Meal plans to gain weight

For healthy weight gain you need to increase your calorie intake by increasing nutrient and calorie rich foods in the diet. You need to supply your body with all the essential nutrients it needs for muscle growth and maintenance.

To do this you need to increase your daily food intake of high-protein foods, healthy fats and slow releasing complex carbohydrates. Here is a sample of daily meal plan to gain weight you can try:

Breakfast: Select from one of the following menus

Menu-1

• A glass of Orange
• A large Bowl of Cheerios with granola and skim milk
• 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece

Menu-2

• 2 pieces of fruit and A glass of juice     
• A sandwich with 2 Scrambled eggs
• 2 pieces of ham or beaf
• 2 slices of cheese

Menu-3

• Bread with 1 tablespoon of peanut butter
• A glass of Smoothie made with:

                -1 scoop of protein powder,
                -8 oz yogurt,
                -12 oz skim milk
                -and 1 cup of frozen fruit

Snack: Select from one of the following

• Peanut butter and jelly sandwich
• A container of yogurt with granola
• A small bag of trail mix and sports drink

      With a sports drink

Lunch: Select from one of the following menus

Menu-1

• Submarine sandwich (12-inch), made with Chicken/ Tuna/ Sateak/ Ham and cheese
• Baked chips and
• Juice

Menu-2

• Cheeseburger
• Grilled chicken sandwich
• French fries (small) and Milkshake (small

Menu-3

• Grilled chicken salad
• Baked potato and
• Juice

Menu-4

• Bagel sandwich with turkey, cheese, and fruit
• Pasta with sauce and 2 pieces of chicken
• Salad

Afternoon Snack: Select from one of the following

• Banana with peanut butter (2 tablespoons)
• Trail mix with cereal, nuts, and dried fruit (1 cup or 2 handfuls)
• Cheese and crackers
• Cereal (large bowl)

      With Low-fat milk/  Juice / Lemonade

Dinner:

• Protein: Steak/ Chicken/ Fish/ Pork/ Turkey
• Carbohydrates: Pasta/ Baked potato/ Rice/ Corn
• Salad/  Cooked vegetable/  Fruit
• Low-fat milk/ Juice/ Lemonade

Late-Night Snack: Select from one of the following

• Bowl of ice cream or frozen yogurt
• Smoothie or protein shake with ice added
• Peanut butter and jelly sandwich

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