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3000 Calorie Weight Gain Diet Plan

The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass.

If you find that you are not putting on any weight in a couple of weeks then you probably have an especially fast metabolism and would need to increase your caloric intake by an extra 300-500 calories.

On workout days, it would be the same meal plan, except that you would also take a weight gain protein shake for the post-workout meal to makeup for the calories you burned during the training session.

6:00 am Breakfast: 6 Egg Omelet

6 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
salt and pepper to taste
2 cups low-fat chocolate milk

9:00 am Snack: Banana Oat Weight Gain Shake

2 cups low-fat milk
1 scoop vanilla protein powder
1/2 cup Quaker Oatmeal (cook with boiling water)
1 small banana
1 tablespoon honey

12:00 pm Lunch

1 baked potato
150 grams of canned tuna
salad with low fat dressing
1 glass of orange juice

3:00 pm Snack: Grilled Chicken Sandwich

2 grilled chicken breasts
2 slices whole wheat bread
1 banana

6:00 pm Dinner

2 cups of cooked white rice
100 grams of grilled swordfish
1/2 cup of cooked vegetables
1 glass of water

9:00 pm Late Night Snack

2 cups cooked white rice
100 grams of chicken breast grilled
1 cup broccoli

Total Calories: 3082

As you would know, you need to be eating every 3 hours or so. To maximize the time you spend in the gym, no matter how hard you train, if you do not eat properly and supply the body with the necessary calories and nutrients, then ultimately you are stopping progress. That’s why bodybuilders attribute about 80 percent of their success to a “clean” diet.

Healthy Weight Gain Diet Plan Guidelines

Having read this article up until this point, you should now have a better idea of what a 3000 calorie diet plan looks like. In the case of failing to stick with an elaborate diet plan like suggested above, it would be advisable for beginners to follow these guidelines:

Do’s

  • Consume a small amount of protein at every meal. Eat meat, fish, eggs, poultry and dairy products. The body can only digest and absorb about 60 grams of protein at every meal, making it unnecessary to cram large amounts of it in one sitting.
  • Eat fresh fruits and vegetables that are as natural as possible.
  • Eat a little vegetable fat, such as seeds and nuts, which is useful for healthy nerves and skin.
  • Take some form of vitamin supplement each day.
  • Eat at least three times a day. Light meals are digested better and more effectively uses by the body.
  • Drink a lot of water.

Dont’s

  • Eating highly processed food like fried chips and fast food which have a high sugar and fat content.
  • Eating excessive amounts of animal fat (try to remove most of the fat from the meat or choose lean cuts).
  • Drinking alcohol or carbonated drinks.
  • Using too much salt or seasoning for salads, etc.

by David on July 2, 2010 · 21 comments

Filed under Diet & Nutrition,Meal Plans & Recipes

{ 21 comments… read them below or add one }

suz September 1, 2010 at 2:22 am

how about a weight gain diet for a 100 lb woman? i keep dropping 2 or 3 lbs from time to time and i am finding it difficult to stay at 100 lbs. i am 5’2″ in height. thank you!

Josie September 13, 2010 at 8:58 pm

I have been aiming for 100lbs for as long as I remember. I have in the 90-smtg range since high school and am 27 now. I generally eat a lot (according to other people) which is really just about 5 times a day meals & snacks included. For a brief period in college I crossed the 100lb barrier but quickly lost the weight without even trying (not the the freshman 15, it was my sophmore year). I have done shakes, weights, pasta/potatoes/cereal…but I suspect in addition to my extra-emly high metabolism, I’m not putting it all together well. In addition to this, I recently found out that I have increased amounts of Candida in my blood (probably a result of excess carbs & sugar from the focused food intake). This now tosses a huge curveball into any plan I have come across in my attempt to seriously put on the lbs before 30 (child bearing not an option presently). The diet plan you have presented looks like a winner! On my Candida plan it was suggested I also take ‘Real Gains’, which I hope is a true indication of its name! I plan on doing weights at home (considering the mini gym I’ve acquired over time) and really just need a 3 or 5 day suggested workout and diet plan. I will work my schedule around it!
Any words of wisdom, suggestions greatly appreciated.

adnan October 10, 2010 at 2:24 pm

Hey
This diet is good
But does the white rice be replaced with brown rice?
thank you.

Chris October 13, 2010 at 11:16 pm

Actually brown rice is healthy, has less carbs but the point of this diet is to gain not to lose, so stick with the white rice also if you rinse the rice to much you lose more of the starch so limit the amount of times you rinse the rice.

Theresa November 13, 2010 at 5:40 pm

I had stomach surgery in Sep of 2009 to remove a tumor from my dudeoum, every since then I have struggled to get back to my pre-surgery weight of 150-155. I workout eat whey protein, chicken this that and the other (to gain weight) but I continue to loom in the 140-145 range. I am 5’91/2″ and would love for my frame to recover the weight I once had. Please tell me what I can do.

katrina November 14, 2010 at 7:42 am

Hi there I live in the caribbean and there’s not a lot of powders and so on down here, can I have the substitutes for some of the powders plz and thank u

Tina December 3, 2010 at 11:34 am

I weigh 100 pounds as well. I am 5’7, 43 years old. Had 2 kids 20 years ago. I consume way more than 3000 calories per day. I can lose up to 5 lbs in a golf game. (which i love to play twice a week). Sleep like a rock star. Love red meat and coffee which everybody tells me is bad. Are foods like these inhibiting my ability to gain wieght? Thanks for your help :)

Dan January 10, 2011 at 6:29 pm

hi i work in the building industry and just looking at your eating plan for 3000 calories . its hard for me to stick to a strict diet not that i dont want to but have not got alot of time on my hands. what would suit me for my breaks breakfast, snack, lunch afternoon snack dinner. just want a simple eating plan and cant find one. that i can stick to for a month then progress from there. i weigh 12 stone 7oz and i ideally wanna be 14 stone by may is that possible? thanks

mathieu January 24, 2011 at 9:08 am

my problem is that i cant afford the diet and i havent that much time to cook as i work in a restaurant from 10am to 11 pm so until i sort out my profession and time table i dont think i can do it

David February 27, 2011 at 2:40 pm

I enjoy reading articles on this website; in my pursuit for weight-gain and healthy eating. I am curious to know how a 6 egg omelette is anywhere near healthy. Isn’t that alot of LDL cholesterol? Is there a way to counter that effect?

james May 10, 2011 at 6:55 am

i am also an ectomorph and i am sayin this is a bad diet, u are looking to eat ” clean ” which will help you put on musle rather then fat. my thoughts are to switch the white rice to brown.
instead of chocolate milk have plain and try and eat 7 meals a day ( for male ectomorph )
when i say meal i dont mean a whole plate full of food, it can simply be a can of salmon and a banana, its just to stop ur body getting its energy from muscle. also dont rely on suppliments, use them yes, but you are best off getting you nutrition from proper natural foods.
basically do ur reasearch and make sure the sites you are looking on arnt in anyway linked to suppliment companies or things like that. give me feedback to what i have said wld be sweet :)

ismail June 7, 2011 at 2:51 pm

PLZ EMAIL TO ME ON THE BASIS OF DATA GIVEN BELOW AND REPLY AS SOON AS POSSIBLE TO START TREATMENT AT HOME URGENTLY THROUGH FOOD AND MEDICINE.MY EMAIL IS ismail_akram_2007@yahoo.com
1. Name ISMAIL AKRAM
2. Age 34 YRS
3. Sex MALE
4. Married/Unmarried : MARRIED
5. weight : 60 kG
6. Height …. 5 FT 7-8 INCHES
7. country : PAKISTAN
8. climate ; MODERATE IN SUMMER BUT SLIGHTLY COLD IN WINTER
9. List of your complain first 1. STRATURE SLIM 2 MOOD SLIGHTLY HEAVY DUE TO INDIGESTION 3 VERY CAREFUL IN USING ALL THE HEALTH HAZARDS EVEN SELECTIVE IN FRUITS , VEGETABLES , AVOID CASTROL ETC. BUT CAULIFLOWER, PULSES, MANGO ETC HARM ME.……
10. BLOOK IS NOT THICK AND RARELY BECOMES PART OF BODY. DARK CIRCLES AROUND EYES AND SPOTS BELOW EYES AND OVER NOSE. (PLZ TELL THE REASON OF IT)
Since how long you are suffering for each complain: SINCE WHEN I WAS 7-8 YRS OLD
11. Diabetic or non Diabetic: NON DIABETIC
12. Desire sweets/sour/salt : SALT
13. Thirst : MORE IN ALL SEASONS WHEN FIT
14. Tongue : SOME MARKS JUST LIKE CRACKS A LITTLE BIT
15. Current BP (without medicine and with medicine) : NORMAL BUT SOME TIMES LOW
16. What exactly is happening ? I FEEL NOT BETTER AFTER EATING BUT I TRY TO EAT WHAT I GET BUT EVEN BALANCED DIET.
17. How do you feel ? SOMETIMES NOT WELL , IN MORNING ESPECIALLY
18. How does this affect you ? BECOMING SLIM, WEIGHT IS NOT NORMAL SINCE 7-8 YEARS OF AGE BUT AT 3-5 YRS VERY HEALTHY , BEAUTIFUL WITH FINE TEETH, HAIR AND SKIN BUT NOW I HAVE LOST 2/3 OF HEAD HAIR, TEETH ARE NOT IN GOOD SHAPE
19. How does it feel like ? VERY BAD
20. What comes to your mind ? SOMETHING LACKING IN NATURAL PROCESS OF GROWTH OF MY BODY BUT OTHER LEAN THAN ME ARE NOW HEALTHY
21. One situation that had a big effect on you ? NOT NOTEABLE BUT IT IS WORTH MENTIONING THAT I GOT TONSILS OPERATIONS IN 1996-97`
22. How did that feel like ? FINE AND NOW FEVER IS NOT SEVERE AFTER OPERATION
23. What sensation do you experience in that situation ? FINE BUT PRACTICALLY IT HAS NOT WORKED ACCORDING TO ADVICE OF DOCTORS THAT UR GROWTH WILL SPEED UP BUT THE SITUATION IS WORSE NOW.NO EFFECT
24. What are you showing by that gesture of your hand.(habits or Action) ? ACTION
25. current medicine you are taking : NOTHING ,CONSULT TO DOCTOR WHEN BECOME ILL
26. family back ground : FATHER IS STOMACH PATIENT BUT HE IS SOUND AND HEALTHY WITH NORMAL WEIGHT AND HEALTH BUT NOT FAT
27. qualification of patient: MASTER
28. Nature of working : CLERICAL WORK IN HRM/ESTABLISHMENT DEPTT: WITH NO EXTRA EFFORT JOB AND WORK IN COMFORTABLE OFFICE WITH ALL FACILITIES AND AVOID LUNCH AND DELAY UPTO SUPPER. WORKING HOURS ; 7 HRS PER DAY
29. desire or like and dislike of food : NOTHING BUT LIKE POULTARY, MUTTON, BAKERY PRODUCTS, ETC BUT EAT WHICH IS AVAILABLE.
30. Name of foods which increase your problem : CAULIFLOWER, PULSES, POTATOES, GOURD BITTER,MANGO ETC.
31. Mind-behavior, anger, irritability, hurry, impatient…and so..: VERY SOUND , PATIENT, COOL MINDED AND GOOD BEHAVIOUR BUT SOME TIMES TEMPER IS INTERNALLY NOT GOOD DUE TO POST EATING SITUATION
on and how you are peculiar from other person, public speaking or not , you can describe all the detail about behavior, love and affection.
32. Aggravation (increases-time, season,)& Amelioration (Decreases) : NOT EASY FEEL TO SPEAK BEFORE OTHERS BUT WORK ACCORDING TO NEEDS OF THE SOCIETY BUT IT INTERNALLY FEEL TO ME HARD BUT I COPE WITH ANY SITUATION AND HAVE BEEN USED TO TUFT SITUATIONS

austin August 17, 2011 at 12:28 pm

That’s great and dandy, but how in the hell am is someone like me, suppose to eat all this every 3 hours when I work from 8-5 mon-fri with a one hour lunch break? So am I just SOL then?

zak September 25, 2011 at 4:01 pm

Because you dont have to eat large amounts, granola bars, nuts w/e. high calorie, easy to store and about as natural as you can get. I managed to do it through highschool and working 9-5.

Also about the posts with the controversy between the milk and rice… The purpose of chocolate milk over plain is that the added sugar comes in handy if taken before or right after a workout as it restores glycogen levels quickly, same can be said for the rice as it is digested quickly. The added fat content stops a hike in blood sugar levels while still allowing glycogen to replenish. Personally I prefer brown rice as I think refined carbs are tasteless but mixing half and half should still do the trick. As far as milk, go with the horizon brand organic chocolate. Its made with unrefined sugar and no hormones.

This can be cost effective. White fish can be bought cheaply, high protein/carb foods such as lentils, pasta and beans are dirt cheap, last days and can be flavored with olive oil for an extra calorie boost. High quality protein that is more efficient than meat can be acquired in the form of quinoa and amaranth, more expensive but you dont need much. Consider that the romans led an army on very little meat.

Tina September 26, 2011 at 8:10 pm

I encourage those who have difficulty gaining and holding weight to go have a Celiac test. I was recently diagnosed with this autoimmune disease about 6 weeks ago. I too was 100 pounds soaking wet at a height of 5’7. Now, after dilegently following a gluten free diet (which I really fricken hate) I have successfully gained and held 12 lbs. Seriously, I feel so much better cause I don’t have to constantly be stuffing my face full of calories to no avail, AND I don’t have gas, bloating, heartburn, etc.
Celiac disease is a disease of the digestive system in which the inside lining of the small intestine (mucosa) is damaged after eating wheat, rye, oats, or barley, resulting in interference with the absorption of nutrients from food.
Celiac disease occurs when the body reacts abnormally to gluten, a protein found in grains, including wheat, rye, barley, and possibly oats. When someone with celiac disease eats foods containing gluten, that person’s immune system causes an inflammatory response in the small intestine, which damages the tissues and results in impaired ability to absorb nutrients from foods (malabsorption). The inflammation and malabsorption create wide-ranging problems in many systems of the body. Since the body’s own immune system causes the damage, celiac disease is classified as an autoimmune disorder.
Each person with celiac disease is affected differently. When food containing gluten reaches the small intestine, the immune system begins to attack a substance called gliadin, which is found in the gluten. The resulting inflammation causes damage to the delicate finger-like structures in the intestine, called villi, where food absorption actually takes place. This damage is referred to as villus atrophy. The patient may experience a number of symptoms related to the inflammation and the chemicals it releases, and/or the lack of ability to absorb nutrients from food, which can cause malnutrition.
I am not a doctor or a hippie. Just a 44 yr old skinny dog like you guys and gals. I used to eat anything and everything I wanted. Tasty cakes and pies and cookies…….I miss bagels the most. It is hard at first to wrap your head around living gluten free. You have to read ALL labels. You would be surprized at how many processed foods have glutens in them. Believe me, not all gluten free products taste like the real Mcdeal, but they are getting better all the time.
The proof is in the pounds. It is so worth it. Go talk to your doctor. I am glad I did. Best wishes to all of you.

David December 10, 2011 at 2:08 pm

@David Eggs don’t have a great influence on body cholesterol. About two thirds of cholesterol in our blood is produced by the liver. Much of it also comes from foods, especially ones which are high in saturated fats. You can remove the yolk if you are really worried, but you should realize that you’re throwing away a lot of vitamins and protein since the yolks are packed with nutrients.

David February 2, 2012 at 10:28 am

Why is it so hard to stick to something like this… Im having trouble building muscle and sticking to foods like this… No more what if I feel like I dont… gain muscle weight can someone help me out?

Tai February 13, 2012 at 6:17 am

Hi, I am 26 years old, 54 kg , and 1met7 tall.

I just started to train for 2 days. I never workout before, now I do lots of pull ups training, and push up. And some free style training. Can i gain weight by that training and that given diet menu? I saw on youtube a lot of bulky guys and they said they got that body just by pullup.

Can I look like this guy or 30% like him if I just do pullups? http://www.youtube.com/watch?v=Wy7-SO7TsoE&feature=fvwrel

Kevin April 3, 2012 at 1:37 pm

Hi guys I want to use this eating plan but I don’t like fish
What would be the best substitute for the tuna and swadfish thanks

David Strand Arenas October 25, 2013 at 5:10 am

Hi, thanks for this. Really helpful!

I am going to try this. I realize this is a longshot since it’s written years ago but what changes do I need to do when my workouts are at 6pm in the morning xD

Dave

Reilly March 17, 2015 at 6:16 am

Decent diet and advice. Just one thing wrong with what you said. There is NO set limit on the amount of protein you can digest at one sitting. The body absorbs depending on need. For example if it requires 3000 calories through the day…it will absorb those 3000 calories and it doesn’t matter if they are from protein, carbs or fat. Think of the Eskimos 100-200 years ago…their diet was quite high in protein (fish, seals and even the occasional polar bear.) Yet they were able to absorb the calories from that quite well.
The limit thing comes from protein shake manufacturers. They want you to purchase and consume their product as often as possible hence the claim that there is a limit to protein absorption. Now..IS there a limit to protein absorption? Yes there is…but it is different with every person. And it varies based on gender, age, activity level, genetic makeup… A grandmother is obviously not going to require as much protein as a hard-training Olympic athlete in his prime.
There is no set limit that holds true for even the average person let alone the general population

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