Updated on October 18th, 2022
Most times, what we hear around us are people looking to lose weight. But not everyone is keen on shedding those precious pounds. And when they do, they find it hard to recover their prized body size and aren’t sure of the best ways to go about it. Plus, you may wish to increase your current weight for various reasons in some cases.
Well, we’ve come up with a great weight gain meal plan to get you started. This diet program is an impressive stepping stone to attaining that sought-after body size for your goals. Here, you’ll find a collection of healthy foods and snacks so you can build that muscle without causing your body harm with bad foods.
Features
Various reasons prompt people to want to gain weight. It may be that you’re an athlete who wants to bulk up to a different weight category. Or perhaps, you’re a bodybuilder and wish to increase your muscle size. One may also fall ill and drop weight during the process. And in some situations, doctors recommend that women who wish to get pregnant eat to a certain weight level to have a safe gestation period.
This weight gain meal plan for underweight people is designed for such purposes. It combines whole foods and fresh produce, including grains, fiber, lean protein, healthy fats, fruits, and vegetables. The meal plan is set for seven days but can be modified to 21 days or as suited. And it includes three meals with snacks to munch on when you’re not eating.
The meal plan is set at a daily calorie value of 2500, one 500 calories higher than the globally recommended normal amount. But you can increase or reduce the number based on your calorific needs. And you can get this value by consulting a dietician who takes your age, height, gender, activity level, and current weight into consideration. Or you can analyze it yourself using this simple method below;
Determine your resting metabolic rate (RMR) by multiplying your weight by 12. The RMR is the number of calories you need to maintain a sedentary lifestyle, void of exercise.
Multiply the result by how much activity you engage in. The chart below shows these rates you’ll be working with;
- One to three days a week exercise (light) =1.2
- Three to five days a week exercise (moderate) = 1.4
- Six to seven days a week hard exercise (very active) = 1.6
- Six to seven days a week extra-hard exercise (extra active)=1.8
- Six to seven days a week extra-hard exercise + physical job (super active) = 1.9
The result would be your daily calorific need to gain weight under such a lifestyle. Also, note that you may need to increase this calorific count by five or 10% if you’re bodybuilding or bulking up at a doctor’s recommendation.
Benefits of this Diet
The meal plan is designed to help underweight people bulk up without depending on junk food. It’s why it offers a healthy batch of fresh produce, unsweetened foods, whole grains, lean proteins, and tons of fruits and vegetables. The meal plan is impressive and can help you add up to two pounds weekly. It also helps you gain lean muscle, build strong bones, and improve eating habits.
You can also employ this weight gain meal plan for paleo and Mediterranean diets. It may also be considered for keto provided the calorific count is met, though it’s advised that you’d have to surpass 2500 in such cases. Also, the menus can be modified to suit gluten and other sensitivities. And you can run the meal plan while taking your daily nutritional supplements recommended by your dietician.
Meal Plan
Download Here: Weight Gain Meal Plan for Underweight
Day 1
Breakfast (704 calories)
A.M. Snack (246 calories)
- Almond-Honey Power Bar (1 serving)
Lunch (649 calories)
- Vegetable & Tuna Pasta Salad (2 servings)
- Mango chunks (1 cup)
P.M. Snack (200 calories)
- One large apple
- 1 Tbsp. natural peanut butter
Dinner (716 calories)
- Sheet-Pan Maple-Mustard Pork Chops and Carrots (1 serving)
- 1 1/2 cups Easy Brown Rice
Day 2
Breakfast (430 calories)
- Raspberry Peach Mango Smoothie Bowl (1 serving)
- One hard-boiled egg
A.M. Snack (192 calories)
- 15 baby carrots
- 3 Tbsp. hummus
- One medium orange
Lunch (648 calories)
- Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi (1 serving)
- Whole-wheat toast with 1 tsp. unsalted butter (1 slice)
P.M. Snack (265 calories)
- Homemade Microwave Popcorn (1 serving)
- One large banana
- Eight unsalted almonds
Dinner (951 calories)
- Philly Cheese Steak Sloppy Joes (2 servings)
- Two cups fresh spinach & 1 cup shredded carrots topped with ½ Tbsp. Olive oil & ½ Tbsp. balsamic vinegar
Day 3
Breakfast (646 calories)
A.M. Snack (267 calories)
- One slice of Swiss cheese
- Eight whole-wheat crackers
Lunch (648 calories)
- Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi (1 serving)
- One slice whole-wheat toast with 1 tsp. unsalted butter
P.M. Snack (234 calories)
- 6 oz. 2% plain Greek yogurt
- 1 cup strawberries
- 1 Tbsp. honey
Dinner (709 calories)
- Creamy Chicken, Brussels Sprouts and Mushroom One-Pot Pasta (2 servings)
Day 4
Breakfast (646 calories)
- Maple-Nut Granola (2 servings)
- 1 cup 2% milk
A.M. Snack (218 calories)
- 15 carrot sticks
- 1/4 cup hummus
- One medium orange
Lunch (648 calories)
- Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi (1 serving)
- One slice whole-wheat toast with 1 tsp. unsalted butter
P.M. Snack (335 calories)
- Four graham crackers
- One medium apple
Dinner (651 calories)
- Southern Style Oven-Fried Chicken (1 serving)
- Greek Potato Salad (1 serving)
- Garlicky Green Beans (1 serving)
Day 5
Breakfast (507 calories)
- Raspberry Peach Mango Smoothie Bowl (1 serving)
- Two hard-boiled eggs
A.M. Snack (492 calories)
- Almond-Honey Power Bars (2 servings)
Lunch (648 calories)
- Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi (1 serving)
- Whole-wheat toast with 1 tsp. unsalted butter (1 slice)
P.M. Snack (165 calories)
- Homemade Microwave Popcorn (2 servings)
Dinner (697 calories)
- Green Goddess Salad with Chicken (2 servings)
- Whole-wheat toast with 1 tsp. unsalted butter (1 slice)
Day 6
Breakfast (569 calories)
- Raspberry Peach Mango Smoothie Bowl (1 serving)
- One medium orange
- Two hard-boiled eggs
A.M. Snack (214 calories)
- One medium apple
- 1 Tbsp. peanut butter
Lunch (738 calories)
- Creamy Avocado and White Bean Wraps (2 servings)
- 1 cup strawberries
P.M. Snack (241 calories)
- Four graham crackers
Dinner (722 calories)
- Tortilla Chip Flounder with Black Bean Salad (2 servings)
Day 7
Breakfast (644 calories)
- Vegan Freezer Burritos (1 serving)
- One medium banana
- 2 Tbsp. peanut butter
A.M. Snack (230 calories)
- 6 oz. 2% plain Greek yogurt
- ½ cup blueberries
- 1 Tbsp. honey
Lunch (692 calories)
- Creamy Avocado and White Bean Wraps (2 servings)
P.M. Snack (246 calories)
- Almond-Honey Power Bar (1 serving)
Dinner (665 calories)
- Creamed Spinach-Stuffed Salmon (1 serving)
- Garlicky Green Beans (2 servings)
- 3/4 cup Easy Brown Rice
Extra Tips
- Ensure your dairy options are full-fat for the best supply of calories.
- All fruits work in this meal plan, both high and low-calorie options, but the former is most preferred.
- The key is to bulk up the healthy way, so stay off processed foods, fast foods, sweetened drinks, carbonated beverages, and refined carbs.
- You can plan the meals to reduce the stress of cooking by making more batches and storing them later.
- Try snacking on leftovers from previous nights or days to reduce expenses and cut prep stress.
- You can alternate the meals to make the regimen more interesting. For example, eat lunches for dinner and dinner for breakfast if you’d like.
Conclusion
Gaining weight doesn’t have to be a nightmare, and in some cases, it is a great thing. But it’s best enjoyed when done the right way, which is where this meal plan comes in. The diet regimen will help you bulk up without compromising your healthy lifestyle, keeping your body vital and mind at peace.
