Are you struggling to put on weight? If yes, then working with the right nutrition and training strategies can make a big difference. One thing all of us need to consider when trying to increase our muscle mass is following a consistent meal plan. Having a set meal framework in place makes sure that you are getting the nutrients you need, when you need them.
If you are interested in a basic weight gain meal plan, then keep reading. In this article, we take a look at the principles of packing on pounds, as well as a few weight gain meal plans that you can personalize depending on your specific goal and your personal needs. We also include some simple tips for getting the most out of your weight gain meal plan.
Principles of Weight Gain/Adding Muscle
First, it’s important to understand the basics of weight gain and putting on muscle mass. Generally, to gain weight, a person must consume more calories than they spend. This could look different for different individuals. If you are a hardgainer, you will probably need to consume even more calories than someone with a faster metabolism.
When aiming to put on muscle mass, it’s important to also consider the macronutrients. The three main macronutrients that our body needs are protein, carbohydrates, and fats. Protein is essential for muscle growth and recovery, and is also important in maintaining and repairing the body tissues. Carbohydrates provide the energy your body needs during physical activity, and fats are essential for the production of certain hormones and also support the joints.
Planning Your Weight Gain Meal Plan
When planning your weight gain meal plan, you can start by calculating your calorie needs. As a rule of thumb, in order to gain weight, you should aim to consume around 500 to 1000 calories more than you burn each day. When setting your meal plan, it’s important to consider the macronutrient distribution. Generally, you should aim to have 30 to 40% of your calories coming from protein, 40 to 50% of calories coming from carbohydrates, and 20 to 30% of calories coming from fat.
A Basic Weight Gain Meal Plan
We’ve put together a basic weight gain meal plan that you can use to get started. This is just a starting point, and you can personalize this meal plan based on your specific needs.
Breakfast
- 2 slices of whole grain toast or a small bagel
- 2 eggs scrambled
- 1/2 cup of oatmeal
- 1/2 cup of fruit, such as a banana or a handful of berries
- 1 glass of low fat milk or plant based milk
Morning Snack
- 1 apple or 1 pear
- 1 oz of nuts or seeds
Lunch
- 2 slices of whole grain bread
- 4 oz turkey or chicken breast
- 2 cups of salad greens
- 1/2 cup of veggies such as carrots, cucumbers or cherry tomatoes
- 1 tbsp of a low fat dressing
Afternoon Snack
- 1 cup of Greek Yogurt
- 1/2 cup of mixed fruit, such as blueberries or sliced strawberries
Dinner
- 1 cup cooked brown rice
- 4 oz of fish or lean beef
- 2 cups steamed veggies, such as broccoli or bell peppers
Evening Snack
- 1 whole grain tortilla
- 2, tbsp of almond butter or peanut butter
- 1 apple or 1 pear
- 1 oz of nuts or seeds
Lunch
- 2 slices of whole grain bread
- 4 oz turkey or chicken breast
- 2 cups of salad greens
- 1/2 cup of veggies such as carrots, cucumbers or cherry tomatoes
- 1 tbsp of a low fat dressing
Afternoon Snack
- 1 cup of Greek Yogurt
- 1/2 cup of mixed fruit, such as blueberries or sliced strawberries
Dinner
- 1 cup cooked brown rice
- 4 oz of fish or lean beef
- 2 cups steamed veggies, such as broccoli or bell peppers
Evening Snack
- 1 whole grain tortilla
- 2, tbsp of almond butter or peanut butter
- 1 cup of Greek Yogurt
- 1/2 cup of mixed fruit, such as blueberries or sliced strawberries
Dinner
- 1 cup cooked brown rice
- 4 oz of fish or lean beef
- 2 cups steamed veggies, such as broccoli or bell peppers
Evening Snack
- 1 whole grain tortilla
- 2, tbsp of almond butter or peanut butter
- 1 whole grain tortilla
- 2, tbsp of almond butter or peanut butter
If you need additional calories and protein, then you can also include an additional
- Shake: 1 scoop of whey protein powder or vegan protein powder, 1/2 cup of oats, 1 cup of low fat milk or plant based milk into a blender with ice
Additional Tips for Using Your Weight Gain Meal Plan
Here are a few additional tips to get the most out of your weight gain meal plan:
- Eat 5 to 6 smaller meals per day rather than 3 large meals, in order to keep your metabolism working at its peak and to help minimize cravings.
- Incorporate a variety of foods from all of the food groups, in order to make sure your body is getting all of the nutrients it needs.
- Keep track of your calorie intake and adjust as needed. If you’re not gaining weight as desired, you may need to increase your calorie intake slightly.
- Aim to drink at least 80 to 100 ounces of water each day, in order to stay hydrated and to keep your digestive system functioning properly.
- Take your time while eating, and be sure to chew slowly in order to help your body properly digest all of the food you consume.
- Get plenty of rest and allow your body time to recover after intense training sessions, in order to help your muscles recover and grow.
By following a structured and consistent weight gain meal plan, along with a proper training program, you can help reach your muscle building goals. Keep in mind that it will take some time and effort in order to see results, but stay consistent and be patient. Good luck!
