Looking to gain weight?
Do it the healthy way with this delicious, nutrient-packed meal plan.
Losing weightmay be an excellent goal for many people, but not for everyone.
Ali Redmond
There can be a variety of reasons why you may want to gain weight.
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.
Ali Redmond
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.
Day 1
Breakfast (706 calories)
A.M.
Ali Redmond
Snack (246 calories)
Lunch (649 calories)
P.M. peanut butter to the P.M. snack and add an extra 1/2 cup brown rice to dinner.
Day 2
Ali Redmond
Breakfast (430 calories)
A.M.
Snack (192 calories)
Lunch (648 calories)
P.M. 2% plain Greek yogurt with 1 tablespoon honey and 1 cup strawberries.
Day 3
Breakfast (646 calories)
A.M.
Snack (267 calories)
P.M. ## Day 4
A.M.
Snack (218 calories)
P.M. 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.
Day 5
Breakfast (507 calories)
A.M.
Snack (492 calories)
P.M. To make it 2,000 calories:Omit eggs at breakfast and omit 1Almond-Honey Power Barfrom 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.
Day 6
Breakfast (569 calories)
A.M.
Snack (214 calories)
Lunch (738 calories)
P.M. 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.
Day 7
Breakfast (644 calories)
A.M.
Snack (230 calories)
Lunch (692 calories)
P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.
But it’s a myth that you have to go all-in onhigh-protein foodsin order to gain muscle.
How Many Calories Do you oughta Gain Weight?
This is the number of calories your body needs to support a sedentary lifestyle, not including exercise.
You would maintain your current weight if you stuck with this many calories per day.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
