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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{ 17 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.
Hi,
im 19 years old 176cms tall and only 51.5 kgs, i have a vry fast digestive system and im a privert debt collectos and im sick of bringing the metal into it, was hoping to gain weight so i can inforce with mucsel my aim is 2 gain maximum weight per week, atleast 1 kg per week,
please help me work out a eating/work out plan because whatever im doing isnt working =( its making me think i got cancer or miniman sindrome LOl
dont make me use steriods .
hey
im 21 years old 172cms tall and only 50 kgs, , was hoping to gain weight so i can inforce with muscle my aim is 2 gain maximum weight per week, at least 1-2 kg per month,as i am college going student i am not getting time to take 4-5 meals a day…..i generally take 3 heavy meals .can u suggest me 1000 calories plan per day.
please help me work out a eating/work out plan because whatever im doing isnt working making me
Hi
I am going to take the 2000 calorie diet plan and was wondering is their something else I can take instead of oatmeal, can I take porridge because I can’t find oatmeal anywhere.
I have the same question as Ben, is there anything I can replace oatmeal with?
Hello, I was woundering what weight gain plan do i need to be on to fit my frame, I am 25 yrs and a 112lb and im trying to gain 10lb my target is 120, Ive been working out for the past three weeks now 4 days a week, and im trying to look nice for the sumer i have at least 3 months im ready! you got to help me!!!!!!!
Hi guys. I’m going to walking daily, but i can’t gain weight. i want some list of high calorie foods to gain weight. I’m following the mentioned home foods to gain weight it’s working but slow. 1 full glass of milk… After 15-20 days mix dates powered(made in home)in ur pure milk at morning avoid tea. 1-2 banana after dinner and lunch. This is what i’m following. All this is home made.
I am a 43 year old woman with multiple sclerosis and I am losing weight (97.5), how do I gain weight and help my disease?
Hi, i am a student. I dont workout. Yet i am not able to gain weight. I an 63kgs. I wanna gain weight and build up my body. What diet and workout should i start with??
plz give me vegetarian diet plan of 2000 calories
how to gain weight with out fat