If you want to gain weight with a healthy goal then you are on a right place. It will help you in to intake right amount of proteins and calories. This plan is for anyone is underweight and want to gain weight. All of the diet plan is with simple food which you can easily find in markets or any country.
It is also help for all of them who wants to build the muscle, if you will use it daily with appropriate workout. The meal plan are designed to provide you a balance of carbohydrates, protein, and fats.
In your first 5 days our aim is to gain your weight of (0.5-1kg) 1-2lbs with approximately 3000 calories per week. It will actually depend on the body size, your daily activity level and gender. The diet plan is designed according to your needs. The day 4 and 5 are designed for the one who love to cook food in some day of a week. Try to change your diet as much as possible variety of food is the symbol of healthy life.
The 6th and 7th day of your diet plan is a little different with 4000 calories. This diet only should follow those who do work out daily and want to increase their muscles significantly. The one who are training regularly can follow this 6th and 7th day diet plan rest of them cant. It is unhealthy for you and you will be risking yourself for body fat.
If you have any doubt, please consult a nutritionist or personal trainer for more advice.
DAY 1
Total
Calories 2947
Protein 175 gram
Crabs 224 gram
Fat 15 gram
| Food Items | Calories |
| 3 Scrambled Eggs | 221 |
| 3 slices Wheat Toast, buttered | 497 |
| Glass of Orange Juice | 118 |
Snack 1:
| Food Items | Calories |
| Banana | 105 |
Lunch:
Calories 776
| Chicken, Bacon & Avocado Salad | Calories |
| 100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled) | 303 |
| 1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber | 354 |
| Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning | 119 |
Snack 2:
| Food Items | Calories |
| 25g Unsalted Nuts | 160 |
Dinner:
| Food Items | Calories |
| 3 slices Meatloaf (1 inch each) | 603 |
| 200g Mashed Potato | 166 |
| 80g Peas, 2 Carrots | 112 |
Desert: 189 Calories
| Food Items | Calories |
| 30g Dark Chocolate | 189 |
Day 2
3010 Calories
122g Protein
320g Carbs
137g Fat
Breakfast:
| Peanut Butter, Banana & Honey Sandwiches | Calories |
| 4 slices Whole-Wheat Bread | 352 |
| 3 tbsp Peanut Butter | 285 |
| 1 Banana, 3 tsp Honey | 169 |
Snack 1:
| Food Items | Calories |
| 1 Apple (sliced), 1 tbsp Peanut butter | 222 |
Lunch:
| Baked Potato with Tuna & Sweet Corn | Calories |
| 2 Baked Potatoes (200g each) | 428 |
| 100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise | 342 |
| Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning | 131 |
Snack 2:
| Food Items | Calories |
| 1 Avocado (mashed), on 3 Rye Crackers | 445 |
Dinner:
| Food Items | Calories |
| 4 Chicken Thighs (grilled/roasted) | 259 |
| 150g (uncooked weight) Brown Rice | 179 |
| Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) in 1 tbsp Olive Oil | 198 |
Day 3
2904 Calories
133g Protein
336g Carbs
111g Fat
Breakfast:
| Banana, Honey & Nut Oatmeal | Calories |
| 65g Oats, 300ml Whole Milk | 425 |
| 1 Banana, 25g Nuts, 2 tsp Honey | 300 |
| Glass of Orange Juice | 118 |
Snack 1:
| Food Items | Calories |
| Granola Bar | 119 |
Lunch:
| Salmon & Salad Pittas | Calories |
| 200g Canned Salmon | 360 |
| 2 Whole-Wheat Pitta Breads | 308 |
| 2 tbsp Mayonnaise, Salad | 222 |
| 1 Apple | 110 |
Snack 2:
| Food Items | Calories |
| 1 Mashed Banana on 1 slice Wheat Toast | 193 |
Dinner:
| Food Items | Calories |
| Large Cod Fillet (150g) | 123 |
| 300g Potato Wedges, cooked in 1 tbsp Oil | 344 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 132 |
Desert:
| Food Items | Calories |
| 1 Fruit Yogurt | 150 |
Day 4
3007 Calories
123g Protein
417g Carbs
93g Fat
Breakfast:
| Food Items | Calories |
| 50g Granola, 30g Oats, 150ml Whole Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
Snack 1:
| Food Items | Calories |
| Banana | 105 |
Lunch:
| Food Items | Calories |
| 1 serving Squash, Lentil & Bean One-Pot (Recipe) | 608 |
| Fruit Yogurt | 150 |
Snack 2:
| Food Items | Calories |
| 30g Cheese, 2 Rye Crackers | 203 |
Dinner:
| Food Items | Calories |
| 1 serving Bolognaise (Recipe) | 318 |
| 150g Whole-Wheat Spaghetti | 510 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 131 |
Snack 3:
| Food Items | Calories |
| 9 Dried Apricots | 180 |
Day 5
3094 Calories
174g Protein
255g Carbs
142g Fat
Breakfast:
| Food Items | Calories |
| 50g Granola, 30g Oats, 150ml Whole Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
Snack 1:
| Food Items | Calories |
| 25g Unsalted Nuts | 160 |
Lunch:
| Food Items | Calories |
| 1 serving Tomato & Seafood Stew (Recipe) | 560 |
| Buttered Whole-Wheat Roll | 358 |
| 1 Apple | 110 |
Snack 2:
| Food Items | Calories |
| 1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread | 200 |
Dinner:
| Food Items | Calories |
| 1 serving Chicken Casserole (Recipe) | 629 |
| 100g Cabbage | 24 |
| 80g Peas | 62 |
Desert:
| Food Items | Calories |
| 30g Dark Chocolate | 189 |
Day 6
4083 Calories
201g Protein
368g Carbs
170g Fat
Breakfast:
| Food Items | Calories |
| 3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered | 553 |
| 2 pieces Lean Back Bacon, grilled | 138 |
| Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled | 151 |
| Glass of Orange Juice | 118 |
Snack 1:
| Food Items | Calories |
| 1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced | 305 |
Lunch: 858
| Tuna & Bean Salad | Calories |
| 150g Tuna, 1/2 can Mixed Beans | 477 |
| Salad Leaves, 1 tbsp Olive Oil | 131 |
| Whole-Wheat Roll | 250 |
Snack 2:
| Food Items | Calories |
| 30g Nuts, 9 Dried Apricots | 380 |
Dinner:
| Chicken & Cashew Stir-Fry | Calories |
| 150g Chicken, 40g Cashew Nuts | 398 |
| 100g Mixed Vegetables (cabbage, carrots, broccoli) | 37 |
| 2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce | 322 |
| 150g Whole-Wheat Noodles | 522 |
Snack 3:
| Oatmeal | Calories |
| 40g Oats, 200ml Whole Milk, 1 tsp Honey | 280 |
Day 7
3999 Calories
165g Protein
413g Carbs
180g Fat
Breakfast:
| Protein Pancakes, Fruit, Yogurt | Calories |
| Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana) | 675 |
| Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey | 202 |
| 1 glass Prune Juice | 175 |
Snack 1:
| Food Items | Calories |
| 30g Cheese, 2 Rye Crackers | 203 |
Lunch:
| Sardines on Toast, Avocado Salad | Calories |
| 140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread | 564 |
| Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil | 471 |
| 1 Apple | 110 |
Snack 2:
| Food Items | Calories |
| 50g Granola, 150ml Whole Milk | 315 |
Dinner:
| Food Items | Calories |
| 200g Roast Beef | 358 |
| 300g Roast Potatoes | 447 |
| Mixed Vegetables (carrots, peas, parsnips, sweet corn) | 290 |
Desert:
| Food Items | Calories |
| 30g Dark Chocolate | 189 |
