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, dietitian, 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

Food Items Calories

Banana 105

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

Food Items Calories

25g Unsalted Nuts=20 pea nuts 160

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

Food Items Calories

30g Dark Chocolate 189

Day 2
3010 Calories - 122g Protein - 320g Carbs - 137g Fat
Breakfast: 806 Calories - 28g Protein - 110g Carbs - 27g Fat

Peanut Butter, Banana & Honey Sandwiches Calories

4 slices Whole-Wheat Bread 352

3 tbsp Peanut Butter 285

1 Banana, 3 tsp Honey 169

Snack 1: 222 Calories - 5g Protein - 29g Carbs - 8g Fat

Food Items Calories

1 Apple (sliced), 1 tbsp Peanut butter 222

Lunch: 901 Calories - 41g Protein - 97g Carbs - 42g Fat

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

Snack 2: 445 Calories - 7g Protein - 35g Carbs - 31g Fat

Food Items Calories

1 Avocado (mashed), on 3 Rye Crackers 445

Dinner: 636 Calories - 41g Protein - 49g Carbs - 29g Fat

Food Items Calories

4 Chicken Thighs (grilled/roasted) 259

 150g (uncooked weight) Brown Rice 179

Roast Mediterranean Vegetables (zucchini, red onion, capsicum,

198
eggplant etc.) in 1 tbsp Olive Oil

Day 3
2904 Calories - 133g Protein - 336g Carbs - 111g Fat
Breakfast: 843 Calories - 28g Protein - 117g Carbs - 27g Fat

Banana, Honey & Nut Oatmeal Calories

65g Oats, 300ml Whole Milk 425

1 Banana, 25g Nuts, 2 tsp Honey 300

Glass of Orange Juice 118

Snack 1: 119 Calories - 2g Protein - 15g Carbs - 6g Fat

Food Items Calories

Granola Bar 119

Lunch: 1000 Calories - 52g Protein - 92g Carbs - 44g Fat

Salmon & Salad Pittas Calories

200g Canned Salmon 360

2 Whole-Wheat Pitta Breads 308

2 tbsp Mayonnaise, Salad 222

1 Apple 110

Snack 2: 193 Calories - 5g Protein - 42g Carbs - 1g Fat

Food Items Calories

 1 Mashed Banana on 1 slice Wheat Toast 193

Dinner: 599 Calories - 34g Protein - 53g Carbs - 29g Fat

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

Desert: 150 Calories - 12g Protein - 17g Carbs - 4g Fat

Food Items Calories

1 Fruit Yogurt 150

Day 4
3007 Calories - 123g Protein - 417g Carbs - 93g Fat
Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat

Food Items Calories

50g Granola, 30g Oats, 150ml Whole Milk 443

25g Nuts & 25g Raisins 241

Glass of Orange Juice 118

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

Food Items Calories

Banana 105

Lunch: 758 Calories - 41g Protein - 123g Carbs - 14g Fat

 Food Items Calories

1 serving Squash, Lentil & Bean One-Pot (Recipe) 608

Fruit Yogurt 150

Snack 2: 203 Calories - 9g Protein - 12g Carbs - 11g Fat

Food Items Calories

30g Cheese, 2 Rye Crackers 203

Dinner: 959 Calories - 46g Protein - 110g Carbs - 35g Fat

Food Items Calories

1 serving Bolognaise (Recipe) 318

150g Whole-Wheat Spaghetti 510

Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning 131

Snack 3: 180 Calories - 2g Protein - 44g Carbs - 0g Fat

Food Items Calories

9 Dried Apricots 180

Day 5
3094 Calories - 174g Protein - 255g Carbs - 142g Fat
Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat

Food Items Calories

50g Granola, 30g Oats, 150ml Whole Milk 443

25g Nuts & 25g Raisins 241

Glass of Orange Juice 118

Snack 1: 160 Calories - 4g Protein - 3g Carbs - 14g Fat

Food Items Calories

25g Unsalted Nuts 160

Lunch: 1028 Calories - 53g Protein - 89g Carbs - 30g Fat

Food Items Calories

1 serving Tomato & Seafood Stew (Recipe) 560

Buttered Whole-Wheat Roll 358

1 Apple 110

Snack 2: 200 Calories - 8g Protein - 15g Carbs - 9g Fat

Food Items Calories

1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread 200

Dinner: 715 Calories - 82g Protein - 40g Carbs - 40g Fat

Food Items Calories

1 serving Chicken Casserole (Recipe) 629

100g Cabbage 24

80g Peas 62

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

Food Items Calories

30g Dark Chocolate 189

Day 6
4083 Calories - 201g Protein - 368g Carbs - 170g Fat
Breakfast: 960 Calories - 49g Protein - 67g Carbs - 55g Fat

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

Snack 1: 305 Calories - 9g Protein - 42g Carbs - 9g Fat

Food Items Calories

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

Lunch: 858 Calories - 56g Protein - 30g Carbs - 28g Fat

Tuna & Bean Salad Calories

150g Tuna, 1/2 can Mixed Beans 477

Salad Leaves, 1 tbsp Olive Oil 131

Whole-Wheat Roll 250

Snack 2: 380 Calories - 8g Protein - 46g Carbs - 18g Fat

Food Items Calories

30g Nuts, 9 Dried Apricots 380

Dinner: 1279 Calories - 65g Protein - 141g Carbs - 50g Fat

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

Snack 3: 280 Calories - 14g Protein - 36g Carbs - 10g Fat

Oatmeal Calories

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

Day 7
3999 Calories - 165g Protein - 413g Carbs - 180g Fat
Breakfast: 1052 Calories - 38g Protein - 141g Carbs - 38g Fat

Protein Pancakes, Fruit, Yogurt Calories

Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds,

675
150ml Whole Milk, 1 Mashed Banana)

Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey 202

1 glass Prune Juice 175

Snack 1: 203 Calories - 9g Protein - 12g Carbs - 11g Fat

Food Items Calories

30g Cheese, 2 Rye Crackers 203

Lunch: 1145 Calories - 51g Protein - 95g Carbs - 65g Fat

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

Snack 2: 315 Calories - 9g Protein - 38g Carbs - 13g Fat

Food Items Calories

50g Granola, 150ml Whole Milk 315

Dinner: 1095 Calories - 55g Protein - 120g Carbs - 37g Fat

Food Items Calories

200g Roast Beef 358

300g Roast Potatoes 447

Mixed Vegetables (carrots, peas, parsnips, sweet corn) 290

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

Food Items Calories

30g Dark Chocolate 189

scrambled eggs wheat toast

 CHICKEN BREAST lean Back Bacon

SEASONING

meatloaf, Meatloaf is a dish of ground meat that has been mixed

with other ingredients and formed into the shape of a loaf, then baked or smoked. The final shape is
either hand-formed on a flat pan or created by cooking it in a loaf pan

mashe potato, Mashed potato or mashed potatoes, colloquially known as mash,

is a dish prepared by mashing boiled potatoes. Milk, butter, salt and pepper are frequently used in
preparation. The dish is usually a side dish to meat or vegetables. A similar dish not mashed to total
smoothness is known as smashed potatoes.

sweet corn RYE CRACKERS

 CHICKEN TIGHS

CAPSICUM

EGGPLANT GRANOLA BARS

CANNED SALMON COD FILLET

Potato Wedges RAISINS

BOLOGNAISE

CHICKEN CASSEROLE

PARSNIP