
Gaining weight in a healthy way is all about consistency, balance, and choosing nutrient-dense foods that support your goals. This 7-day meal plan provides a structured approach with high-calorie, protein-rich meals and snacks that make weight gain both enjoyable and sustainable.
If you’re looking for personalized guidance, connect with a Registered Dietitian at Berry Street to create a meal plan that’s tailored to your unique needs and lifestyle.
