Gaining weight in a healthy way takes time and consistency. While it's unlikely to see significant weight gain in just 7 days, you can make positive changes to your diet that can help boost your calorie intake and support gradual weight gain. Here's a sample 7-day meal plan to get you started:
Day 1:
- Breakfast: Scrambled eggs with avocado toast and a banana
- Snack: Greek yogurt with honey and almonds
- Lunch: Grilled chicken with quinoa and roasted vegetables
- Snack: Whole grain crackers with peanut butter
- Dinner: Salmon with sweet potato and steamed broccoli
Day 2:
- Breakfast: Oatmeal with berries and nuts
- Snack: Smoothie with protein powder, fruit, and spinach
- Lunch: Lentil soup with whole-wheat bread
- Snack: Trail mix with nuts, seeds, and dried fruit
- Dinner: Chicken stir-fry with brown rice and vegetables
Day 3:
- Breakfast: Whole-wheat pancakes with fruit and syrup
- Snack: Cottage cheese with fruit
- Lunch: Tuna salad sandwich on whole-wheat bread
- Snack: Hard-boiled eggs
- Dinner: Beef and broccoli stir-fry with brown rice
Day 4:
- Breakfast: French toast with fruit and syrup
- Snack: Hummus with whole-wheat pita bread
- Lunch: Veggie burger on a whole-wheat bun with sweet potato fries
- Snack: Apple with peanut butter
- Dinner: Chickpea curry with rice and naan bread
Day 5:
- Breakfast: Smoothie with yogurt, fruit, and chia seeds
- Snack: Trail mix with nuts, seeds, and dried fruit
- Lunch: Quinoa salad with chickpeas, vegetables, and tahini dressing
- Snack: Rice cakes with avocado and tomato
- Dinner: Tofu scramble with vegetables and brown rice
Day 6:
- Breakfast: Eggs with whole-wheat toast and avocado
- Snack: Greek yogurt with fruit and granola
- Lunch: Chicken salad sandwich on whole-wheat bread
- Snack: Banana with almond butter
- Dinner: Salmon with roasted sweet potato and asparagus
Day 7:
- Breakfast: Whole-wheat waffles with fruit and syrup
- Snack: Cottage cheese with fruit and nuts
- Lunch: Black bean burger on a whole-wheat bun with a side salad
- Snack: Apple with almond butter
- Dinner: Lentil stew with whole-wheat bread
Remember to listen to your body and adjust this plan based on your individual needs and preferences. Focus on nutrient-dense foods and aim for a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
