If you are someone who wants to gain weight you need to start with a proper meal plan A 7 day meal plan can help you in achieving your weight gain goals In this article we will discuss a 7 day weight gain meal plan that can help you to gain weight in a healthy way .
If you are someone who wants to gain weight, you need to start with a proper meal plan. A 7 day meal plan can help you in achieving your weight gain goals. In this article, we will discuss a 7 day weight gain meal plan that can help you to gain weight in a healthy way.
Table of Content
Day 1
For breakfast, you can have 2 scrambled eggs, 2 slices of whole wheat toast, and a banana. For lunch, you can have a turkey sandwich with lettuce, tomato, and avocado. For dinner, you can have grilled chicken breast with roasted vegetables and brown rice. For snacks, you can have a protein shake and a handful of almonds.
Day 2
For breakfast, you can have oatmeal with sliced almonds and blueberries. For lunch, you can have a grilled cheese sandwich with tomato soup. For dinner, you can have beef stir-fry with brown rice and steamed vegetables. For snacks, you can have a Greek yogurt parfait with granola and honey.
Day 3
For breakfast, you can have a protein smoothie with peanut butter and banana. For lunch, you can have a chicken Caesar salad with croutons and Parmesan cheese. For dinner, you can have baked salmon with roasted sweet potatoes and green beans. For snacks, you can have a protein bar and some baby carrots.
Day 4
For breakfast, you can have a breakfast burrito with scrambled eggs, cheese, and salsa. For lunch, you can have a tuna salad with whole wheat crackers. For dinner, you can have a pork chop with roasted brussel sprouts and quinoa. For snacks, you can have a fruit smoothie and a handful of cashews.
Day 5
For breakfast, you can have a bagel with cream cheese and smoked salmon. For lunch, you can have a ham and cheese sandwich with pretzels. For dinner, you can have spaghetti with meat sauce and garlic bread. For snacks, you can have a protein shake and some trail mix.
Day 6
For breakfast, you can have a veggie omelet with whole wheat toast. For lunch, you can have a roast beef sandwich with potato chips. For dinner, you can have grilled shrimp with quinoa and roasted asparagus. For snacks, you can have a protein bar and some grape tomatoes.
Day 7
For breakfast, you can have pancakes with maple syrup and bacon. For lunch, you can have a grilled chicken wrap with avocado and hummus. For dinner, you can have a beef burger with sweet potato fries. For snacks, you can have a fruit salad with cottage cheese.
How to Stick to Your Meal Plan
It can be tough to stick to a meal plan, especially if you are not used to eating on a schedule. Here are a few tips that can help you to stick to your 7 day weight gain meal plan:
1. Meal Prep
Prepare your meals in advance so that you always have something healthy to eat. This will help you to avoid unhealthy snacks and fast food.
2. Set Reminders
Set reminders on your phone or computer to remind you when it's time to eat. This will help you to stay on track with your meal plan.
3. Find a Buddy
Find a friend or family member who is also trying to gain weight. You can support each other and hold each other accountable.
FAQ
How much weight can I gain in 7 days?
It depends on your body type and metabolism. It's important to remember that weight gain should be slow and steady, not rapid. Aim to gain 1-2 pounds per week.
Can I eat junk food on a weight gain meal plan?
It's best to avoid junk food and focus on whole, nutrient-dense foods. While junk food may help you to gain weight quickly, it can have negative effects on your health.
Pros and Cons
Pros
A weight gain meal plan can help you to gain weight in a healthy way. By eating nutrient-dense foods, you can improve your overall health and well-being.
Cons
It can be difficult to stick to a meal plan, especially if you are not used to eating on a schedule. Additionally, weight gain should be slow and steady, which can be frustrating for some people who want to see results quickly.
Overall, a 7 day weight gain meal plan can be a helpful tool for those who want to gain weight in a healthy way. By following the tips outlined in this article, you can stick to your meal plan and achieve your weight gain goals.
