Gaining weight is just as difficult as losing it. It is important to focus on increasing energy and protein intake. However, it is equally important to maintain a balanced diet that is healthy without eating foods with high calories but low nutrition.
This 7-day meal plan for weight gain is an example of how you can increase your intake of protein and calories from foods that are high in energy, such as eggs, milk, lean meats, seeds, and nuts. You will be able to enjoy the food and achieve your weight-gain goals while eating healthy.
Before changing your diet, those with medical issues should consult a doctor.
Notes about this meal plan
This meal plan contains approximately 11,500kJ per day. It is based upon the average energy requirements and nutrient needs for weight gain among adults aged 18-65 who engage in light to moderate activity. Energy requirements are affected by age, physical activity, weight, height, and health status. To get personalised advice, consult an Accredited Practicing Dietitian.
This meal plan contains the recommended minimum servings of each core food group as per the Australian Guide to Healthy Eating* (except for women and men aged over 51 or 70 who need additional milk, cheese, or yoghurt).
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- Day One
- Day Two
- Day Three
- Day four
- Day five
- Day six
- Day Seven
Day One
Breakfast
Peanut Butter Toast: Toasted wholegrain toast+ 2 tbsp of peanut butter. Sprinkle honey on top to taste. Serve with 1 cup of hot chocolate made with milk and one serving of fruit. Serve with one hot chocolate made with milk + one serving of fruit (e.g., one medium orange or pear).
Lunch
Pasta and Chicken Salad: 1 cup of leafy greens (e.g., spinach, rocket), tomato, avocado, and crumbled feta with an olive oil/vinegar salad dressing.
Dinner
Lamb Chops with Vegetables: Trim and shallow fry a lamb cutlet in oil. Serve with sweet potatoes mashed with olive oil and milk and 2 cups of cooked vegetables.
Dessert/Supper
Fresh Cheese and Fruit Platter: Slice a variety of fresh fruits and cheese in season.
Snacks
Mix nuts or seeds in a handful
Day Two
Breakfast
Chia porridge with fruit: 2 tablespoons chia seeds, rolled oats, 1.5 cups full cream milk and one serving of fruit. One medium banana or six dried prunes.
Lunch
Salad, Eggs, and Cheese Wrap: Add 1 cup of salad vegetables (e.g., roll lettuce, cucumbers, carrots, and capsicum in tortilla bread. Make two wraps. Add 1 cup of fruit juice.
Dinner
Baked salmon, Cous Cous, and Vegetables Oven-baked salmon fillet sprinkled with sesame seed and oil + wholemeal Cous Cous + 2 cups of cooked vegetables. Serve with hommus.
Dessert/Supper
Fruit Salad Dessert: Fresh Fruit Salad with Ice Cream.
Snacks
Mix nuts or seeds in a handful. Toast fruit with jam or butter.
Day Three
Breakfast
Sweet Potato Spaniard (1 serving): Serve it with 1 café latte made with full-cream milk or with hot chocolate.
Lunch
Lentil and Vegetable Soup: Lentils plus 1 cup of chopped vegetables (e.g. carrot, pumpkin, celery, onion), vegetable stock and barley. Carrot, pumpkin, celery, onion, vegetable stock, and barley are also available. Serve with a dollop of natural yoghurt. Plus one serving of fruit.
Dinner
Spaghetti Bolognese: Lean mince, tomato, tomato purée, herbs, garlic, served over spaghetti, sprinkled with grated cheese, plus 1 cup of salad (e.g. Baby spinach, carrots and cucumber with an olive oil-based dressing.
Dessert/Supper
Smoothie with Fruit: Made from 1 cup of milk + 1 tablespoon walnuts + fruits (e.g. A small mango or berries).
Snacks
20g of cheese + Tuna in oil cans on wholegrain crackers
Day Four
Breakfast
Wholegrain Cereal and Milk with Fruit: Wholegrain Flaky Cereal + Full Cream Milk + 2 Tbsp Linseeds + One Serving of Fruit (eg. Six dried apricot halves or four small plums.
Lunch
Stir-fry with Chicken and Noodles: sliced lean chicken + 1 cup vegetables, e.g. Beans, capsicums, Spinach, and carrots cooked in sesame oil + sweet soy dressing. Sprinkle sesame seeds on top.
Dinner
Nasi Goreng tray bake (1 serving): Serve this with 2 cups of mixed salad and vegetables.
Dessert/Supper
Fruit Pops: Made from frozen fruits (e.g. Bananas or mangos with Greek yoghurt.
Snacks
5 prunes or 1 cup fresh fruit salad (eg. One cup of fresh fruit salad or five prunes. One cup of hot chocolate with full-cream milk.
Day Five
Breakfast
Sauteed Field Mushrooms and Avocado (1 serving): Serve 1 with a café latte, hot chocolate or full cream milk.
Lunch
Fish and Chips Dip fillets of fish in flour, then egg and breadcrumbs and shallow fry them in canola. Serve with thick, chunky potato chips made at home, lemon wedges, and 2 cups of mixed salad vegetables dressed with olive oil. Plus one serving of fruit.
Dinner
Mango Chicken with Corn: Grilled Chicken Thighs served with Mango Salsa, Corn on the Cob, and 1.5 cups of baked vegetables (e.g., carrot, onion, and beans in olive oil).
Dessert/Supper
Yoghurt parfait: Layer 1 yoghurt tub and muesli/rolled oatmeal in tall serving glasses. Add a handful of mixed seeds and nuts.
Snacks
Banana slices + ricotta cheese + nut butter on toast.
Day Six
Breakfast
Berry Smoothie with Fruit Toast: Slices fruit toast with butter or jam spread to taste. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp linseed/sunflower/almond meal.
Lunch
Quinoa and Tuna Salad: Mix three beans + 2 cups of salad vegetables (e.g. leafy greens, tomato, cucumber, carrot, capsicum) + cooked quinoa + olive oil/vinegar dressing.
Dinner
Easy Fish Pie: Serve it with 2 cups of mixed salad vegetables.
Dessert/Supper
Pavlova with Fruit: Pavlova covered in a fresh fruit salad. Serve with custard.
Snacks
3 wholegrain crackers with hummus. 3 crackers made of whole grain with hummus.
Day Seven
Breakfast
Bechamel Spinach baked egg (1 serving): Serve it with one café latte.
Lunch
Beef Noodle Soup: Thinly-sliced beef + fresh rice noodles + 1 cup of vegetables (eg. Bean sprouts, carrots, and broccoli are cooked in vegetable broth. Sprinkle with green onion dice. Add one serving of fruit, e.g. + 1 serving of fruit (e.g.
Dinner
Pork roast and Vegetables Lean pork roast + baked potato + 1,5 cups baked vegetables + Olive oil (for cooking).
Dessert/Supper
Fruit Crepe: Ricotta cheese and fruit are wrapped in crepes. Pour on syrup or honey, according to your taste.
Snacks
One tub of yoghurt. One tub of yoghurt.
Learn more about eggs and nutrition.
Unsure if eggs can be helpful in your situation or not? Find out how eggs can help you meet your nutritional requirements today.
Discover our delicious & easy meal plans that will help you maintain a balanced and healthy diet. Visit our low-cholesterol or pregnancy meal plan now!
