beef-burger with french-fries

beef-burger with french-fries

Today, let’s discuss a seven-day weight gain meal plan to help you achieve a higher protein and higher calorie intake. This meal plan includes healthy energy-giving foods such as lean meat, dairy, eggs, seeds, and nuts that’ll assist you on your way toward achieving your weight gain goals. 

DAY 1

Piece of cake in panPiece of cake in pan

Breakfast

Peanut Butter on Wholegrain Toast: Grilled wholegrain bread with 2 tbsp peanut butter. Sprinkle with honey to taste. Serve it with hot chocolate, made with milk and one serving of fruit.

Lunch 

Pasta and Chicken Salad: Cooked chicken, pasta, one cup of leafy green vegetables. Add fun things like tomato, avocado, crumbled Feta cheese, and olive oil or vinegar dressing to finish it off.

Dinner

Vegetables and Lamb Chops: Lambchop trimmed and shallow-fried in olive oil. Serve it with sweet potato mash made with milk and olive oil with 2 cups of cooked vegetables.

DAY 2

Chia Porridge with Fruit in bowl
Chia Porridge with Fruit in bowl

Breakfast

Chia Porridge with Fruit:  1.5 cups full cream milk, 2 tbsp chia seeds, rolled oats, and one serving of fruit to get started on the second day of your weight gain meal plan.

Lunch

Salad Wrap with Egg and Cheese: Two boiled and mashed eggs, two cheese slices, avocado, and 1 cup of salad. Roll it all up in a tortilla and drink with 1 cup of fruit juice.

Dinner

Baked Salmon, Cous Cous, and Vegetables: Oven-baked salmon fillet sprinkled with sesame oil and sesame seeds. Add wholemeal couscous and 2 cups of cooked vegetables. Serve with hummus.

DAY 3

Tray of Sweet Potato Spanish Omelet
Tray of Sweet Potato Spanish Omelet

Breakfast

Sweet Potato Spanish Omelette: Serve it with hot chocolate made with full cream milk for an extra tasty way to start your morning.

Lunch

Barley Soup with Lentil and Vegetables: Lentils with 1 cup chopped vegetables, vegetable stock, and barley. Serve with a dollop of natural yogurt and one serving of fruit to get you through Day 3 of your weight gain meal plan.

Dinner

Spaghetti Bolognese: Tomato puree, lean mincemeat with tomato, herbs, and garlic served on spaghetti and sprinkled with cheese. Add a cup of salad with an olive oil-based dressing to complete the meal.

DAY 4

Bowl of Wholegrain Cere
Bowl of Wholegrain Cere

Breakfast

Wholegrain Cereal with Milk and Fruit: Wholegrain crispy cereal, full cream milk, 2 tbsp linseeds, and a serving of fruit for a well-balanced breakfast to begin Day 4 of your weight gain meal plan.

Lunch

Noodle Stir-fry and Chicken:  Hokkein noodles, sliced lean chicken, a cup of vegetables cooked in sesame oil, and sweet soy sauce dressing. Sprinkle with sesame seeds.

Dinner

Nasi Goreng Tray Bake: Serve with 2 cups mixed salad vegetables.

DAY 5

Bread with Poached Eggs with Sautéed Field Mushroom
Bread with Poached Eggs with Sautéed Field Mushroom

Breakfast

Poached Eggs with Sautéed Field Mushroom and Avocado: Serve it with a cafe latte made with full cream milk.

Lunch

Fish and Chips: Dip fish fillets in flour, shallow fry in canola oil, and egg. Serve it with homemade thick potato chunky chips, lemon wedges, and 2 cups of mixed salad with olive oil dressing. Add a serving of fruit to finish up the hump of Day 5 of the weight gain meal plan.

Dinner

Corn and Mango Chicken: Grilled chicken thighs served with mango salsa, corn on the cob, and 1.5 cups baked vegetables in olive oil.

DAY 6

Jar of Fruit Toast with Berry Smoothi
Jar of Fruit Toast with Berry Smoothi

Breakfast

Fruit Toast with Berry Smoothie: Slices of fruit toast spread with jam. Serve it with a smoothie made with 1 cup full cream milk, 1 cup berries, and 2 tbsp linseed, sunflower, or almond meal.

Lunch

Tuna and Quinoa Salad: Tuna in oil mixed with a three-bean mix, 2 cups of salad vegetables, cooked quinoa, and olive oil or vinegar dressing.

Dinner

Easy Fish Pie: Serve with 2 cups of mixed salad vegetables for the end of your sixth day of the weight gain meal plan.

DAY 7

A plate of Béchamel Spinach Baked Egg
A plate of Béchamel Spinach Baked Egg

Breakfast

Béchamel Spinach Baked Egg: Serve with one café latte.

Lunch

Beef and Noodle Soup: Thinly sliced beef, fresh flat rice noodles, and 1 cup of vegetables cooked in vegetable stock. Sprinkle with diced green onion and have a side of one serving of fruit.

Dinner

Roast and Vegetables: Lean roast, baked potato, and 1.5 cups of baked vegetables topped off with olive oil to round off your weight gain meal plan.