Gain weight meal plan

Daily
goals 2856
kCal 124g
protein 437g
carbs 68g
fat

days 5 97%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 2790 of 2856 kcal
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Protein 122 of 124g

Carbs 437 of 437g

Fat 66 of 68g
- Breakfast
  
  Muesli Quark With Banana
  1 servings - 478 kcal 31g protein 80g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 0g protein 33g carbs 0g fat
- Morning snack
  
  All Natural Gingerbread
  1.1 servings - 417 kcal 18g protein 87g carbs 2g fat
- Lunch
  
  Beefy Brown Rice Skillet
  0.7 servings - 311 kcal 18g protein 46g carbs 5g fat
- Afternoon snack
  
  Jumbo Apple Muffin
  0.9 servings - 234 kcal 14g protein 33g carbs 6g fat
- Dinner
  
  Orange Couscous With Chicken
  0.9 servings - 779 kcal 34g protein 104g carbs 25g fat
- Late night snack
  
  Recovery Snacks - Trail Mix
  0.9 servings - 437 kcal 7g protein 54g carbs 24g fat
Tuesday 2773 of 2856 kcal
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Protein 122 of 124g

Carbs 439 of 437g

Fat 64 of 68g
- Breakfast
  
  Muesli Quark With Banana
  1 servings - 478 kcal 31g protein 80g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 0g protein 33g carbs 0g fat
- Morning snack
  
  All Natural Gingerbread
  1.1 servings - 417 kcal 18g protein 87g carbs 2g fat
- Lunch
  
  Beefy Brown Rice Skillet
  0.7 servings - 311 kcal 18g protein 46g carbs 5g fat
- Afternoon snack
  
  Jumbo Apple Muffin
  0.9 servings - 234 kcal 14g protein 33g carbs 6g fat
- Dinner
  
  Orange Couscous With Chicken
  0.9 servings - 779 kcal 34g protein 104g carbs 25g fat
- Late night snack
  
  Recovery Snacks - Trail Mix
  0.8 servings - 388 kcal 6g protein 48g carbs 22g fat
  
  Strawberries, raw
  100 gram - 32 kcal 1g protein 8g carbs 0g fat
Wednesday 2751 of 2856 kcal
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Protein 119 of 124g

Carbs 438 of 437g

Fat 64 of 68g
- Breakfast
  
  Muesli Quark With Banana
  1 servings - 478 kcal 31g protein 80g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 0g protein 33g carbs 0g fat
- Morning snack
  
  All Natural Gingerbread
  1 servings - 379 kcal 16g protein 79g carbs 2g fat
- Lunch
  
  Tuna Salad Sandwich
  1 servings - 655 kcal 40g protein 79g carbs 18g fat
- Afternoon snack
  
  Jumbo Apple Muffin
  0.9 servings - 234 kcal 14g protein 33g carbs 6g fat
- Dinner
  
  Brown Rice Salad With Apple, P..
  0.8 servings - 316 kcal 6g protein 43g carbs 15g fat
- Late night snack
  
  Recovery Snacks - Trail Mix
  0.7 servings - 340 kcal 6g protein 42g carbs 19g fat
  
  Yogurt-Fruit Smoothie
  0.8 servings - 215 kcal 6g protein 49g carbs 0g fat
Thursday 2810 of 2856 kcal
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Protein 116 of 124g

Carbs 434 of 437g

Fat 72 of 68g
- Breakfast
  
  Muesli Quark With Banana
  1 servings - 478 kcal 31g protein 80g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 0g protein 33g carbs 0g fat
- Morning snack
  
  All Natural Gingerbread
  1 servings - 379 kcal 16g protein 79g carbs 2g fat
  
  Strawberries, raw
  150 gram - 48 kcal 1g protein 12g carbs 0g fat
- Lunch
  
  Spinach – Tomato Pasta Shell..
  1 servings - 402 kcal 15g protein 68g carbs 7g fat
- Afternoon snack
  
  Tuna Salad Sandwich
  1 servings - 655 kcal 40g protein 79g carbs 18g fat
- Dinner
  
  Brown Rice Salad With Apple, P..
  1 servings - 395 kcal 7g protein 54g carbs 19g fat
- Late night snack
  
  Guacamole
  1 servings - 176 kcal 3g protein 11g carbs 15g fat
  
  tortilla chips
  1 servings - 143 kcal 2g protein 18g carbs 7g fat
Friday 2796 of 2856 kcal
Show macro details

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Protein 121 of 124g

Carbs 443 of 437g

Fat 68 of 68g
- Breakfast
  
  Muesli Quark With Banana
  1 servings - 478 kcal 31g protein 80g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 0g protein 33g carbs 0g fat
- Morning snack
  
  All Natural Gingerbread
  1.1 servings - 417 kcal 18g protein 87g carbs 2g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Spinach – Tomato Pasta Shell..
  1 servings - 402 kcal 15g protein 68g carbs 7g fat
- Afternoon snack
  
  Bananas, raw
  2 large (8" to 8-7/8" long) - 242 kcal 3g protein 62g carbs 1g fat
  
  Peanuts, all types, dry-roasted, wi..
  0.5 100g - 293 kcal 12g protein 11g carbs 25g fat
- Dinner
  
  Healthy Chicken Traybake
  1 servings - 440 kcal 39g protein 47g carbs 11g fat
- Late night snack
  
  Guacamole
  0.7 servings - 123 kcal 2g protein 8g carbs 11g fat
  
  tortilla chips
  1.2 servings - 172 kcal 2g protein 22g carbs 8g fat

Home › Meal Plan Search › Gain Weight

Gain weight meal plan

Use this meal plan as base for your own.

Monday 2790 of 2856 kcal

Muesli Quark With Banana

Orange Juice

All Natural Gingerbread

Beefy Brown Rice Skillet

Jumbo Apple Muffin

Orange Couscous With Chicken

Recovery Snacks - Trail Mix

Tuesday 2773 of 2856 kcal

Muesli Quark With Banana

Orange Juice

All Natural Gingerbread

Beefy Brown Rice Skillet

Jumbo Apple Muffin

Orange Couscous With Chicken

Recovery Snacks - Trail Mix

Strawberries, raw

Wednesday 2751 of 2856 kcal

Muesli Quark With Banana

Orange Juice

All Natural Gingerbread

Tuna Salad Sandwich

Jumbo Apple Muffin

Brown Rice Salad With Apple, P..

Recovery Snacks - Trail Mix

Yogurt-Fruit Smoothie

Thursday 2810 of 2856 kcal

Muesli Quark With Banana

Orange Juice

All Natural Gingerbread

Strawberries, raw

Spinach – Tomato Pasta Shell..

Tuna Salad Sandwich

Brown Rice Salad With Apple, P..

Guacamole

tortilla chips

Friday 2796 of 2856 kcal

Muesli Quark With Banana

Orange Juice

All Natural Gingerbread

Apples, raw, with skin

Spinach – Tomato Pasta Shell..

Bananas, raw

Peanuts, all types, dry-roasted, wi..

Healthy Chicken Traybake

Guacamole

tortilla chips