High Calorie Weight Gain Meal Plans

High Calorie Weight Gain Meal Plans

If you are underweight (per the body mass index (BMI)) or simply looking to gain more weight, then the following high-calorie meal plans can help you reach your goals. They are designed for anyone who is looking to gain weight in a healthy way. They can also be used by people who would like to build muscle if used in combination with an appropriate resistance-training (weightlifting) program. Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs (0.5-1kg) per week, depending on gender, body size, and activity level. Day 4 is designed for vegetarians and Day 5 is vegan, and these 2 days also provide approximately 3000 calories. Days 6 and 7 are slightly different and should only be followed by those who are training regularly and looking to increase their muscle mass significantly. Day 7 is a high protein day, which can help increase muscle growth even more effectively. People who are not exercising should skip some of the snacks in order to achieve healthy weight gain and avoid the build-up of unhealthy fat. For more meal ideas see the articles on high calorie foods, and high protein foods.

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Day 1 - 3096 Calories

Breakfast: 722 Calories

Food Items	Calories
75g/2.65oz Granola	368
100g/3.5oz Greek Yogurt	120
Topping: 28g/1oz chopped Brazil Nuts, 1 handful each of Blueberries and Raspberries	234

Morning Snack: 246 Calories

Food Items	Calories
2 Oatcakes (oat crackers)	90
1 tablespoon Peanut Butter	94
1 Nectarine	62

Lunch: 844 Calories

Food Items	Calories
2 Whole Wheat Pita Breads	308
100g/3.5oz Roast Chicken	190
1 medium Avocado, sliced or mashed	322
Large handful of Spinach, Watercress and Rocket (Arugula)	24

Afternoon Snack: 250 Calories

Dinner: 929 Calories

Food Items	Calories
140g/5oz Salmon Fillet	275
100g/3.5oz Brown Basmati Rice (dry weight)	360
Tahini Broccoli - 85g/3oz cooked Broccoli, tossed in 1 tbsp Olive Oil, 1 tbsp Tahini and a squeeze of Lemon Juice	239
80g (2.8oz) Green Peas (Petits Pois)	55

Evening Snack: 105 Calories

Original article and pictures take www.myfooddata.com site