Weight Gain Diet Plan: The Smart Guide to Gaining Weight the Healthy Way

You’re not alone if you're eating well but still struggling to gain weight. Whether you're trying to add 10 kg or 20 kg, or just want to build some healthy muscle mass, gaining weight can feel like a frustrating and confusing journey. It’s not just about eating more, it’s about eating right, and making sure your diet works with your body, not against it. That's why having a weight gain diet plan that suits your body type, routine, and personal goals is so important.

In this blog, we’ll walk through everything you need to know: from how many calories your body really needs, to the kinds of foods that actually help with weight gain. Plus, you’ll get a 7-day weight gain diet chart and full-day meal prep ideas to make things easier.

It doesn’t matter if you’re male or female, vegetarian or non-vegetarian—whether you’re searching for a weight gain diet plan for girls or a weight gain diet chart for vegetarians, this blog has something that can work for you.

What Role Do Calories Play in Weight Gain?

Let’s start with the basics. At the heart of every successful weight gain diet plan is something called a caloric surplus. This just means you’re eating more calories than your body burns in a day. Your body uses energy (calories) for everything it does, from walking to thinking to breathing. This is your TDEE, which stands for Total Daily Energy Expenditure.

Now, if you eat more than your TDEE, your body will store the extra energy—some of it as muscle, and some as fat. That’s how weight gain happens.

For most people, adding an extra 300–500 calories per day helps them gain weight steadily. If you want faster results, a 700–1,000 calorie surplus might work better—but it depends on how your body responds. It’s not just about eating more—it’s about eating better. What’s on your plate counts just as much as how much is on it.

What Is the Best Diet Plan for Weight Gain?

Honestly, the best diet plan for weight gain isn’t about fancy ingredients or strict rules. It’s about consistency and balance. Here’s what to look for:

• Calorically dense but nutrient-rich foods

• A good mix of proteins, healthy fats, and complex carbs –

• Easy on your digestion

• Flexible and realistic

So, if you’ve been searching for a personalized proper diet plan for weight gain, just know that it’s not about perfection. It’s about progress. One meal at a time.

Weight Gain Diet Chart for 7 Days

Struggling to gain a healthy weight? It’s more common than you think — and totally manageable.

If you’ve been trying to gain weight but nothing seems to work, don’t worry — this 7-day weight gain diet plan is for you. Whether you’re looking to build muscle, increase strength, or just add a few healthy kilos, this plan offers balanced nutrition and simple meal ideas you can actually follow. Best of all, we’ve included vegetarian alternatives too!

Day 1
Breakfast: Oatmeal with milk, banana, peanut butter – 450 kcal
Mid-Morning Snack: Fruit smoothie with whey protein – 250 kcal
Lunch: Brown rice, paneer/tofu curry, salad – 600 kcal
Evening Snack: Mixed nuts + dates – 300 kcal
Dinner: Chicken/soy curry with quinoa – 550 kcal
Bedtime Snack: Full-fat yogurt with honey – 180 kcal

Total: ~2330 kcal

Day 2

Breakfast: Paratha with ghee + curd – 500 kcal
Mid-Morning Snack: Boiled eggs (or soya chunks) + banana – 250 kcal
Lunch: Dal, rice, mixed vegetable curry – 550 kcal
Evening Snack: Cheese sandwich + almonds – 400 kcal
Dinner: Grilled fish or chickpeas with mashed potatoes – 550 kcal
Bedtime Snack: Milkshake – 300 kcal

Total: ~2550 kcal

Day 3

Breakfast: Smoothie bowl with granola – 450 kcal
Mid-Morning Snack: Roasted peanuts + protein bar – 300 kcal
Lunch: Roti, chicken, salad – 600 kcal
Evening Snack: Peanut butter toast + raisins – 350 kcal
Dinner: Stir-fried noodles with weight gain vegetables and egg/tofu – 550 kcal
Bedtime Snack: Greek yogurt with fruits – 200 kcal

Total: ~2450 kcal

Day 4

Breakfast: Multigrain Toast (2 slices) + Peanut Butter (1 tbsp) + Boiled Egg + Milk (small glass)– 440 kcal
Mid-Morning Snack: Mango smoothie – 250 kcal
Lunch: Veg biryani with curd – 600 kcal
Evening Snack: Corn chaat with paneer cubes – 300 kcal
Dinner: Pasta with chicken or mushrooms – 550 kcal
Bedtime Snack: Cottage cheese cubes – 180 kcal

Total: ~2330 kcal

Day 5

Breakfast: Pancakes with maple syrup + fruits – 500 kcal
Mid-Morning Snack: Hard-boiled eggs or sprouts – 200 kcal
Lunch: Khichdi + ghee + salad – 550 kcal
Evening Snack: Trail mix + banana – 350 kcal
Dinner: Homemade burger or wrap – 600 kcal
Bedtime Snack: Milk with soaked almonds – 250 kcal

Total: ~2450 kcal

Day 6

Breakfast: Oats and Vegetable Pancake + toast + milk – 480 kcal
Mid-Morning Snack: Lassi or protein shake – 250 kcal
Lunch: Pulao with curd + boiled egg – 550 kcal
Evening Snack: Hummus with pita bread – 300 kcal
Dinner: Thai curry + rice – 600 kcal
Bedtime Snack: Makhana roasted in ghee – 200 kcal

Total: ~2380 kcal

Day 7

Breakfast: French toast with honey – 450 kcal
Mid-Morning Snack: Apple slices with peanut butter –250 kcal
Lunch: Grilled chicken/tofu + sweet potatoes –550 kcal
Evening Snack: Greek Yogurt + Mixed Nuts & Honey– 300 kcal
Dinner: Stuffed roti + dal – 550 kcal
Bedtime Snack: Warm milk with jaggery –180 kcal

Total: ~2280 kcal

What Are the Healthy Foods to Eat More Of to Gain Weight?

Trying to gain weight the healthy way can feel frustrating—especially when it seems like no matter how much you eat, the scale just doesn’t budge. It’s not about stuffing yourself with food, but fueling your body with nutrient-rich options that support healthy weight gain.

Following is a breakdown of a healthy diet chart for weight gain you’ll want to focus on if you’re trying to add some healthy weight to your frame.

Protein-Rich Foods – For Muscle and Strength

Protein is the building block of muscle, and it’s essential when you're trying to gain weight in a healthy way—not just fat.

• Eggs  

• Chicken breast, fish, and lean red meat 

• Lentils, beans, chickpeas  

• Paneer, tofu, soya chunks  

• Whey protein or mass gainers  

Carbohydrate-Dense Foods – For Energy and Calorie Boost

Carbs often get a bad rap, but they’re actually your best friend when it comes to gaining weight—especially the complex kind.

• Brown rice, oats, quinoa

• Whole wheat bread, roti, paratha

• Sweet potatoes, bananas, mangoes

• Pasta and starchy veggies (like corn and peas)

Healthy Fats – For Extra Calories and Nutritional Support

Healthy fats are calorie-dense, which means you can up your intake without needing to eat a massive amount of food. Plus, they’re great for your heart and hormone health.

• Avocados, olive oil, ghee

• Nuts and nut butter (almonds, walnuts, peanut butter)

• Seeds (chia, flax, sunflower)

• Full-fat dairy products

These foods are crucial in creating a balanced food chart for weight gain. It’s totally okay to feel overwhelmed at first. Just remember: gaining weight doesn’t mean stuffing yourself or eating junk food all the time. It means nourishing your body with wholesome, calorie-dense foods that support your overall health.

How to Meal-Prep for Your Week of Meals for Weight Gain?

Let’s be honest—planning and cooking six meals a day can feel overwhelming, especially when your goal is to eat more and eat right. That’s where smart meal prep comes in. Prepping your meals in advance can save you tons of time, reduce stress, and make it way easier to hit your daily calorie goals consistently.

1. Plan Your Weekly Menu

Start by mapping out your meals and snacks for the week. Use the 7-day weight gain diet chart above as your base. Pick a few breakfasts, lunches, dinners, and snack options that you can batch-cook or rotate through the week. This structured approach helps you build a daily diet plan for weight gain and ensures a consistent calorie surplus.

2. Cook in Batches

Prepare calorie-dense staples in bulk. Think:

• Cooked brown rice or quinoa

• Grilled chicken, tofu, or boiled eggs

• Roasted veggies or mashed potatoes

• Pre-blended smoothies or shakes (freeze in portions)

3. Pre-Pack Your Snacks

Snacks are key to increasing your calorie intake. Portion out trail mix, nuts, protein bars, and dried fruit into grab-and-go packs. You can also prep sandwich fillings, yogurt parfaits, or energy balls to store in the fridge.

4. Use High-Calorie Add-Ons

Add healthy fats wherever you can:

• Drizzle olive oil or ghee on cooked food

• Stir nut butter into oatmeal or smoothies

• Add cheese, cream, or avocados for extra richness

These small additions can add 100–200 calories without increasing your food volume too much.

5. Set Reminders to Eat

When you’re trying to gain weight, consistency matters more than hunger cues. Set reminders on your phone if you tend to forget meals. Eating every 2–3 hours—especially when you’re busy—helps keep your intake on track.

6. Don’t Forget Hydration

While your focus is on food, staying hydrated helps digestion and nutrient absorption. Consider drinking smoothies, milk, lassi, or protein shakes between meals for liquid calories.

How Many Calories Do You Need to Gain Weight?

Trying to gain weight can be just as challenging as losing it. It takes consistency, patience, and a good understanding of how many calories your body actually needs.

Let’s break it down in a simple, no-stress way. First off, the number of calories you need depends on your current activity level and your goal. 

These are general estimates, not set-in-stone numbers. Your body isn’t a calculator—it reacts differently based on things like your metabolism, genetics, and even stress or sleep. So, if you’re not seeing changes right away, don’t get discouraged. It just means you might need to adjust your intake a bit.

Wondering how to find your own calorie sweet spot? Use a calorie calculator—there are tons of free ones online. Once you’ve got your number, pair it with a weight gain food chart to help you plan your meals without overthinking it.

Why Jacked Nutrition?

We get it—trying to gain weight can feel like an uphill battle, especially when nothing seems to work. It’s not just about eating more; it’s about doing it the right way with the right support. That’s where Jacked Nutrition comes in.

At Jacked Nutrition, we’re not just selling products—we’re offering guidance and science-backed solutions that actually make a difference. Our premium-quality mass gainers, protein powders, and health supplements are DRAP-compliant, safe, and designed to support your journey every step of the way.

Whether you’re searching for a weight gain meal plan for females or need a 10 kg weight gain diet chart for females, we’ve got you covered. Our team has spent time testing different approaches, tweaking plans, and making sure what we recommend really works—for all kinds of body types.

This isn’t guesswork—it’s the result of real effort from real people who care. We've helped many transform their routines and see actual progress, and we’d love to help you do the same. Because at the end of the day, your goals matter—and we’re here to make sure you reach them.

FAQs

How can I gain 10 kg weight?

To gain 10 kg safely, aim for a gradual 0.5–1 kg weight gain per week with a 10 kg weight gain diet chart. Focus on calorie-rich meals, regular resistance training, and proper rest.

What is a good diet plan to gain weight?

A good diet plan to gain weight includes 3 main meals and 2–3 snacks daily. Combine protein, carbs, and fats in each meal to maximize absorption and muscle building.

Which food is best for weight gain?

Foods like nuts, seeds, whole milk, bananas, potatoes, rice, peanut butter, and red meat are ideal for healthy weight gain. These should form the core of your gaining diet chart.

How to gain 3,000 calories per day?

Divide the day into 6 meals. Include calorie-dense snacks like smoothies, nut butter, and dry fruits. Use ghee or olive oil while cooking. A morning diet for weight gain should include oats, eggs, and a milkshake.

How many calories are in 2 eggs?

Two whole eggs contain about 140–160 calories, along with 12–14 grams of high-quality protein, making them a great part of any weight gain diet chart.

Conclusion

Gaining weight isn’t just about eating more—it’s just as strategic as losing weight. It takes a plan, some patience, and the right kind of support. A personalized weight gain diet plan helps give your body exactly what it needs to grow the right way.

Whether you're after a diet chart for weight gain for female in 1 month, or looking for a 20 kg weight gain diet chart, the key is staying consistent. Progress doesn’t happen overnight, but with the right steps, it does happen.

If you’re ready to take that step, Jacked Nutrition is here to walk with you. From expert consultations to customized supplement recommendations, we’re more than just a supplement brand—we’re your partner in building a healthier, stronger version of you.