The following weight gain diet plan is suitable if you weigh in the 125 pounds range and you want to gain 5-10 lbs of muscle. If you want to gain even more lean muscle mass, you can slowly increase your caloric intake after you have reached your first goal of gaining 5-10 lbs of muscle to your frame.
The aim with all weight gain diets is to eat every 3 hours like clockwork, making sure to never skip a meal. On workout days you can also consume a weight gain shake post workout in addition to what you normally eat to help remain in a calorie surplus.
If you find that you are not gaining weight on a 2000 calorie weight gain diet plan, then eat an additional 300-500 calories, and try and get the calories from whole foods.
You don’t need to be a chef or much time to eat well. So get cooking…
6:00 am Breakfast: Five Egg Omelet
5 eggs, whole
1 cup of mushrooms, thinly sliced
1/2 cup of onions, thinly sliced
1 cup of green bell peppers, thinly sliced
1 teaspoon of olive oil
1 small handful of spinach
salt and pepper to taste
Calories: 445
9:00 am Snack: Banana Oat Weight Gain Shake
2 cups whole milk
1 scoop vanilla protein powder
1/2 cup Quaker Oatmeal (cook with boiling water)
1 small banana
1 tablespoon honey
Calories: 475
12:00 pm Lunch
4 oz of chicken breast, skinless
2 slices of whole grain bread
1 tablespoon of mayonnaise
A few slices of lettuce leaves
salt and pepper to taste
Calories: 430
3:00 pm Snack: Grilled Ham Cheese and Tomato Sandwich
1 slice, ham
1 slice, cheddar cheese
1 slice whole grain bread
A few slices of tomato
Calories: 227
6:00 pm Dinner
4 oz lean red meat
1/2 cup Mushrooms
1 tablespoon of olive oil
1 tablespoon of vinegar
salt and pepper to taste
Calories: 397
9:00 pm: Late Night Snack
6 almonds, whole
Calories: 35
Total Calories: 2009
If you want to go on a more aggressive weight gain diet plan, check the 3000 calorie meal plan which is suitable for hardgainer’s.
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{ 7 comments… read them below or add one }
I consume 6500 – 8000 calories a day depending on the appetite that day i consume up to 8 – 10 meals a day plus snacks still at 160 for the last 2 months i work out twice a day for around 5 – 6 hours a day mostly weight lifting , agility drills, or sprints. i am 16 years old looking to play college football got any ideas let me know i have also knocked out junked food and sodas.
Hey i really need help in gaining weight. weigh 180 cm , 57kg (17.6 in BMI), my metabolism rate is high and i need a sample meal for 2500 calories, any tips? 19 years old and seriously need to gain weight!!
Hi,
I am vegeterian and want to gain weight. Please give me diet chart for 2000 calories.
Hey i really could use some help gaining some weight i have a very active lifestyle with work and rugby league traing and i am fing it really hard to put on weight. im 19 about 85kg and 6ft but need to put on some weight as i am playing a high level of mens grade league. i need to put on a quick 5kg+ but am finding it really hard and was wanting some help please.
I really really need to gain weight for baseball. I’m 17 yrs old, 140 lbs, at 6′3” I want to really pack on weight over this summer to add some speed onto my fastball. What should I be eating every day and how much of it? What supplements would help?
Hey i could really use the weight gain. i am 17 years old, my height is 6′1, and i weigh 130 pounds. i want to gain 15-20 pounds of muscle over the summer. (more time if necessary) are you sure only 2000 calories is enough for me to gain muscle? please message me back.
I was wondering on how many calories I should consume a day. I’m 5′4” sitting at 126 lbs. Haven’t work out in 2 1/2 months starting back tomorrow . I want to gain 5-10 in about 2 months for starts I’m also starting some mix martial arts as well. So I want get back in shape before I start that too. Getting the muscle is easy for me. Followed pretty much all work outs on this site. Just gaining body mass is the hard part. If you can message me ASAP that would be greatly appreciated.