Healthy Weight Gain Meal Plans for People on a Budget

Healthy Weight Gain Meal Plans for People on a Budget

The following meal plans are for anyone who is underweight and looking to gain weight on a budget. They are based on simple foods that should be easy to find in your local supermarket in most countries. They can also be used by people who would like to build muscle, if used in combination with an appropriate strength training program. Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs (0.5-1kg) per week, depending on gender, body size, and activity level.

Days 4 and 5 are designed for people who would like to cook food in batches for the week to save time. That said, variety is key to a healthy diet, so try to vary your diet as much as possible including different fruit and vegetables with the meals.

Days 6 and 7 are slightly different, providing 4000 calories. These days should only be followed by highly active people who are training regularly and looking to increase their muscle mass significantly. These days should not be followed by people who are not training, as they will result in an unhealthy increase in body fat and over time could increase the risk of health problems associated with eating too many calories. People who lead extremely inactive lifestyles may wish to skip one or two of the snacks in order to reduce the calorie intake to 2500. If in any doubt, please consult a nutritionist, dietician, or personal trainer for further advice.

The meal plans are designed to provide a balance of carbohydrates, protein, and fats. For more weight gain ideas see the article on high calorie foods, and the other set of weight gain meal plans.

Day 1
2947 Calories - 175g Protein - 224g Carbs - 150g Fat

Breakfast: 836 Calories - 36g Protein - 78g Carbs - 43g Fat

Food Items	Calories
3 Scrambled Eggs	221
3 slices Wheat Toast, buttered	497
Glass of Orange Juice	118

Snack 1: 105 Calories - 1g Protein - 27g Carbs - 0g Fat

Lunch: 776 Calories - 53g Protein - 21g Carbs - 55g Fat

Chicken, Bacon & Avocado Salad	Calories
100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled)	303
1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber	354
Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning	119

Snack 2: 160 Calories - 4g Protein - 3g Carbs - 14g Fat

Dinner: 881 Calories - 78g Protein - 88g Carbs - 22g Fat

Food Items	Calories
3 slices Meatloaf (1 inch each)	603
200g Mashed Potato	166
80g Peas, 2 Carrots	112

Desert: 189 Calories - 3g Protein - 7g Carbs - 16g Fat

Peanut Butter, Banana & Honey Sandwiches	Calories
4 slices Whole-Wheat Bread	352
3 tbsp Peanut Butter	285
1 Banana, 3 tsp Honey	169

Food Items	Calories
1 Apple (sliced), 1 tbsp Peanut butter	222

Baked Potato with Tuna & Sweet Corn	Calories
2 Baked Potatoes (200g each)	428
100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise	342
Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning	131

Food Items	Calories
1 Avocado (mashed), on 3 Rye Crackers	445

Food Items	Calories
4 Chicken Thighs (grilled/roasted)	259
150g (uncooked weight) Brown Rice	179
Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) in 1 tbsp Olive Oil	198

Banana, Honey & Nut Oatmeal	Calories
65g Oats, 300ml Whole Milk	425
1 Banana, 25g Nuts, 2 tsp Honey	300
Glass of Orange Juice	118

Salmon & Salad Pittas	Calories
200g Canned Salmon	360
2 Whole-Wheat Pitta Breads	308
2 tbsp Mayonnaise, Salad	222
1 Apple	110

Food Items	Calories
1 Mashed Banana on 1 slice Wheat Toast	193

Food Items	Calories
Large Cod Fillet (150g)	123
300g Potato Wedges, cooked in 1 tbsp Oil	344
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning	132

Food Items	Calories
50g Granola, 30g Oats, 150ml Whole Milk	443
25g Nuts & 25g Raisins	241
Glass of Orange Juice	118

Food Items	Calories
1 serving Squash, Lentil & Bean One-Pot (Recipe)	608
Fruit Yogurt	150

Food Items	Calories
1 serving Bolognaise (Recipe)	318
150g Whole-Wheat Spaghetti	510
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning	131

Food Items	Calories
50g Granola, 30g Oats, 150ml Whole Milk	443
25g Nuts & 25g Raisins	241
Glass of Orange Juice	118

Food Items	Calories
1 serving Tomato & Seafood Stew (Recipe)	560
Buttered Whole-Wheat Roll	358
1 Apple	110

Food Items	Calories
1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread	200

Food Items	Calories
1 serving Chicken Casserole (Recipe)	629
100g Cabbage	24
80g Peas	62

Food Items	Calories
3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered	553
2 pieces Lean Back Bacon, grilled	138
Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled	151
Glass of Orange Juice	118

Food Items	Calories
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced	305

Tuna & Bean Salad	Calories
150g Tuna, 1/2 can Mixed Beans	477
Salad Leaves, 1 tbsp Olive Oil	131
Whole-Wheat Roll	250

Chicken & Cashew Stir-Fry	Calories
150g Chicken, 40g Cashew Nuts	398
100g Mixed Vegetables (cabbage, carrots, broccoli)	37
2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce	322
150g Whole-Wheat Noodles	522

Oatmeal	Calories
40g Oats, 200ml Whole Milk, 1 tsp Honey	280

Protein Pancakes, Fruit, Yogurt	Calories
Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana)	675
Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey	202
1 glass Prune Juice	175

Sardines on Toast, Avocado Salad	Calories
140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread	564
Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil	471
1 Apple	110

Food Items	Calories
50g Granola, 150ml Whole Milk	315

Food Items	Calories
200g Roast Beef	358
300g Roast Potatoes	447
Mixed Vegetables (carrots, peas, parsnips, sweet corn)	290

Original article and pictures take cdn1.healthaliciousness.com site