In This ArticleView AllIn This ArticleHow Many Calories?Weight Gain FoodsWeight-Gain Meal PlanMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
How Many Calories?
Weight Gain Foods
Weight-Gain Meal Plan
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Losing weightmay be an excellent goal for many people, but not for everyone. There can be a variety of reasons why you may want to gain weight. Perhaps you’re working on building muscle and would like your diet to support bulking up, or maybe you’re recovering from an illness that dropped your weight below what you would like.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
The Best and Worst Protein Sources to Eat for Your Health, According to Dietitians
How Many Calories Do You Need to Gain Weight?
This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. You’re probably familiar with2,000 caloriesas a standard target for your daily eating. The FDA uses this round number for giving general advice about diet. For this reason, it’s also the number you’ll see on Nutrition Facts panels.
But2,000 caloriesisn’t one-size-fits-all, especially when you’re trying to gain weight. Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds.
To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate (RMR). This is the number of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.
Step 1: Calculate Your Resting Metabolic Rate
For example:
If you weigh 150 pounds: 150 x 12 = 1,800 calories/day
Theoretically, this is how many calories you burn throughout the day, not including if you exercise. You would maintain your current weight if you stuck with this many calories per day.
Step 2: Factor in Your Activity Level
1,800 calories/day x 1.2 (moderately active) = 2,160 calories/day
This is how many calories you need to eat to maintain your current weight if your activity level stays the same.
Step 3: Add More Calories for Weight Gain
If you’re in the bulking phase of bodybuilding (which is when you’re trying to gain muscle) or if your doctor has advised you to follow a weight-gain diet, you can aim to take in 5% to 10% more calories.
For 5% more calories: 2,160 calories/day x 1.05 = 2,268 calories/day
For 10% more calories: 2,160 calories/day x 1.1 = 2,376 calories/day
Healthy Foods to Eat More of to Gain Weight
When it comes to gaining weight and building muscle, macronutrients matter. But it’s a myth that you have to go all-in onhigh-protein foodsin order to gain muscle. While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body as you bulk up—so don’t neglect them! Here are some foods to focus on for a balance of healthy fats, complex carbohydrates and plenty of protein.
Healthy Weight-Gain Meal Plan: 2,500 Calories
Here’s what a healthy weight-gain meal plan looks like at 2,500 calories. If you’re looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2,000 calories, or up even more to 3,000 calories.
How to Meal-Prep for Your Week of Meals
Download Printable Meal Plan
Breakfast (706 calories)
A.M. Snack (246 calories)
Lunch (649 calories)
P.M. Snack (200 calories)
Dinner (715 calories)
Daily Totals:2,516 calories, 105 g protein, 343 g carbohydrates, 46 g fiber, 88 g fat, 2,557 mg sodium
To make it 2,000 calories:Omit the peanut butter from the P.M. snack and omit the rice from dinner.
To make it 3,000 calories:Add an extraAlmond-Honey Power Barto the A.M. snack, add an extra 2 Tbsp. peanut butter to the P.M. snack and add an extra 1/2 cup brown rice to dinner.
Ali Redmond
Breakfast (430 calories)
A.M. Snack (192 calories)
Lunch (648 calories)
P.M. Snack (265 calories)
Dinner (951 calories)
Daily Totals:2,486 calories, 120 g protein, 298 g carbohydrates, 64 g fiber, 98 g fat, 2,470 mg sodium
To make it 2,000 calories:Omit the hard-boiled egg at breakfast, omit the hummus at the A.M. snack, omit the toast and butter at lunch and omit the banana and almonds in the P.M. snack.
To make it 3,000 calories:Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A.M. snack and add dinner dessert of 8 oz. 2% plain Greek yogurt with 1 Tbsp. honey and 1 cup strawberries.
Breakfast (646 calories)
A.M. Snack (267 calories)
P.M. Snack (234 calories)
Dinner (709 calories)
Daily Totals:2,505 calories, 116 g protein, 315 g carbohydrates, 48 g fiber, 94 g fat, 2,052 mg sodium
To make it 2,000 calories:Reduce granola to 1 serving and reduce milk to 1/2 cup at breakfast and omit hard-boiled egg and Swiss cheese at A.M. snack.
To make it 3,000 calories:Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P.M. snack.
A.M. Snack (218 calories)
P.M. Snack (335 calories)
Dinner (651 calories)
Daily Totals:2,499 calories, 81 g protein, 330 g carbohydrates, 53 g fiber, 101 g fat, 2,471 mg sodium
To make it 2,000 calories:Reduce granola to 1 serving and milk to 1/2 cup at breakfast, omit the buttered toast at lunch and reduce the P.M. snack to 3 graham crackers.
To make it 3,000 calories:Add 2 additional graham crackers and 2 Tbsp. peanut butter to PM snack, add a second slice of whole-wheat toast with 1 tsp. butter at lunch and add a second serving of beans at dinner.
Breakfast (507 calories)
A.M. Snack (492 calories)
P.M. Snack (165 calories)
Dinner (697 calories)
Daily Totals:2,509 calories, 157 g protein, 295 g carbohydrates, 60 g fiber, 86 g fat, 1,579 mg sodium
Meal-Prep Tip:Make theCreamy Avocado and White Bean Wrapstonight, so they’re all ready to go for lunch on Days 6 and 7.
To make it 2,000 calories:Omit eggs at breakfast and omit 1Almond-Honey Power Barat the A.M. snack.
To make it 3,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to the P.M. snack and add a dinner dessert of 1 square of dark chocolate.
Breakfast (569 calories)
A.M. Snack (214 calories)
Lunch (738 calories)
P.M. Snack (241 calories)
Dinner (722 calories)
Daily Totals:2,484 calories, 125 g protein, 311 g carbohydrates, 64 g fiber, 91 g fat, 2,281 mg sodium
Meal-Prep Tip:Refrigerate the last 2Creamy Avocado & White Bean Wrapsto have for lunch on Day 7.
To make it 2,000 calories:Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch.
To make it 3,000 calories:Add 2 Tbsp. peanut butter to the P.M. snack and add 1 1/2 cupsEasy Brown Riceat dinner.
Breakfast (644 calories)
A.M. Snack (230 calories)
Lunch (692 calories)
P.M. Snack (246 calories)
Dinner (665 calories)
Daily Totals:2,478 calories, 117 g protein, 302 g carbohydrates, 54 g fiber, 100 g fat, 2,548 mg sodium
To make it 2,000 calories:Reduce to 1 wrap at lunch and omit rice at dinner.
To make it 3,000 calories:Add a small pear and anotherAlmond-Honey Power Barat the P.M. snack and add an extra cup of rice at dinner.
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