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
Check back on the blog for 2,500 and 3,000 calorie weight gain diet plans, which will be posted shortly.
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{ 4 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.