Weight Gain

Day 1:

 

Breakfast:

4 whole eggs scrambled

2 slices of whole-grain toast

1 medium banana

Calories: 650

Protein: 35g

Carbohydrates: 50g

Fat: 30g

 

Snack:

Greek yogurt (1 cup)

Handful of almonds (1 oz)

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Grilled chicken breast (6 oz)

Quinoa (1 cup)

Mixed vegetables (broccoli, bell peppers, carrots) sautéed in olive oil

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 32g

 

Snack:

Protein shake with whole milk (2 scoops protein powder, 1 cup whole milk)

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Salmon filet (8 oz)

Sweet potato (1 large, baked)

Asparagus spears (steamed)

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Day 2:

 

Breakfast:

Oatmeal (1 cup) with whole milk

1 scoop of whey protein

Blueberries (1/2 cup)

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Cottage cheese (1 cup)

Pineapple chunks (1 cup)

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Lean ground beef (8 oz) taco salad with lettuce, tomatoes, cheese, and avocado

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 27g

 

Snack:

Handful of walnuts (1 oz)

Apple

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Grilled turkey breast (8 oz)

Quinoa and black bean salad

Steamed green beans

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Day 3:

 

Breakfast:

3-egg omelet with spinach, mushrooms, and cheese

Whole-grain English muffin

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Banana smoothie with whey protein, whole milk, and peanut butter

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Baked chicken thighs (6 oz)

Brown rice (1 cup)

Roasted Brussels sprouts

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 35g

 

Snack:

Low-fat cottage cheese (1 cup)

Mixed berries (1 cup)

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Beef stir-fry with broccoli, bell peppers, and snap peas

Quinoa (1 cup)

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

Day 4:

Breakfast:

Protein pancakes (made with whey protein)

Maple syrup

Sliced strawberries (1 cup)

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Greek yogurt (1 cup)

Almonds (1 oz)

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Tuna salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 27g

 

Snack:

Protein bar

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Grilled shrimp (8 oz)

Brown rice (1 cup)

Steamed asparagus

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Day 5:

 

Breakfast:

Whole grain toast with avocado

Scrambled eggs (3)

Orange juice (1 cup)

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Cottage cheese (1 cup)

Pineapple chunks (1 cup)

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Turkey and cheese sandwich on whole-grain bread

Mixed green salad with vinaigrette dressing

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 27g

 

Snack:

Protein shake with whole milk (2 scoops protein powder, 1 cup whole milk)

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Baked cod (8 oz)

Quinoa and black bean salad

Roasted sweet potatoes

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Day 6:

 

Breakfast:

Protein smoothie with banana, berries, spinach, and protein powder

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Handful of walnuts (1 oz)

Apple

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Grilled chicken breast (6 oz)

Quinoa (1 cup)

Mixed vegetables (broccoli, bell peppers, carrots) sautéed in olive oil

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 32g

 

Snack:

Low-fat Greek yogurt (1 cup)

Almonds (1 oz)

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Beef stir-fry with broccoli, bell peppers, and snap peas

Brown rice (1 cup)

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Day 7:

 

Breakfast:

Omelet with tomatoes, spinach, and feta cheese

Whole-grain toast

Calories: 650

Protein: 45g

Carbohydrates: 65g

Fat: 20g

 

Snack:

Cottage cheese (1 cup)

Mixed berries (1 cup)

Calories: 330

Protein: 20g

Carbohydrates: 20g

Fat: 18g

 

Lunch:

Grilled salmon (8 oz)

Quinoa and vegetable stir-fry

Steamed asparagus

Calories: 780

Protein: 55g

Carbohydrates: 65g

Fat: 27g

 

Snack:

Protein bar

Calories: 450

Protein: 40g

Carbohydrates: 30g

Fat: 20g

 

Dinner:

Turkey meatballs (8 oz)

Whole wheat pasta (1 cup)

Tomato sauce with vegetables

Calories: 780

Protein: 60g

Carbohydrates: 65g

Fat: 35g

 

Average Daily Totals:

 

Calories: 2990

Protein: 190g

Carbohydrates: 210g

Fat: 135g