Blog
7-Day Diet Chart to Weight Gain
- Miracle Seabuck
- Trusted Source
- Nutrition
- Last Updated April 23, 2025
Looking for a 7-day diet chart for weight gain in 2025? You’re not alone. While many focus on losing weight, gaining weight healthily and sustainably can be just as challenging. With the right meal plan, extra calories, and consistent habits, you can build muscle and improve overall health.
This guide includes a 7-day weight gain diet plan, expert tips, and the best foods to help you reach your goals.
Let’s explore how you can gain weight sustainably and healthily. We will provide a detailed weight gain diet plan, along with practical tips and expert advice.
How We Create Meal Plans
Our meal plans are designed by incorporating scientific principles of nutrition, ensuring they are realistic, effective, and easy to follow. Each meal plan provides an optimal balance of macronutrients and emphasizes whole, nutrient-rich foods.
How Many Calories Do You Need to Gain Weight?
This meal plan is at 2,500 calories. It can be adjusted to suit parameters of 2,000 or 3,000 calories per day as is proper. The FDA considers 2000 calories the standard option for general dietary advice. Most people cannot achieve this, considering the challenge of avoiding weight gain.
It should be clear that many factors will affect the caloric requirement to include those of current weight, height, age, gender, and activity level. Start by estimating your resting metabolic rate (RMR), the number of calories you require at rest to maintain basic functions. After determining your RMR, make adjustments for activity level and additional caloric taste to support a steady and healthy weight increase.
Step 1: Calculate Your Resting Metabolic Rate
Your resting metabolic rate (RMR) is the calories your body needs to maintain essential functions at rest. You can use an online calculator or the Mifflin-St. Jeor’s Equation to estimate your RMR:
Men: RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
Women: RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Step 2: Factor in Your Activity Level
Multiply your RMR by an activity factor to account for physical activity:
- Sedentary: RMR × 1.2
- Lightly active: RMR × 1.375
- Moderately active: RMR × 1.55
- Very active: RMR × 1.725
Step 3: Add More Calories for Weight Gain
To gain weight, add 250-500 calories per day to your total. This gradual approach minimizes fat gain while promoting muscle development.
Healthy Foods to Eat More of to Gain Weight
Focus on nutrient-dense foods that provide ample energy and support overall health:
- Proteins: Chicken, turkey, fish, eggs, tofu, lentils, and Greek yogurt.
- Carbohydrates: Whole grains, oats, sweet potatoes, quinoa, and fruits.
- Fats: Avocados, nuts, seeds, olive oil, and full-fat dairy.
- Calorie-Dense Snacks: Trail mix, nut butter, smoothies, and protein bars.
Diet Plan for Weight Gain
This meal plan offers balanced, nutrient-rich meals to help you mass gain weight effectively.
How to Meal-Prep for Your Week of Meals
- Plan your meals and snacks.
- Cook large batches of grains, proteins, and vegetables for the week.
- Use storage containers to portion meals for grab-and-go convenience.
7-Day Weight Gain Diet Plan
| Day | Meal | Time | Menu |
|---|---|---|---|
| Sunday | Breakfast | 8:00-8:30 AM | 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal | 11:00-11:30 AM | 1 cup banana shake | |
| Lunch | 2:00-2:30 PM | 1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low-fat curd + salad | |
| Evening | 4:00-4:30 PM | 1 cup strawberry smoothie + 1 cup vegetable poha | |
| Dinner | 8:00-8:30 PM | 1.5 cup chicken curry + 3 chapatti + salad | |
| Monday | Breakfast | 8:00-8:30 AM | 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal | 11:00-11:30 AM | 1 cup mango shake | |
| Lunch | 2:00-2:30 PM | 1 cup moong dal/chicken curry + 1 cup potato and cauliflower vegetable + 3 chapatti + 1/2 cup rice + salad | |
| Evening | 4:00-4:30 PM | 1 cup pomegranate juice + 2 butter-toasted bread | |
| Dinner | 8:00-8:30 PM | 1 cup beans potato vegetable + 3 chapatti + salad | |
| Tuesday | Breakfast | 8:00-8:30 AM | 3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal | 11:00-11:30 AM | 1 apple smoothie with maple syrup | |
| Lunch | 2:00-2:30 PM | 1 cup masoor dal + 1 cup colocasia + 3 chapatti + 1/2 cup rice + 1 cup low-fat curd + salad | |
| Evening | 4:00-4:30 PM | 1 cup tomato soup with bread crumbs + 1 cup aloo chaat | |
| Dinner | 8:00-8:30 PM | 1 cup carrot peas vegetable + 3 chapatti + salad | |
| Wednesday | Breakfast | 8:00-8:30 AM | 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal | 11:00-11:30 AM | 1 cup ripe banana with 2 tsp ghee | |
| Lunch | 2:00-2:30 PM | 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad | |
| Evening | 4:00-4:30 PM | 1 cup vegetable juice + 1 cup upma | |
| Dinner | 8:00-8:30 PM | 1.5 cup parwal vegetable + 3 chapatti + salad | |
| Thursday | Breakfast | 8:00-8:30 AM | 2 cucumber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cashews + 2 walnuts + 4 almonds |
| Mid-Meal | 11:00-11:30 AM | 1 cup buttermilk + 1 cup sweet potato chaat | |
| Lunch | 2:00-2:30 PM | 1 cup white chana/fish curry + 3 chapatti + 1/2 cup rice + salad | |
| Evening | 4:00-4:30 PM | 1 cup almond milk + banana | |
| Dinner | 8:00-8:30 PM | 1 cup cauliflower potato vegetable + 3 chapatti + salad | |
| Friday | Breakfast | 8:00-8:30 AM | 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal | 11:00-11:30 AM | 2 cups watermelon juice | |
| Lunch | 2:00-2:30 PM | 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad | |
| Evening | 4:00-4:30 PM | 1 cup sprouts salad + 2 potato cheela + green chutney | |
| Dinner | 8:00-8:30 PM | 1 cup peas mushroom vegetable + 3 chapatti + salad | |
| Saturday | Breakfast | 8:00-8:30 AM | 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts |
| Mid-Meal | 11:00-11:30 AM | 1 cup coconut water + 1 cup pomegranate | |
| Lunch | 2:00-2:30 PM | 1 cup mixed dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad | |
| Evening | 4:00-4:30 PM | 1 cup fruit salad + 4 pc vegetable cutlets + green chutney | |
| Dinner | 8:00-8:30 PM | 1 cup karela vegetable + 3 chapatti + salad |
Diet Chart for Weight Gain: Do’s and Don’ts
Do’s
- Eat more often
- Drink milk
- Try weight-gain shakes
- Use bigger plates
- Add cream to your coffee
- Take creatine
- Get quality sleep
- Eat your protein first and vegetables last
Do n’ts
- Drink water before meals
- Smoke
Food Items You Can Easily Consume in a Diet Plan for Weight Gain
- Nuts and nut butter.
- Full-fat dairy products.
- Whole grains like oats, rice, and quinoa.
- High-calorie fruits like bananas, mangoes, and avocados.
- Protein-rich foods such as eggs, chicken, and lentils.
Foods That Promote Healthy Weight Gain
High-Calorie, Nutrient-Dense Food Options
- Avocados: Rich in healthy fats and calories.
- Nuts and seeds: Almonds, walnuts, and chia seeds provide energy and essential nutrients.
- Dairy products: Whole milk, cheese, and Greek yogurt are excellent sources of protein and fat.
Protein-Rich Foods for Muscle Gain
- Lean meats: Chicken, turkey, and beef.
- Fish: Salmon and tuna are high in omega-3 fatty acids and protein.
- Plant-based options: Lentils, chickpeas, and tofu are great for vegetarians.
Carb Sources to Fuel Your Weight Gain Journey
- Whole grains: Brown rice, oats, and quinoa.
- Starchy vegetables: Potatoes, sweet potatoes, and squash.
- Fruits: Bananas, mangoes, and dried fruits like dates and raisins.
Extra Tips to Gain Weight
Tracking Progress
- Use apps or journals to track your calories and weight gain.
- Adjust your diet based on weekly or monthly checks.
Staying Motivated and Overcoming Plateaus
- Celebrate small wins, like gaining a few pounds or getting stronger.
- Change up your meal plan and workouts.
Supplements
- Protein powders: An Easy way to add extra protein to your day.
- Mass gainers: For those struggling to hit calorie goals.
- Creatine: Supports muscle growth and strength training.
FAQs About Diet for Weight Gain
Spread meals evenly throughout the day, with an emphasis on breakfast and post-workout meals.
Yes, but exercise, especially strength training, ensures the weight gained is lean muscle rather than fat.
Women can gain weight by eating more, doing strength training, and eating nutrient-dense foods. Hormones may play a role so see a doctor if needed.
Focus on eating calorie-dense foods, increasing portion sizes, and engaging in regular strength training to achieve healthy and sustainable weight gain.
Signs include tighter clothing, increased appetite, reduced energy levels, decreased physical activity, and noticeable changes in body shape.
Incorporate calorie-dense options like nuts, avocados, cheese, fatty meats, and protein-rich foods such as eggs and beans.
Whole milk is ideal because it has more calories and fat than skim or low-fat milk, making it beneficial for weight gain.
Bananas are excellent for healthy weight gain due to their high-calorie content and their role in aiding digestion.
While no single protein is best, consuming adequate calories and incorporating resistance training are crucial factors for weight gain.
Drinking milk at night can contribute to weight gain if it leads to an overall calorie surplus in your daily intake.
Vegetables like peas, spinach, broccoli, Brussels sprouts, and asparagus are protein-rich and can support weight gain as part of a balanced diet.
Conclusion
Weight gain is a journey that takes time, strategy, and consistency. Follow this diet chart for weight gain. Add nutrient-dense foods, strategic meal timing, and strength training. You’ll succeed in building a healthier, stronger version of yourself. Track your progress, stay motivated, and adjust as needed.
By following these mass-gaining strategies and our free weight gain nutrition guide, you’re setting yourself up for success. Whether you’re using our clean bulk meal plan or creating your own bulking diet basics, remember progress takes time.
Start with our weight gain foods list, cook with our bulk recipes, and track your progress. With our high-calorie food list and nutrition timing guide, you’ll be gaining weight in no time!
Ready to start? Begin with small changes, increase your portions as you go with our meal frequency guide, and stick to your mass-building diet. Consult with a doctor before making any major changes to your diet or starting any new weight gain supplements.
Here’s to your weight gain! Remember, every meal is an opportunity to get closer to your goals. Start now and see the results add up.
Content Disclaimer
Content on this website is provided for information purposes only. Information about a therapy, service, product, or treatment does not in any way endorse or support such therapy, service, product, or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product, or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product, or treatment described on the website is suitable in their circumstances. The State of UP and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
- Last Updated April 23, 2025
Dr. Deep Dev Dutt
Dr. Deep Dev Dutt is a dedicated healthcare professional with extensive experience in internal medicine, cardiology, and public health. Holding a medical degree, MBBS, MD from Macomb Community College, Dr. Dutt has been committed to providing high-quality patient care and advancing medical research. With a passion for specific interests, preventive medicine, patient education, and healthcare innovation, he has contributed to numerous clinical studies and medical publications.
