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Weight Gain Diet Plan - Weight Gain Foods & Tips

Weight Gain Diet Plan - Weight Gain Foods & Tips

We know it is not easy to put on muscle or weight gain. Therefore, this in-depth blog will provide you with factual knowledge on weight gain diets. We are here to provide you with guidance and a diet sample that you can easily modify to meet your unique weight-gain goals. First off, any good diet plan for weight gain should have one main criterion, which is to increase your overall calorie intake by including a variety of nutritious foods. This strategy calls for increasing the consumption of all macronutrients, including healthy fats, protein, and carbohydrates. Secondly, it is encouraged that you adjust the diet based on your lifestyle and individual needs.


Below, we have outlined several different ways to help you cater to your weight gain diet:


First, find your daily calorie intake by using a calorie calculator. Using the calculator, aim for gaining weight slowly by adding 300–500 more calories to your daily calorie intake. However, adding 700–1,000 calories to your diet is recommended if you want to gain weight quickly. Calculators only provide estimates (give or take a few 100-200 calories per day, depending on your needs), therefore you have to keep that in mind. Increasing calories will allow you to develop a calorie surplus, which means you will consume more calories than your body requires or burns. Although you don't have to track calories forever, doing so for the first few days or weeks can help you get a sense of how much you are consuming.


If you want to gain weight, eat a lot of high-carb and high-fat foods. Each meal should have a good amount of carbohydrates and fat. Eat at least three meals a day, and whenever you can, include an energy-dense snack. Eating primarily whole foods, such as vegetables, fruits, whole grains and starches, and animal products is crucial. This can be achieved by using a lot of condiments, adding side dishes, or adding nuts and seeds to your meals. Add toppings to every meal you can so that you could easily consume more calories.


Put as much importance as you can on foods that are high in energy. These are foods with high-calorie counts compared to their weight. If gaining weight is a top priority for you, it can be a good idea to limit your intake of fruit and vegetables but do not completely avoid them. Fruits and vegetables include fiber, which might help you feel fuller more quickly. Therefore, eat protein and high-carb foods first, then consume fiber-rich foods.


In order to thrive, develop, and remain healthy, we should consume sufficient quantities of high-quality protein from animal products. Your daily protein intake should be between 1.6-2.2 g/kg/day, with the upper limit being 3.5 g/kg/day, to promote muscle growth and physical strength, and weight gain. High-protein foods you should include are dairy products, meats, fish, eggs, beans, nuts, and legumes. If getting enough protein in your diet is a challenge for you, protein supplements like whey protein can also be added to help you get enough protein.


Here are some high-calorie weight-gain foods you should include:

  • Nuts: peanuts, pistachio, almonds, and walnuts.
  • Dried fruit: dates, figs, raisins, and prunes.
  • Full-fat dairy products: whole milk, cheese, yogurt, and creamers.
  • Oils and fats: butter, ghee, coconut oil, almond oil, or olive oil.
  • Grains and starches: white pasta, white spaghetti and noodles, white rice, oats, porridge, potatoes, and sweet potatoes.
  • Meat: chicken with skin, lamb, beef, and fish.
  • Other: peanut or any nut butter, fruit milkshakes, protein shakes avocado, eggs, and dark chocolate.  


Gaining weight or building muscle can be just as challenging for some people as losing weight is for others. However, merely including a few of these foods in your diet can improve both the health and efficacy of your attempts to gain weight. You can try the two diets listed below, but make sure to modify them to suit your individual requirements.


Here is an example of a general weight gain diet plan for males. Please adjust portion sizes according to your personal calorie requirements.

Total calories: ~ 3,342

Breakfast: Charred tomato and cheese toast with two slices of bread.

1 cucumber and 1 carrot cut into long pieces and 7-10 pieces of crackers of your choice dipped in ½ cup homemade hummus.

Caffeine: 1-2 cups, add creamer and sugar. Mass gainer supplements (optional).

Lunch: 3 boiled eggs. 1 cup home-cooked lentil curry cooked in 2 tbsp ghee – 2 cups serving size with 2 roti.

Smoothie: 1 cup full-fat milk, 1 large apple, 1 large banana, ice, 1 tbsp honey, and 1 tbsp chia seeds.

Dinner: 1 ribeye steak with ½ cup mashed potato. Served with 2 slices of garlic bread toasted with butter. Red kidney bean salad: ½ cup.

Nightime drink: add ½ cinnamon stick, add honey to taste, and add 10 crushed almonds or other nuts of your choice in 1 cup of milk. Cook until boil. Drink warm.


Here is an example of a general weight gain diet plan for females. Please adjust portion sizes according to your personal calorie requirements.

Total calories: ~ 2,826

Breakfast: 1 cup of oatmeal cooked in 1.5 cups of full-fat milk (cook until preferable texture is achieved), add 5 chopped dates. Add 1 tbsp flaxseed powder. Add 1 tbsp honey for extra sweetness.

Milkshake: 1 cup full-fat milk, 1 tbsp chia seeds, 1 large apple, 1 large banana, ice, and 1 tsp honey.

Caffeine: 1-2 cups, add creamer and sugar. Pre-workout and mass gainer supplements (optional).

Lunch: 1 boiled egg. 1 baked salmon with 1 toasted garlic bread with 1 tbsp butter. 

Dinner: ½ cup butter chicken curry with 1 whole wheat roti.

Snack: 1 small dark chocolate bar.


    You can acquire weight and muscle the most with a healthy lifestyle that includes enough strength exercises and balanced nutrition. Be sure to check our blog on weight gain exercises and supplements. Overall, you must specifically consume more calories than your body burns and more macronutrients than your body can metabolize. We included diet plans and examples of calorie-dense foods that can aid you in your weight gain journey. Say no to harmful fad diets and try our well-balanced diet now!

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