To make it 2,000 calories: Reduce to 1 wrap at lunch and omit rice at dinner. To find out your own caloric needs for weight gain, you'll first need to get an idea of your resting metabolic rate (RMR). this link is to an external site that may or may not meet accessibility guidelines. Meal-Prep Tip: Refrigerate the last 2 Creamy Avocado and White Bean Wraps to have for lunch on Day 7. If you weigh 150 pounds: 150 x 12 = 1,800 calories/day. While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body as you bulk up—so don't neglect them! Perhaps you're working on building muscle and would like your diet to support bulking up, or maybe you're recovering from an illness that dropped your weight below your ideal. The FDA uses this round number for giving general advice about diet. When it comes to gaining weight and building muscle, macronutrients matter. Analyzing My Diet. To make it 2,000 calories: Omit the hard-boiled egg at breakfast, omit the hummus at the A.M. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P.M. snack. That said, variety is key to a healthy diet, so try to vary your diet as much as possible including different fruits and vegetables with the meals. To make it 3,000 calories: Add 2 Tbsp. Daily Totals: 2,486 calories, 120 g protein, 298 g carbohydrates, 64 g fiber, 98 g fat, 2,470 mg sodium. There can be a variety of reasons why you may want to gain weight! Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds. The following meal plans are for anyone who is underweight and looking to gain weight on a budget. Thank you for signing up. Read more... 100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled), 1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber, Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning, 100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise, Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning, Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) Once you've established your RMR, you can factor in your activity level for a more accurate calculation of your needs. To make it 3,000 calories: Add 1 medium apple with 2 Tbsp. Nutrition tips to keep your physique on track this holiday season. All data is sourced from the USDA Food Data Central. Here are some foods to focus on for a balance of healthy fats, complex carbohydrates and plenty of protein. People who lead extremely inactive lifestyles may wish to skip one or two of the snacks in order to reduce the calorie intake to 2500. 2% plain Greek yogurt with 1 Tbsp. Coupled with a regular workout regimen, this meal plan will transform you into a hard gainer in no time. 1 tbsp virgin coconut oil. To make it 3,000 calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to the P.M. snack and add 1½ cups Easy Brown Rice at dinner. ¾ cup egg whites. : Fat 40g, *Options: white baked potato, white rice, instant oatmeal, rice cakes, white bread (nonfat), bagels, cereals (nonfat)**Options: broccoli, asparagus, green beans, broccoli/cauliflower mix, cauliflower, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Your information has been successfully processed! Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs (0.5-1kg) per week, depending on gender, body size, and activity level. Jump on the latest food trend with our step-by-step guide to making hot chocolate bombs. 1 ½ cups old fashioned oatmeal (120g), measured uncooked, 1 cup berry of choice (strawberries, blueberries, raspberries), 6 oz turkey breast (deli sliced, not packaged), 1 small sweet potato (150g), measured uncooked, 1 ½ scoops whey isolate protein of choice, 340g (usually one steam bag) green veggie of choice**, 8 oz nonfat Oikos Greek yogurt, vanilla or plain, Calories: 3,040Carbs: 323gFiber: 60gProtein: 271gTotal Fat: 78gSat. Daily Totals: 2,514 calories, 104 g protein, 340 g carbohydrates, 45 g fiber, 88 g fat, 2,563 mg sodium. Our commitment is to provide high quality data and easy to use tools. Roasted Butternut Squash & Root Vegetables With Cauliflower Gnocchi, Sheet-Pan Maple-Mustard Pork Chops and Carrots, Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi, Creamy Chicken, Brussels Sprouts and Mushroom One-Pot Pasta, Tortilla Chip Flounder with Black Bean Salad, Oily fish like salmon, tuna, herring and anchovies, Meats like turkey, chicken and lean beef, pork and lamb, Beans and legumes, including chickpeas, black beans, lentils, cannellini beans and hummus, Nut butters and nuts like cashews, peanuts, almonds, walnuts and pecans, Whole grains like whole-wheat bread, whole-wheat pasta, brown rice and quinoa, High-calorie fruits and vegetables like avocados, coconut, bananas, mangoes and dried fruit, Full-fat dairy, including milk, yogurt and cheese, 1 slice whole-wheat toast with 1 tsp. They can also be used by people who would like to build muscle if used in combination with an appropriate strength training program. For this reason, it's also the number you'll see on Nutrition Facts panels. Benefits of a 2500 calorie diet plan. To make it 3,000 calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A.M. snack, and add dinner dessert of 8 oz. Daily Totals: 2,509 calories, 157 g protein, 295 g carbohydrates, 60 g fiber, 86 g fat, 1,579 mg sodium. To make it 2,000 calories: Reduce granola to 1 serving and reduce milk to ½ cup at breakfast, and omit hard-boiled egg and Swiss cheese at A.M. snack. You're probably familiar with 2,000 calories as a standard target for your daily eating. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Oily fish like salmon, tuna, herring and anchovies. olive oil & ½ Tbsp. It helps you gain weight in a healthy way. Rest Day Meal Plan Breakfast (Meal 1) 1 cup old-fashioned oatmeal (80g), measured uncooked. For more weight gain ideas see the article on high calorie foods, and the other set of weight gain meal plans. The meal plans are designed to provide a balance of carbohydrates, protein, and fats. Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs (0.5-1kg) per week, depending on gender, body size, and activity level. This is the amount of calories your body needs to support a sedentary lifestyle, not including exercise. Days 4 and 5 are designed for people who would like to cook food in batches for the week to save time. These days should only be followed by highly active people who are training regularly and looking to increase their muscle mass significantly. Mid-Morning (Meal 2) 2 cups low-fat … All rights reserved. Gain weight the healthy way with this nutrient-packed meal plan. It can also help in losing weight but for that you will have to be moderate to extremely active. But it's a myth that you have to go all-in on high-protein foods in order to gain muscle. Daily Totals: 2,484 calories, 125 g protein, 311 g carbohydrates, 64 g fiber, 91 g fat, 2,281 mg sodium. With some simple meal-prep steps and recipes that do double duty and feed you more than once, we've streamlined the process of taking in the calories you need to gain weight, so it's an easy endeavor. Use of this site constitutes acceptance of our, Just Like Grandma Used to Make: Why We're Craving Grandma's Cooking Now More Than Ever, How to Make Those Viral Hot Chocolate Bombs at Home. Fat: 28g, 1 cup old-fashioned oatmeal (80g), measured uncooked, 6 oz deli chicken or turkey breast (deli sliced, not packaged), wrapped around cheese, 16 oz California Medley Mix, one large frozen bag, 10 oz nonfat Oikos Greek yogurt, vanilla or plain, Calories: 3,000Carbs: 210gFiber: 35gProtein: 305g totalFat: 112gSat. Offers may be subject to change without notice. Daily Totals: 2,499 calories, 81 g protein, 330 g carbohydrates, 53 g fiber, 101 g fat, 2,471 mg sodium. unsalted butter, 2 cups fresh spinach & 1 cup shredded carrots topped with ½ Tbsp. To make it 3,000 calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P.M. snack. Here's what a healthy weight-gain meal plan looks like at 2,500 calories. To make it 2,000 calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch. This is how many calories you need to eat to maintain your current weight if your activity level stays the same. © 2020 EatingWell.com is part of the Allrecipes Food Group. If you are weak, you can gain … balsamic vinegar. One simple way to calculate your resting metabolic rate is to multiply your current weight by 12. What Should You Eat If You Come Down with Coronavirus? This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. The breakfast is fairly traditional and I love my eggs and juice in the … Meal-Prep Tip: Make the Creamy Avocado and White Bean Wraps tonight so they're all ready to go for lunch on Days 6 and 7. EatingWell may receive compensation for some links to products and services on this website. But 2,000 calories isn't one-size-fits-all, especially when you're trying to gain weight. In my weight gain diet plan, meals 1, 2, 4 and 6 will remain virtually constant from day to day (non-workout days). For 5% more calories: 2,160 calories/day x 1.05 = 2,268 calories/day, For 10% more calories: 2,160 calories/day x 1.1 = 2,376 calories/day. honey & 1 cup strawberries. Daily Totals: 2,478 calories, 117 g protein, 302 g carbohydrates, 54 g fiber, 100 g fat, 2,548 mg sodium. peanut butter to the P.M. snack, and add an extra ½ cup brown rice to dinner. To make it 2,000 calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch and reduce the P.M. snack to 3 graham crackers. To make it 3,000 calories: Add an extra Almond-Honey Power Bar to the A.M. snack, add an extra 2 Tbsp. Here is some guidance from a registered dietitian on foods and drinks that may help you feel just a little bit better if you get sick with COVID-19. Daily Totals: 2,505 calories, 116 g protein, 315 g carbohydrates, 48 g fiber, 94 g fat, 2,052 mg sodium. Days 6 and 7 are slightly different, providing 4000 calories. Trapped in a muscle mass-building plateau? natural peanut butter to the P.M. snack and add a dinner dessert of 1 square of dark chocolate. 4 omega-3 whole eggs. If you're in the bulking phase of bodybuilding (which is when you're trying to gain muscle) or if your doctor has advised you follow a weight-gain diet, you can aim to take in 5 to 10% more calories. Here's why we should all lean in harder and embrace our comfort-food cravings. If in any doubt, please consult a nutritionist, dietitian, or personal trainer for further advice. Meats like turkey, chicken and lean beef, … and articles to help you organize and understand the foods you eat. These breakfast, lunch, dinner and snack recipes focus on nutrient-dense, whole foods, like fiber-rich whole grains, lean protein (including plant-based protein options), healthy fats and plenty of fruits and veggies.