A Simple Weight Gain Diet Plan

As you formulate your weight gain diet plan to help you transform your body, packing on pounds of lean muscle mass, it’s imperative that you think about which foods will be best to include in your day and how to go about structuring them for the most optimal meal times possible.

Some people make the critical error of not planning out their weight gain diet just as they would a fat loss diet. While fat loss diets do tend to need to be more exact since you definitely don’t want to miss out on your target calorie intake and eat too much, if some planning is not in place, you may not see the weight gain you desire.

Just as losing fat requires a reduced calorie intake, building muscle with a weight gain diet will require a higher calorie intake.

That said, let’s look at what you need to know for maximum success.

Foods For Increasing Bodyweight

The first thing to get in line with your weight gain diet plan is which foods are going to be best for increasing weight. Generally speaking, you want to avoid all processed forms of protein, but lean towards ones that are slightly higher in calories.

This includes foods such as:

  • Salmon
  • Whole eggs
  • Lean red meat

You can still include chicken, fish, and turkey, but keep in mind these are lower in calories, so you may need to eat more of them to see your desired results.

Second, on the carb side of things, for your weight gain diet you should focus on calorie dense varieties.

Healthy Weight Gaining Carbohydrates Include:

  1. Brown rice
  2. Quinoa
  3. Barley
  4. Sweet potatoes
  5. Yams
  6. Oats
  7. Dried fruit

These will pack in the most calories while still keeping your nutrient intake high.

Finally, for healthy fats, add in healthy oils such as olive and flaxseed oil, fatty fish such as salmon as mentioned above, avocadoes, nuts and nut butters, as well as flaxseeds. These will all supply your muscles with everything that they need.

A Typical Diet Plan For Gaining Weight

So what does a typical daily plan look like for someone who wants to use a weight gain diet?

Here’s an average day to get you started:

Weight Gain Breakfast:

1 cup raw oats with ½ cup 2% milk alongside 2 scrambled eggs in olive oil with some diced veggies. One apple.


One whole wheat bagel smothered with 2 tbsp. natural peanut butter and a protein shake mixed with milk.

Weight Gain Lunch:

4 oz. salmon with 2 cups brown rice and 1 cup steamed vegetables. 20 almonds on the side.


1 banana with 1 cup Greek yogurt and 4 tbsp. flaxseeds.

Weight-Gain Dinner:

6 oz. lean beef with 1 cup quinoa and 1 cup salad drizzled with olive oil salad dressing. 1 cup berries for dessert.

Before Bed:

1 cup cottage cheese mixed with 1 tbsp. almond butter

Supplements For Gaining Weight

As you go about your weight gain diet plan, you might start to wonder whether you should add some weight gain supplements into the mix. While weight gain supplements may help you meet your nutritional needs, realize that real food is always better.

Do everything you can to get your calorie intake from food first and then only add supplements if you’re still struggling.

So there you have the facts to know about creating your very own weight gain diet. Get this in order and you will be on the path to success.

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