The Ultimate Weight Gain Meal Plan: 7 Days of Easy, Tasty & Healthy Recipes

Are you tired of feeling underweight, low on energy, or not seeing results from your workouts? Whether you’re naturally skinny, recovering from illness, or simply trying to build muscle, gaining weight the right way is possible — and enjoyable.

This 7-day meal plan is designed to help you gain healthy weight through high-calorie, nutrient-dense, and delicious meals that are easy to prepare at home. Each day includes 3 meals and 2 snacks, with options for vegetarians and non-vegetarians.

Day 1: Calorie Boost Kickoff

Breakfast:

• 3 boiled eggs
• 2 slices of whole grain toast with peanut butter
• 1 banana smoothie (with whole milk & oats)

Snack:

• Handful of almonds + a protein bar

Lunch:

• Grilled chicken breast
• Brown rice with olive oil
• Roasted vegetables

Snack:

• Full-fat Greek yogurt with honey and granola

Dinner:

• Pasta with creamy mushroom sauce
• Garlic bread with cheese
• Glass of whole milk

Day 2: Clean Bulk Essentials

Breakfast:

• Oatmeal with peanut butter, banana slices & chia seeds
• Full-fat milk

Snack:

• Protein shake + dates

Lunch:

• Tuna sandwich with avocado & cheese
• Sweet potato wedges

Snack:

• Boiled eggs + crackers with hummus

Dinner:

• Beef or soy mince stir-fry with noodles
• Mixed greens with olive oil dressing

Day 3: Energy-Packed Meals

Breakfast:

• French toast with honey & berries
• Glass of orange juice

Snack:

• Trail mix (nuts, raisins, dark chocolate)

Lunch:

• Paneer (or tofu) butter masala
• Jeera rice
• Cucumber raita

Snack:

• Banana + peanut butter wrap

Dinner:

• Grilled salmon or chickpea curry
• Quinoa
• Steamed broccoli

Day 4: Protein Focus Day

Breakfast:

• 4-egg omelet with cheese and veggies
• Toast with butter
• Coffee or milk

Snack:

• Smoothie with protein powder, oats, peanut butter, milk

Lunch:

• Chicken or tofu burrito with rice, beans, salsa, and guacamole

Snack:

• Cottage cheese with pineapple

Dinner:

• Creamy risotto with mushrooms
• Roasted chicken or lentils

Day 5: Comfort Food with Calories

Breakfast:

• Pancakes with maple syrup & nut butter
• Milkshake with banana & cocoa powder

Snack:

• Cheese cubes + walnuts

Lunch:

• Veggie burger with cheese & avocado
• Baked potato fries

Snack:

• Oats bar + a boiled egg

Dinner:

• Baked fish or chickpeas with mashed potatoes
• Buttered corn

Day 6: Muscle Growth Meals

Breakfast:

• Scrambled eggs on toast
• Smoothie with whey protein, berries, oats, and whole milk

Snack:

• Peanut butter sandwich + dark chocolate squares

Lunch:

• Rice bowl with chicken/paneer, veggies, and tahini sauce

Snack:

• Fruit salad with whipped cream and nuts

Dinner:

• Whole wheat pasta with ground beef/soy & cheese
• Mixed salad with avocado

Day 7: Weekend Feast

Breakfast:

• Avocado toast with eggs
• Fruit juice + handful of almonds

Snack:

• Protein smoothie with banana and yogurt

Lunch:

• Creamy chicken curry with white rice
• Papad + side salad

Snack:

• Boiled sweet corn + cheese sticks

Dinner:

• Pizza night (homemade or whole grain base)
• Glass of whole milk or chocolate milk

Reference

1. EatingWell – 7‑Day Healthy Weight-Gain Meal Plan
2. Australian Eggs – Weight Gain 7 Day Meal Plan
3. Nourish – 7‑Day Weight Gain Meal Plan
4. Season Health – Best 7‑Day Meal Plan for Healthy & Safe Weight Gain
5. Samsung Food – 7‑Day Weight-Gain Meal Plan