Gaining weight might not be the goal for everyone, but it’s essential for some individuals. There could be various reasons prompting this desire, such as muscle building or recovering from illness-induced weight loss. For those seeking to increase their weight healthily, a well-structured diet chart for weight gain is crucial. Our expert nutritionist team keenly formulated this diet plan for weight gain in 7 days.
Building Strength, One Bite at a Time
No matter the motivation, this diet chart for weight gain is designed to help you add pounds healthily. Featuring nutrient-rich whole foods like fiber-packed whole grains, lean protein (including plant-based options), healthy fats, and ample fruits and vegetables, these breakfast, lunch, dinner, and snack recipes are designed for balanced nutrition. With straightforward meal prep and recipes that offer multiple servings, gaining weight becomes a straightforward milestone. This diet plan for weight gain in 7 days pdf also available.
Diet Chart For Weight Gain: Fuel Your Journey
Looking to gain weight the healthy way? Perfect for those seeking to add pounds naturally. Get started on your journey to a stronger you today. Diet chart for weight gain includes 4 portions:
- Breakfast
- Lunch
- Dinner
- Dessert
- Snacks
Like what? Yes, you heard it right! Our diet plan for weight gain in 7 days include delicious desserts and snacks. Ready to begin?
Day One
Breakfast
Wholegrain Toast with Peanut Butter: Toasted wholegrain bread topped with 2 tbsp peanut butter. Add honey to taste. Enjoy with 1 hot chocolate made with milk and 1 serving of fruit (e.g., 1 medium pear or orange).
Lunch
Chicken Pasta Salad: Cooked chicken and pasta mixed with 1 cup of leafy greens (e.g., spinach, crumbled feta cheese, arugula), tomato, avocado, and olive oil or vinegar dressing.
Dinner
Lamb Chops with Veggies: Shallow fry-trimmed lamb chops in olive oil. Serve with mashed sweet potatoes made with milk and olive oil, plus 2 cups of cooked vegetables.
Dessert/Supper
Fresh Fruit and Cheese Platter: Arrange a variety of seasonal fresh fruits, sweet potatoes, and cheese slices.
Snacks
Enjoy a handful of mixed nuts and/or seeds.
Day Two
Breakfast
Chia Porridge with Fruit: Combine 2 tbsp chia seeds and rolled oats with 1.5 cups full cream milk. Add 1 serving of fruit (e.g., 1 medium banana or 6 dried prunes).
Lunch
Egg and Cheese Wrap: Make wraps with 2 boiled and mashed eggs, 2 cheese slices, avocado, 1 cup salad veggies (e.g., lettuce, cucumber, carrot, bell pepper) in tortilla bread. Pair with 1 cup fruit juice.
Dinner
Baked Salmon, Cous Cous, and Veggies: Bake salmon fillet with sesame oil and sesame seeds. Serve with wholemeal couscous and 2 cups cooked vegetables. Enjoy with hummus.
Dessert/Supper
Fruit Salad with Ice Cream: Indulge in a refreshing fruit salad topped with ice cream.
Snacks
Nibble on a handful of mixed nuts and/or seeds. Enjoy fruit toast with butter and/or jam.
Day Three
Breakfast
Spanish Omelette with Sweet Potatoes: Enjoy with a cafe latte or hot chocolate made with full cream milk.
Lunch
Barley and Lentil Vegetable Soup: Combine lentils with chopped vegetables (e.g., carrots, pumpkin, celery, onion) and barley. Serve with a dollop of natural yogurt and 1 serving of fruit.
Dinner
Homemade Spaghetti Bolognese: Prepare lean mince with tomato, herbs, and garlic, served over spaghetti with cheese. Enjoy with a salad of baby spinach, carrots, and cucumber tossed in olive oil dressing.
Dessert/Supper
Nutritious Fruit Smoothie: Blend milk, walnuts, and fruit (e.g., mango or berries) for a refreshing treat.
Snacks
Savor 20g cheese with canned tuna on wholegrain crackers.
Day Four
Breakfast
Wholegrain Cereal with Milk and Fruit: Enjoy wholegrain flaky cereal with full cream milk, linseeds, and a serving of fruit (e.g., dried apricot halves or small plums).
Lunch
Chicken and Vegetable Noodle Stir-fry: Cook sliced lean chicken and Hokkien noodles with vegetables (e.g., beans, capsicum, spinach, carrot) in sesame oil, then drizzle with sweet soy sauce dressing and sesame seeds.
Dinner
Nasi Goreng Tray Bake: Serve with mixed salad vegetables.
Dessert/Supper
Frozen Fruit Yogurt Pop: Blend frozen fruits (e.g., bananas or mangoes) with Greek yogurt for a delightful treat.
Snacks
Enjoy a serving of fruit (e.g., prunes or fresh fruit salad) and a hot chocolate made with full cream milk.
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Day Five
Breakfast
Sauteed Field Mushroom and Avocado with Poached Eggs: Pair with a cafe latte or hot chocolate made with full cream milk.
Lunch
Homemade Fish and Chips: Coat fish fillets in flour, egg, and breadcrumbs, then shallow fry in canola oil. Serve with thick homemade potato chips, lemon wedges, mixed salad vegetables with olive oil dressing, and a serving of fruit.
Dinner
Grilled Mango Chicken with Corn: Enjoy grilled chicken thighs with mango salsa, corn on the cob, and baked vegetables in olive oil.
Dessert/Supper
Nutritious Yoghurt Parfait: Layer yogurt and muesli or rolled oats in tall glasses, topping with mixed nuts and/or seeds.
Snacks
Indulge in banana slices, ricotta cheese, and nut butter on toast.
Day Six
Breakfast
Berry Smoothie with Fruit Toast: Enjoy fruit toast with butter and/or jam alongside a smoothie made with full cream milk, berries, and linseed/sunflower/almond meal.
Lunch
Tuna and Quinoa Salad: Combine tuna in oil with three-bean mix, salad vegetables, cooked quinoa, and olive oil/vinegar dressing.
Dinner
Simple Fish Pie: Serve with mixed salad vegetables.
Dessert/Supper
Pavlova with Fresh Fruit: Top pavlova with fresh fruit salad and serve with custard.
Snacks
Savor yogurt and wholegrain crackers with hummus.
Day Seven
Breakfast
Baked Egg with Bechamel Spinach: Enjoy with a cafe latte.
Lunch
Beef and Noodle Soup: Prepare thinly sliced beef with fresh flat rice noodles, vegetables, and vegetable stock. Garnish with diced green onion and serve with fruit.
Dinner
Roasted Pork with Vegetables: Enjoy lean pork roast with baked potato and vegetables cooked in olive oil.
Dessert/Supper
Fruit-filled Crepe: Fill the crepe with sliced fruit and ricotta cheese, then drizzle with syrup or honey.
Snacks
Indulge in yogurt and mixed nuts and/or seeds.
Nourish Your Body, Grow Stronger
This diet chart for weight gain plans around 11,500kJ daily It is formulated to meet the energy and nutrient needs for weight gain in adults aged 18 to 65 engaging in light to moderate activity. Your energy needs vary based on factors like age, activity level, and health status. For personalized guidance, consult an Accredited Practicing Dietitian. Don’t forget to try our vegetarian diet plan for weight gain in 7 days!
This plan includes at least the minimum recommended servings from each core food group for adults (excluding women over 51 and men over 70, who may need additional dairy). If you need a diet plan for weight gain in 7 days, the pdf version is also available. Are you ready to rise to the challenge with a week of nourishing meals for weight gain?
