Weight Gain Meal Plan: An Easy 7-Day Template To Follow

Gaining weight can be equitable a challenging as losing burden. While the main focus is to increase energy and protein intakes, it is besides important to maintain a goodly balanced diet without eating excessively many foods that might have high amounts of calories but little in the means of good nutrition. This 7-day weight gain meal plan provides one exercise of how to achieve a higher protein and higher calorie intake from healthy energy-giving foods such as lean kernel, dairy, eggs, seeds and nuts, which will assist you to enjoy your food while working your way toward achieving your weight acquire goals. Those with a checkup write out should seek advice from a aesculapian practitioner before changing their diet .

Notes About This Meal Plan

• This meal plan provides approximately 11,500kJ daily and is based on the modal energy and alimentary requirements for system of weights profit in 18 – 65 class old adults who undertake light to moderate levels of activity. Your energy requirements vary depending on age, activeness, health condition, stature and burden. For individualized advice, seek the services of an Accredited Practising Dietitian.

• This meal design provides at least the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults ( other than women over 51 years and men over 70 years who require extra milk, tall mallow or yogurt ). Want a version of this meal plan to print and use offline ? Download the entire weight reach meal design by clicking on this link. For easy access jump to:

Day One

cheese and fruit on a board

Breakfast

Peanut Butter on Wholegrain Toast: Toasted wholegrain bread+ 2 tbsp peanut butter. Drizzle with honey to taste. Serve with 1 hot chocolate, made with milk + 1 serve of fruit ( eg. 1 average pear or orange ) .

Lunch 

Chicken and Pasta Salad: Cooked wimp + pasta + 1 cup leafy green vegetables ( eg. spinach, skyrocket ) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing .

Dinner

Lamb Chops and Vegetables: Lamb chop, trimmed & shoal fried in olive anoint. Serve with sweet potato grind made with milk and olive oil + 2 cups cooked vegetables .

Dessert/Supper

Fresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese .

Snacks

A handful of blend nuts and/or seeds .

Day Two

assorted fruits on bowl 1546896

Breakfast

Chia Porridge with Fruit: 2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit ( eg. 1 medium banana or 6 dry prunes ) .

Lunch

Egg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 tall mallow slices + avocado + 1 cup salad vegetables ( eg. lettuce, cucumber, carrot, genus capsicum ) rolled up in tortilla bread ( make 2 wraps ) + 1 cup fruit juice .

Dinner

Baked Salmon, Cous Cous and Vegetables: Oven baked salmon lemniscus, sprinkled with sesame vegetable oil and sesame seeds + wheaten cous cous + 2 cups cooked vegetables. Serve with hommus .

Dessert/Supper

Fruit Salad Dessert: Fresh fruit salad with ice cream .

Snacks

A handful of desegregate nuts and/or seeds. Fruit toast with butter and/or fix .

Day Three

Smoothie

Breakfast

Sweet Potato Spanish Omelette (1 serve): Serve with 1 cafe caffe latte or hot chocolate made with fully cream milk .

Lunch

Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables ( eg. carrot, pumpkin, celery, onion ), vegetable neckcloth and barley. Serve with dollop of natural yogurt. + 1 serve of yield .

Dinner

Spaghetti Bolognese: Lean mince with tomato, tomato puree, herb & garlic served on spaghetti and sprinkled with cheese + 1 cup salad ( eg. baby spinach, carrots, cucumber ) with olive oil based dress .

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit ( eg. a small mango or berries ) .

Snacks

20g tall mallow + Canned tuna in petroleum on wholegrain crackers .

Day Four

Nasi Goreng Tray Bake

Breakfast

Wholegrain Cereal with Milk and Fruit: Wholegrain flaky cereal + broad cream milk + 2 tbsp linseeds + 1 serve of fruit ( eg. 6 dried apricot halves or 4 small plums ).

Lunch

Chicken and Noodle Stir-fry: Sliced lean chicken + Hokkein noodles + 1 cup vegetables ( eg. beans, genus capsicum, spinach, carrot ) cooked in sesame oil + fresh soy sauce dressing. Sprinkle with sesame seeds .

Dinner

Nasi Goreng Tray Bake (1 serve): Serve with 2 cup mix salad vegetables .

Dessert/Supper

Fruit Pop: Made with freeze fruits ( eg. bananas or mangos ) with greek yogurt .

Snacks

1 serve of fruit ( eg. 5 prunes or 1 cup fresh fruit salad ). 1 cup hot chocolate made with full cream milk .

Day Five

Poached eggs with field mushrooms and avocado web

Breakfast

Poached Eggs with Sauteed Field Mushroom and Avocado (1 serve): Serve with 1 cafe caffe latte or hot chocolate made with full cream milk .

Lunch

Fish and Chips: Dip pisces fillets in flour, egg then breadcrumbs and shoal electrocute in canola oil oil. Serve with homemade blockheaded potato chunky chips, gamboge wedges and 2 cups interracial salad vegetables with olive petroleum dress. + 1 serve of fruit .

Dinner

Mango Chicken and Corn: Grilled chicken thighs served with mango salsa, corn whiskey on the hazelnut & 1.5 cups baked vegetables ( eg. carrot, onion, beans ) in olive vegetable oil .

Dessert/Supper

Yoghurt Parfait: Layer 1 tub of yogurt and muesli/rolled oats in tall serve glasses. lead with handful of mix nuts and/or seeds .

Snacks

Banana slices + ricotta cheese + nut butter on goner .

Day Six

Easy fish pie 0172

Breakfast

Fruit Toast with Berry Smoothie: Slices of fruit toast spread with butter and/or obstruct to taste. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp linseed/sunflower/almond meal .

Lunch

Tuna and Quinoa Salad: Tuna in oil mix with 3 bean mix + 2 cups salad vegetables ( eg. leafy greens, tomato, cucumber, carrot, capsicum ) + cooked quinoa + olive oil/vinegar dress .

Dinner

Easy Fish Pie: Serve with 2 cup mix salad vegetables .

Dessert/Supper

Pavlova and Fruit: Pavlova topped with fresh yield salad. Serve with custard .

Snacks

1 bathtub yogurt. 3 wholegrain crackers with hummus .

Day Seven

Bechamel Spinach Baked Eggs 2

Breakfast

Bechamel Spinach Baked Egg (1 serve): Serve with 1 café caffe latte .

Lunch

Beef and Noodle Soup: thinly sliced beef + bracing flat rice noodles + 1 cup vegetables ( eg. bean sprouts, carrot, broccoli ) cooked in vegetable stock. Sprinkle with dice green onion. + 1 serve of fruit ( eg. 1 medium apple or banana ) .

Dinner

Pork Roast and Vegetables: Lean pork roast + baked potato + 1.5 cups baked vegetables + olive petroleum ( for cooking ) .

Dessert/Supper

Fruit Crepe: Sliced fruit and ricotta cheese wrapped in crape. Drizzle with syrup or honey to taste .

Snacks

1 bathtub yogurt. A handful of mix nuts and/or seeds.

Learn More About Eggs And Nutrition

not certain whether eggs may be beneficial in your position ? Learn more about how eggs may help serve your nutritional needs nowadays. Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our pregnancy or low cholesterol meal design nowadays !

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