7 Day High Calorie Weight Gain Meals

Are you tired of struggling to gain weight? Whether you’re looking to build muscle, recover from an illness, or simply reach a healthier weight, you’re in the right place. This 7 day high calorie weight gain meals plan will guide you to eat the right foods that are not only packed with calories but also healthy for long-term growth. Ready to dive in? Let’s go!

Why You Need a High-Calorie Meal Plan

To gain weight effectively, you need to consume more calories than your body burns. However, it’s not just about eating anything in sight. You need to focus on calories, but from the right sources. Your meals should be balanced with the right amount of protein, healthy fats, and carbohydrates.

What Should You Eat to Gain Weight?

When following a high-calorie weight gain plan, the quality of your calories matters just as much as the quantity.

Let’s break it down:

Foods to Include:

• Whole grains like oats, quinoa, and brown rice provide essential energy and nutrients.
• Healthy fats from foods like olive oil, butter, and avocados add those extra calories without filling you up too quickly.
• Lean proteins such as chicken, fish, and eggs will help build muscle without adding unhealthy fats.

• Nutrient-dense snacks like peanut butter, mixed nuts, and protein bars can keep your calorie intake up throughout the day.

Read more: Balanced diet guide

Foods to Avoid:

• Sugary snacks: These may add calories but won’t provide the nutrition your body needs for healthy weight gain.
• Highly processed foods: Fast food may be tempting, but its unhealthy fats can cause more harm than good.

Who Should Follow This 7 Day High Calorie Weight Gain Meals Plan?

This plan is for everyone whether you’re a teenager looking to bulk up, a woman aiming to improve your physique, or an older adult trying to recover from weight loss. It’s a balanced

plan for all genders and all age groups, designed to increase calorie intake while maintaining good health.

 Always consult with a healthcare provider if you have any underlying health conditions before starting.

How Many Calories Do You Need to Gain Weight?

Gaining weight isn’t just about stuffing yourself with food. It’s about understanding how your body uses calories, calculating how many you need to maintain your weight, and then adding the right amount of extra calories to see weight gain. 

Let’s break this down.

Calculate Your Resting Metabolic Rate (RMR)

The first step to knowing how many calories you need to gain weight is calculating your Resting Metabolic Rate (RMR). Your RMR is the number of calories your body burns at rest to maintain basic functions like breathing, digesting, and keeping your heart pumping. You can calculate this using the Mifflin-St Jeor Equation:

• For men:
  RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• For women:
  RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

This equation will give you the number of calories your body needs if you were to rest all day.

Add More Calories for Weight Gain

Now that you know how many calories you need to maintain your weight, you can add calories to help you gain weight. 

The general recommendation is to increase your intake by 500–1,000 calories per day, which should result in a steady weight gain of around 0.5 to 1 pound (0.2 to 0.45 kg) per week.

For example:

• If your maintenance calorie level is 2,000 calories per day, you should aim to consume between 2,500 and 3,000 calories daily to promote weight gain.

The good news? The 7 day high calorie weight gain meals plan below already factors in this surplus, ensuring that you are meeting your goals. 

Let’s get into the heart of the plan. 

7 Day High Calorie Weight Gain Meals Plan

Below is your 7 day high calorie weight gain meals schedule. This includes meals for breakfast, lunch, dinner, and snacks. All are designed to be rich in protein, healthy fats, and carbs, making sure you hit your calorie goals!

Day 1

Breakfast

• 3 large scrambled eggs
• 2 slices of whole wheat toast
• 1 medium avocado
• 1 glass (240 ml) of whole milk
  Calories: ~700 kcal

Snack

• 2 tablespoons of peanut butter
• 1 medium banana
• ½ cup (40g) of oats
• 1 cup (240 ml) of whole milk (for smoothie)
  Calories: ~400 kcal

Lunch

• 6 oz (170g) of grilled chicken breast
• 1 cup (185g) of cooked quinoa
• 1 cup (150g) of roasted mixed vegetables (carrots, broccoli, etc.)
• 1 tablespoon of olive oil for roasting
  Calories: ~700 kcal

Snack

• 1 cup (240g) of Greek yogurt (whole milk variety)
• 1 tablespoon of honey
• ¼ cup (30g) of granola
  Calories: ~250 kcal

Dinner

• 6 oz (170g) grilled salmon
• 1 cup (150g) of steamed rice
• 1 cup (90g) of buttered broccoli
• 1 tablespoon of butter
  Calories: ~600 kcal

Total Calories for Day 1: ~2,650 kcal

To make it 2,000 calories: Omit the peanut butter from the snack and remove the rice from dinner.
To make it 3,000 calories: Add an extra 2 tbsp peanut butter to the snack and add an extra ½ cup of brown rice to dinner.

Day 2

Breakfast

• 2 protein pancakes (using 1 scoop protein powder, ½ cup oats, 1 egg)
• 2 tablespoons of peanut butter
• 1 cup (150g) of mixed berries
  Calories: ~600 kcal

Snack

• ¼ cup (40g) of mixed nuts (almonds, cashews, walnuts)
• ¼ cup (40g) of dried fruit (raisins, dried cranberries)
  Calories: ~300 kcal

Lunch

• 1 can (120g) of tuna in water
• 2 slices of whole wheat bread
• 1 cup (120g) of sweet potato fries
• 1 tablespoon of olive oil (for frying the sweet potato)
  Calories: ~600 kcal

Snack

• 1 cup (240g) of cottage cheese
• 1 tablespoon of honey
• ¼ cup (30g) of almonds
  Calories: ~250 kcal

Dinner

• 6 oz (170g) of beef stir-fry
• 1 cup (185g) of cooked brown rice
• 1 cup (150g) of roasted sweet potatoes
  Calories: ~700 kcal

Total Calories for Day 2: ~2,450 kcal

To make it 2,000 calories: Remove the peanut butter from breakfast and reduce the portion of sweet potatoes at lunch.
To make it 3,000 calories: Add an almond-honey power bar to your snack and an extra ½ cup of brown rice to dinner.

Day 3

Breakfast

• 1 cup (80g) of oatmeal (made with whole milk)
• 2 tablespoons of peanut butter
• 1 medium banana
• 1 tablespoon of chia seeds
  Calories: ~650 kcal

Snack

• 1 protein bar or 2 homemade energy bites
  Calories: ~300 kcal

Lunch

• 6 oz (170g) of turkey breast
• 1 whole wheat tortilla (10-inch)
• 1 oz (28g) of cheese
• 1 cup (90g) of spinach
  Calories: ~600 kcal

Snack

• 1 cup (240g) of Greek yogurt
• ¼ cup (30g) of granola
  Calories: ~250 kcal

Dinner

• 6 oz (170g) of grilled chicken
• 1 cup (185g) of quinoa
• 1 cup (150g) of roasted vegetables (carrots, zucchini, etc.)
• 1 tablespoon of olive oil
  Calories: ~700 kcal

Total Calories for Day 3: ~2,500 kcal

To make it 2,000 calories: Reduce the portion of peanut butter in the breakfast and skip the granola in the snack.
To make it 3,000 calories: Add 1 extra protein bar or increase quinoa by ½ cup at dinner.

Day 4

Breakfast

• 1 smoothie (1 cup whole milk, 1 banana, 1 tablespoon peanut butter, 1 scoop protein powder, ½ cup oats)
  Calories: ~650 kcal

Snack

• 2 large hard-boiled eggs
• 1 slice of whole wheat toast
  Calories: ~300 kcal

Lunch

• 4 oz (115g) of steak
• 1 whole wheat tortilla
• ½ avocado (mashed)
• 1 oz (28g) of cheese
  Calories: ~700 kcal

Snack

• ¼ cup (40g) of trail mix (nuts and dried fruits)
  Calories: ~250 kcal

Dinner

• 6 oz (170g) of grilled salmon
• 1 cup (150g) of mashed potatoes
• 1 tablespoon of butter
• 1 cup (90g) of green beans
  Calories: ~600 kcal

Total Calories for Day 4: ~2,500 kcal

To make it 2,000 calories: Reduce the amount of peanut butter in the smoothie and decrease the portion of mashed potatoes at dinner.
To make it 3,000 calories: Add 1 extra serving of mashed potatoes and increase the nuts in the snack.

Day 5

Breakfast

• 2 slices of French toast (made with whole grain bread)
• 1 tablespoon of maple syrup
• 1 cup (150g) of berries
  Calories: ~650 kcal

Snack

• 1 cup (240g) of cottage cheese
• ½ cup (120g) of sliced peaches
  Calories: ~250 kcal

Lunch

• 6 oz (170g) grilled chicken sandwich
• 2 slices of whole wheat bread
• 1 cup (120g) of sweet potato fries (with 1 tablespoon olive oil)
  Calories: ~700 kcal

Snack

• 1 protein bar or 2 energy balls (made with oats and peanut butter)
  Calories: ~300 kcal

Dinner

• 6 oz (170g) of lamb chops
• 1 cup (185g) of quinoa
• 1 cup (150g) of roasted sweet potatoes
  Calories: ~650 kcal

Total Calories for Day 5: ~2,550 kcal

To make it 2,000 calories: Reduce the amount of peanut butter in the energy balls and remove quinoa from dinner.
To make it 3,000 calories: Add 1 extra lamb chop and increase sweet potato fries by ½ cup.

Day 6

Breakfast

• 3 pancakes (made with 1 scoop protein powder, ½ cup oats, and 1 egg)
• 1 tablespoon of peanut butter
• 1 cup (150g) of mixed berries
  Calories: ~600 kcal

Snack

• ¼ cup (40g) of mixed nuts
• ¼ cup (40g) of dried fruit
  Calories: ~300 kcal

Lunch

• 1 tuna salad sandwich (made with 1 can of tuna, 2 slices of whole wheat bread)
• 1 cup (90g) of roasted vegetables
  Calories: ~600 kcal

Snack

• 1 cup (240g) of Greek yogurt
• ¼ cup (30g) of granola
  Calories: ~250 kcal

Dinner

• 6 oz (170g) of chicken curry
• 1 cup (185g) of brown rice
• 1 naan bread (optional)
  Calories: ~700 kcal

Total Calories for Day 6: ~2,450 kcal

To make it 2,000 calories: Reduce the portion of rice at dinner and skip the yogurt at snack.
To make it 3,000 calories: Add 1 extra naan bread at dinner and increase portion size of chicken curry.

Day 7

Breakfast

• 1 smoothie bowl (1 banana, ½ cup oats, 1 tablespoon peanut butter, 1 cup whole milk, topped with ¼ cup granola)
  Calories: ~600 kcal

Snack

• 2 large hard-boiled eggs
• 1 slice of whole wheat toast
  Calories: ~300 kcal

Lunch

• 4 oz (115g) grilled turkey wrap (with cheese, spinach, whole wheat tortilla)
• 1 tablespoon hummus
  Calories: ~600 kcal

Snack

• 1 cup (240g) of Greek yogurt
• 1 tablespoon of flaxseeds
• 1 tablespoon of honey
  Calories: ~250 kcal

Dinner

• 6 oz (170g) of beef stir-fry
• 1 cup (185g) of quinoa
• 1 cup (90g) of stir-fried vegetables (broccoli, bell peppers)
  Calories: ~700 kcal

Total Calories for Day 7: ~2,450 kcal

To make it 2,000 calories: Remove the toast from the snack and reduce the amount of quinoa at dinner.
To make it 3,000 calories: Add an extra serving of quinoa at dinner and increase the portion size of the turkey wrap.

The Importance of Protein for Weight Gain

Protein plays a vital role in building muscle, especially when you are increasing your calorie intake.

According to nutrition expert Dr. Susan Roberts,

“Adding lean protein to your meals can significantly improve your muscle mass and help you gain weight in a healthy.” Harvard Health.

Incorporating high-protein snacks, such as hard-boiled eggs, Greek yogurt, and protein bars, between meals ensures you’re getting enough calories without overstuffing yourself at main meals.
For more ideas, check out our 16 High-Protein Foods to Build Muscle and Stay Healthy to enhance your weight gain journey.

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Common Mistakes to Avoid When Gaining Weight

• Skipping meals: Consistency is key. Make sure you’re eating regularly and not skipping any meals.
• Not tracking progress: Use a food journal or app to track your calorie intake and ensure you’re meeting your daily goals.
• Focusing only on carbs: While carbs are essential for energy, you need a balance of proteins, healthy fats, and vegetables to ensure healthy weight gain.

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How to Stay Motivated on Your Weight Gain Journey

It can be challenging to stay consistent when gaining weight, especially when results aren’t immediate. Here are some tips to keep you going:

1. Set realistic goals: Track small progress.
2. Get support: Surround yourself with people who encourage you.
3. Celebrate milestones: Reward yourself when you achieve certain weight goals.
4. Focus on health, not just calories: Keep in mind that the goal is to gain weight in a healthy, sustainable way.

While following a 7 day high calorie weight gain meals plan is crucial for gaining healthy weight, pairing it with a proper workout routine is just as important. Regular exercise, especially strength training, helps convert those extra calories into lean muscle mass rather than fat.

To make the most out of your nutrition and weight gain efforts, check out our 7-Day Gym workout Plan To Help Meet Your Fitness Goals. This structured workout plan is designed to support your fitness journey and ensure you’re building muscle alongside your increased calorie intake.

FAQs:

Conclusion: Ready to Start Your 7 Day High Calorie Weight Gain Meals Plan?

Now that you know what to eat, what to avoid, and who should follow this plan, you’re all set to begin your 7 day high calorie weight gain meals journey. Whether you’re looking to gain muscle, recover from illness, or simply reach a healthy weight, this meal plan can make all the difference. Stay consistent, stay motivated, and enjoy the results of your hard work!