Diet Plan for Weight Gain in 7 Days

If you want to gain weight in a healthy and controlled way over the next week, it’s important to focus on nutrient-dense foods, a calorie surplus, and consistent meal timing. While significant weight gain in 7 days is difficult to achieve safely, you can certainly make progress. Here’s a sample 7-day diet plan to help you gain weight:

General Tips:

  • Eat More Calories: Aim for 500-1,000 extra calories per day above your maintenance level to encourage weight gain.
  • Protein: Essential for muscle growth and repair. Try to include protein in every meal.
  • Healthy Fats: Incorporate healthy fats like avocados, nuts, seeds, and olive oil.
  • Carbs: Whole grains, starchy vegetables, and legumes are great choices.
  • Frequent Meals: Have 5-6 smaller meals throughout the day to keep your metabolism fueled.

Weight gain

Day 1:

Breakfast:

  • Oatmeal made with whole milk, topped with bananas, peanut butter, and honey.
  • 2 scrambled eggs with avocado on the side.

Snack:

  • Greek yogurt with granola, chia seeds, and a handful of almonds.

Lunch:

  • Grilled chicken breast with quinoa, roasted sweet potatoes, and sautéed spinach in olive oil.

Snack:

  • A protein smoothie with banana, oats, protein powder, almond butter, and whole milk.

Dinner:

  • Beef stir-fry with brown rice, broccoli, bell peppers, and sesame oil.

Snack (Before Bed):

  • Cottage cheese with a tablespoon of honey and walnuts.

Day 2:

Breakfast:

  • Whole-grain toast with almond butter and a smoothie made with spinach, protein powder, almond milk, and berries.

Snack:

  • Hard-boiled eggs and a handful of mixed nuts.

Lunch:

  • Turkey and cheese sandwich on whole-grain bread with avocado, spinach, and a side of baked fries.

Snack:

  • A protein bar and a banana.

Dinner:

  • Salmon with mashed potatoes (made with butter and cream), sautéed kale.

Snack (Before Bed):

  • Greek yogurt with flax seeds and berries.

Day 3:

Breakfast:

  • Whole grain pancakes with maple syrup, butter, and a side of turkey bacon.

Snack:

  • Protein shake with peanut butter and oats.

Lunch:

  • Grilled chicken wrap with hummus, spinach, and roasted veggies.

Snack:

  • Rice cakes with cottage cheese and a drizzle of honey.

Dinner:

  • Spaghetti with meatballs in marinara sauce, topped with parmesan cheese.

Snack (Before Bed):

  • Trail mix (nuts, dried fruits, and dark chocolate).

Day 4:

Breakfast:

  • Smoothie bowl with acai, almond milk, oats, granola, and chia seeds.

Snack:

  • A boiled egg and a handful of walnuts.

Lunch:

  • Tuna salad sandwich with whole grain bread, avocado, and a side of carrot sticks.

Snack:

  • A peanut butter and banana sandwich.

Dinner:

  • Grilled steak with mashed cauliflower and roasted Brussels sprouts.

Snack (Before Bed):

  • Full-fat ricotta cheese with honey and almonds.

Day 5:

Breakfast:

  • Scrambled eggs with cheese, avocado, and whole-grain toast.

Snack:

  • Smoothie with coconut milk, spinach, peanut butter, protein powder, and flaxseeds.

Lunch:

  • Chicken and vegetable stir-fry with brown rice and avocado.

Snack:

  • Apple slices with almond butter.

Dinner:

  • Baked cod with couscous and roasted asparagus.

Snack (Before Bed):

  • Cottage cheese with blueberries and chia seeds.

Day 6:

Breakfast:

  • Omelet with mushrooms, cheese, spinach, and a side of whole grain toast with butter.

Snack:

  • Greek yogurt with flax seeds and honey.

Lunch:

  • Beef burrito with rice, beans, cheese, and guacamole.

Snack:

  • Protein shake with oats, almond butter, and almond milk.

Dinner:

  • Grilled chicken with roasted sweet potatoes and steamed broccoli.

Snack (Before Bed):

  • Full-fat ice cream with a sprinkle of nuts.

Day 7:

Breakfast:

  • Smoothie with whole milk, oats, peanut butter, protein powder, and banana.

Snack:

  • Mixed nuts and a protein bar.

Lunch:

  • Quinoa salad with chickpeas, feta cheese, olives, and olive oil dressing.

Snack:

  • Rice cakes with hummus and cucumber slices.

Dinner:

  • Pasta with cream sauce, chicken, and sautéed veggies (peppers, spinach, and mushrooms).

Snack (Before Bed):

  • Greek yogurt with a spoonful of almond butter.

Hydration:

  • Drink plenty of water throughout the day to stay hydrated.
  • You can also have whole milk or smoothies with your meals to help increase calorie intake.

Glass of drinking water

This plan provides a combination of protein, fats, and carbohydrates to ensure a healthy weight gain. If you’re focusing on gaining muscle, adding resistance training alongside this diet can help you see better results. If you feel like you’re not gaining enough weight, you can further increase portion sizes or add more calorie-dense foods like nut butter, avocado, and whole grains.

Leave a Comment

Share via
Copy link