What role does food play in weight gain?
The amount and types of food you eat determine whether you gain, lose, or maintain weight. In general, eating more low-calorie foods will lead to weight loss, and eating more high-calorie foods will lead to weight gain.
Weight gain comes down to the total amount of calories consumed from food on a daily basis. To gain weight, you need to eat more calories than you burn each day. But there is more to weight gain than a simple math equation, especially when it comes to gaining weight in a safe and healthy way.
What are the principles of a healthy weight gain plan?
Weight gain plans usually emphasize calorie dense foods. Calorie dense foods provide energy (calories) without necessarily filling you up. Examples of calorie dense foods include ultra-processed foods and sugary treats. These foods are also high in sodium, unhealthy fats, and added sugars, while low in vitamins and minerals. Although weight gain is possible with a diet high in ultra-processed foods and sugary treats, it is not the most sustainable or healthy method.
A weight gain plan should focus on calorie and nutrient dense foods. Nutrient dense foods provide vitamins, minerals, and other nutrients beneficial for health. Foods like nut butters, olive oil, dried fruits, bananas, and avocados, among others, are calorie and nutrient dense options to promote weight gain in a healthy way.
How many calories do you need to gain weight?
You need to eat more calories than you burn each day in order to gain weight. But how do you know how many calories to eat for weight gain?
A registered dietitian can help you calculate your unique calories needs, taking into account your activity level and goals.
For example, if you’ve started strength training and your goal is to gain muscle, a dietitian will likely build your plan around extra calories and protein.
On the other hand, if you’ve had unintentional weight loss due to an illness and need help getting back to your original weight, a dietitian can individualize your plan to slowly increase calories until you reach your goal. Dietitians also work around any food preferences or special dietary needs.
Meal plan for healthy & safe weight gain
Ready to work towards your weight gain goals in a safe and healthy way? Our sample meal plan can get you started! This plan includes three meals and two snacks with lots of options to adapt it to your needs. But remember, this plan is just an example. A dietitian can help you build an individualized meal plan to help you meet your goals while preventing any nutrient deficiencies.
Day 1:
Breakfast:
Oatmeal with banana and peanut butter
Make a bowl of oatmeal and add one sliced banana and a heaping tablespoon of peanut butter. For added calories, use cow’s or soy milk instead of water to cook the oatmeal.
Morning Snack:
Greek yogurt with honey and mixed nuts
Dress up a cup of Greek yogurt with a handful of mixed nuts and a squeeze of honey. The nuts will add a boost of healthy fats and calories!
Lunch:
Grilled chicken sandwich
Thinly slice a grilled chicken breast (or purchase pre-cooked chicken) and make a sandwich on your choice of toasted whole grain bread. Add lettuce, tomatoes, and bump up the calories with half of an avocado.
Afternoon Snack:
Protein smoothie
Smoothies are an excellent way to get in more calories without getting too full. Blend up milk of your choice, protein powder, frozen berries, and spinach for a healthy snack smoothie. You can also beef up the calories in the smoothie by adding nut butter.
Dinner:
Baked salmon with quinoa and steamed broccoli
Season a salmon filet with salt and lemon pepper and bake in the oven. Serve over one cup of quinoa and steamed broccoli. Finish the dish with a generous pour of olive oil on top to boost calories.
Bedtime Snack:
Cottage cheese with pineapple
Cut up pineapple (or buy pre-cut) and add to a cup of cottage cheese for a tasty bedtime snack.
Day 2:
Breakfast:
Scrambled eggs with spinach
Scramble two eggs with spinach and serve with two slices of whole grain toast. Add some shredded cheese on top of the eggs for an extra calorie bump.
Morning Snack:
Apple with almond butter
Cut a whole apple into slices and dip into 1-2 tablespoons of almond butter on the side.
Lunch:
Turkey and cheese wrap with hummus and veggies
Take a whole wheat wrap and pile it high with deli sliced turkey, cheese, hummus, and avocado. The hummus and avocado add healthy fats and increase the calories of a typical lunch wrap. Add flavor with veggies like roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Trail mix
Make a healthy and calorie-dense trail mix of nuts, seeds, and dried fruits like raisins or dried cranberries. Opt for dried fruit with no added sugar. TIP: make your trail mix in bulk so you can have it as a snack on another day.
Dinner:
Beef stir-fry
Marinate sliced beef in a simple brown sauce of soy sauce, sesame oil, ginger, and honey. Saute broccoli and red bell peppers in a frying pan and remove. Then, remove the beef from the marinade and cook in the same frying pan. Once the beef is almost fully cooked, add the veggies back in with the reserved marinade and finish cooking completely. Serve over brown rice.
Bedtime Snack:
Protein bar
For an easy bedtime snack, choose a protein bar that has a balance of protein, fat, and carbohydrates. Look for one that is 200 calories or more to help support your weight gain goals.
Day 3:
Breakfast:
Smoothie bowl
Make a smoothie bowl by combining Greek yogurt, one banana, and one cup of frozen berries. Blend together and pour into a bowl. If needed, let it sit in the freezer for 10-15 minutes before eating. Top with granola and enjoy!
Morning Snack:
Hard-boiled eggs
Eat two hard boiled eggs for a simple snack. Add a piece of fruit on the side for added nutrients and carbohydrates.
Lunch:
Quinoa salad with feta cheese
Make a quinoa salad with feta cheese, chickpeas, and an olive oil dressing with a squeeze of lemon. Add cubed chicken on top for extra protein and sprinkle with nuts or seeds for some healthy fats and additional calories.
Afternoon Snack:
Cheese and crackers
A small plate of whole grain crackers topped with cheese slices makes for a simple and delicious mid-day snack.
Dinner:
Chicken and vegetable curry with basmati rice
Cook sirloin steak with curry seasoning (or try this Instant Pot Indian Beef Curry). Serve over brown rice.
Bedtime Snack:
Almonds and dark chocolate
Have a handful of almonds and a few pieces of dark chocolate to end the night.
Day 4:
Breakfast:
Whole grain pancakes with maple syrup and blueberries
Make whole grain pancakes (from scratch or using a mix) and top with maple syrup and fresh blueberries.
Morning Snack:
Strawberry-Banana Smoothie
Blend up a smoothie with milk, banana, protein powder, and frozen strawberries. Add avocado to the blender for added healthy fats and calories.
Lunch:
Tuna salad sandwich with avocado on whole grain bread
Take a can of tuna and make tuna salad using a spoonful of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper. Spread the tuna salad on toasted whole grain bread and top with lettuce, tomato, and avocado.
Afternoon Snack:
Greek yogurt with granola
Top Greek yogurt with crunchy granola. You can either buy granola or make your own using a mix of oats, maple syrup, and nuts of your choice.
Dinner:
Pork chops
Cook pork chops and serve with a baked sweet potato and a side of green beans.
Bedtime Snack:
Peanut butter celery sticks
While celery is usually thought of as a low-calorie food, it’s a great vehicle for calories. Cut up celery sticks and slather with peanut butter for a tasty snack.
Day 5:
Breakfast:
Bagel with cream cheese
Toast a whole grain bagel and spread with cream cheese. Add smoked salmon for more protein and flavor.
Morning Snack:
Cherries and Greek yogurt
Take a handful of cherries, cut them in half, and remove the pits. Add to a cup of Greek yogurt.
Lunch:
Grilled chicken Caesar salad
Slice grilled chicken and serve over a bed of lettuce with Caesar dressing. Top with whole grain croutons for added crunch and carbs.
Afternoon Snack:
PB&J smoothie
Blend up a smoothie with milk, protein power, peanut butter, and frozen strawberries.
Dinner:
Spaghetti and meatballs
Boil whole grain pasta until tender and serve with beef meatballs and marinara sauce. Add vegetables like broccoli, mushrooms, carrots, or spinach to the marinara sauce to boost the meal’s nutrition profile. TIP: Make extra meatballs and save for later in the week.
Bedtime Snack:
Cottage cheese and peaches
Slice fresh peaches and add to a cup of cottage cheese.
Day 6:
Breakfast:
Avocado toast with poached eggs
Thinly slice an avocado and arrange on toasted whole wheat bread. Poach two eggs and serve on top of the toast. Bon appétit!
Morning Snack:
Orange slices and mixed nuts
Slice an orange and serve alongside a handful of mixed nuts.
Lunch:
Chicken and vegetable pita with hummus
Take a whole grain pita and add chicken, hummus, roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Cheese and apple slices
Slice up an apple and serve with cheese cubes for a simple post-lunch snack.
Dinner:
Shrimp and vegetable stir-fry with brown rice
Make a simple stir-fry using shrimp, sugar snap peas, red bell peppers, and broccoli. Cook with soy sauce and sesame oil. Serve over a bed of brown rice.
Bedtime Snack:
Greek yogurt with almond butter
Mix almond butter into a cup of Greek yogurt for a protein-packed bedtime snack with a boost of healthy fats.
Day 7:
Breakfast:
Green Apple Smoothie
Blend milk, protein powder, apple, and spinach for a healthy breakfast smoothie. Add peanut butter for added fats and calories.
Morning Snack:
Hard-boiled eggs and cheese
Eat two hard boiled eggs with string cheese on the side.
Lunch:
Meatball sandwich
Use the meatballs you made on day 5 to make a hearty meatball sandwich on whole grain bread. Eat with a side salad for added nutrients.
Afternoon Snack:
Trail mix
Remember the trail mix you made on day 2? Grab a handful of the leftovers for an easy on-the-go snack.
Dinner:
Beef and vegetable stew
Make a hearty stew of beef, carrots, potatoes, and green beans. Serve with a side of whole grain bread.
Bedtime Snack:
Almonds and dark chocolate
End the night with a handful of almonds and a few pieces of dark chocolate.
How can Season help you with your weight-gain goals?
What role does food play in weight gain?
The amount and types of food you eat determine whether you gain, lose, or maintain weight. In general, eating more low-calorie foods will lead to weight loss, and eating more high-calorie foods will lead to weight gain.
Weight gain comes down to the total amount of calories consumed from food on a daily basis. To gain weight, you need to eat more calories than you burn each day. But there is more to weight gain than a simple math equation, especially when it comes to gaining weight in a safe and healthy way.
What are the principles of a healthy weight gain plan?
Weight gain plans usually emphasize calorie dense foods. Calorie dense foods provide energy (calories) without necessarily filling you up. Examples of calorie dense foods include ultra-processed foods and sugary treats. These foods are also high in sodium, unhealthy fats, and added sugars, while low in vitamins and minerals. Although weight gain is possible with a diet high in ultra-processed foods and sugary treats, it is not the most sustainable or healthy method.
A weight gain plan should focus on calorie and nutrient dense foods. Nutrient dense foods provide vitamins, minerals, and other nutrients beneficial for health. Foods like nut butters, olive oil, dried fruits, bananas, and avocados, among others, are calorie and nutrient dense options to promote weight gain in a healthy way.
How many calories do you need to gain weight?
You need to eat more calories than you burn each day in order to gain weight. But how do you know how many calories to eat for weight gain?
A registered dietitian can help you calculate your unique calories needs, taking into account your activity level and goals.
For example, if you’ve started strength training and your goal is to gain muscle, a dietitian will likely build your plan around extra calories and protein.
On the other hand, if you’ve had unintentional weight loss due to an illness and need help getting back to your original weight, a dietitian can individualize your plan to slowly increase calories until you reach your goal. Dietitians also work around any food preferences or special dietary needs.
Meal plan for healthy & safe weight gain
Ready to work towards your weight gain goals in a safe and healthy way? Our sample meal plan can get you started! This plan includes three meals and two snacks with lots of options to adapt it to your needs. But remember, this plan is just an example. A dietitian can help you build an individualized meal plan to help you meet your goals while preventing any nutrient deficiencies.
Day 1:
Breakfast:
Oatmeal with banana and peanut butter
Make a bowl of oatmeal and add one sliced banana and a heaping tablespoon of peanut butter. For added calories, use cow’s or soy milk instead of water to cook the oatmeal.
Morning Snack:
Greek yogurt with honey and mixed nuts
Dress up a cup of Greek yogurt with a handful of mixed nuts and a squeeze of honey. The nuts will add a boost of healthy fats and calories!
Lunch:
Grilled chicken sandwich
Thinly slice a grilled chicken breast (or purchase pre-cooked chicken) and make a sandwich on your choice of toasted whole grain bread. Add lettuce, tomatoes, and bump up the calories with half of an avocado.
Afternoon Snack:
Protein smoothie
Smoothies are an excellent way to get in more calories without getting too full. Blend up milk of your choice, protein powder, frozen berries, and spinach for a healthy snack smoothie. You can also beef up the calories in the smoothie by adding nut butter.
Dinner:
Baked salmon with quinoa and steamed broccoli
Season a salmon filet with salt and lemon pepper and bake in the oven. Serve over one cup of quinoa and steamed broccoli. Finish the dish with a generous pour of olive oil on top to boost calories.
Bedtime Snack:
Cottage cheese with pineapple
Cut up pineapple (or buy pre-cut) and add to a cup of cottage cheese for a tasty bedtime snack.
Day 2:
Breakfast:
Scrambled eggs with spinach
Scramble two eggs with spinach and serve with two slices of whole grain toast. Add some shredded cheese on top of the eggs for an extra calorie bump.
Morning Snack:
Apple with almond butter
Cut a whole apple into slices and dip into 1-2 tablespoons of almond butter on the side.
Lunch:
Turkey and cheese wrap with hummus and veggies
Take a whole wheat wrap and pile it high with deli sliced turkey, cheese, hummus, and avocado. The hummus and avocado add healthy fats and increase the calories of a typical lunch wrap. Add flavor with veggies like roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Trail mix
Make a healthy and calorie-dense trail mix of nuts, seeds, and dried fruits like raisins or dried cranberries. Opt for dried fruit with no added sugar. TIP: make your trail mix in bulk so you can have it as a snack on another day.
Dinner:
Beef stir-fry
Marinate sliced beef in a simple brown sauce of soy sauce, sesame oil, ginger, and honey. Saute broccoli and red bell peppers in a frying pan and remove. Then, remove the beef from the marinade and cook in the same frying pan. Once the beef is almost fully cooked, add the veggies back in with the reserved marinade and finish cooking completely. Serve over brown rice.
Bedtime Snack:
Protein bar
For an easy bedtime snack, choose a protein bar that has a balance of protein, fat, and carbohydrates. Look for one that is 200 calories or more to help support your weight gain goals.
Day 3:
Breakfast:
Smoothie bowl
Make a smoothie bowl by combining Greek yogurt, one banana, and one cup of frozen berries. Blend together and pour into a bowl. If needed, let it sit in the freezer for 10-15 minutes before eating. Top with granola and enjoy!
Morning Snack:
Hard-boiled eggs
Eat two hard boiled eggs for a simple snack. Add a piece of fruit on the side for added nutrients and carbohydrates.
Lunch:
Quinoa salad with feta cheese
Make a quinoa salad with feta cheese, chickpeas, and an olive oil dressing with a squeeze of lemon. Add cubed chicken on top for extra protein and sprinkle with nuts or seeds for some healthy fats and additional calories.
Afternoon Snack:
Cheese and crackers
A small plate of whole grain crackers topped with cheese slices makes for a simple and delicious mid-day snack.
Dinner:
Chicken and vegetable curry with basmati rice
Cook sirloin steak with curry seasoning (or try this Instant Pot Indian Beef Curry). Serve over brown rice.
Bedtime Snack:
Almonds and dark chocolate
Have a handful of almonds and a few pieces of dark chocolate to end the night.
Day 4:
Breakfast:
Whole grain pancakes with maple syrup and blueberries
Make whole grain pancakes (from scratch or using a mix) and top with maple syrup and fresh blueberries.
Morning Snack:
Strawberry-Banana Smoothie
Blend up a smoothie with milk, banana, protein powder, and frozen strawberries. Add avocado to the blender for added healthy fats and calories.
Lunch:
Tuna salad sandwich with avocado on whole grain bread
Take a can of tuna and make tuna salad using a spoonful of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper. Spread the tuna salad on toasted whole grain bread and top with lettuce, tomato, and avocado.
Afternoon Snack:
Greek yogurt with granola
Top Greek yogurt with crunchy granola. You can either buy granola or make your own using a mix of oats, maple syrup, and nuts of your choice.
Dinner:
Pork chops
Cook pork chops and serve with a baked sweet potato and a side of green beans.
Bedtime Snack:
Peanut butter celery sticks
While celery is usually thought of as a low-calorie food, it’s a great vehicle for calories. Cut up celery sticks and slather with peanut butter for a tasty snack.
Day 5:
Breakfast:
Bagel with cream cheese
Toast a whole grain bagel and spread with cream cheese. Add smoked salmon for more protein and flavor.
Morning Snack:
Cherries and Greek yogurt
Take a handful of cherries, cut them in half, and remove the pits. Add to a cup of Greek yogurt.
Lunch:
Grilled chicken Caesar salad
Slice grilled chicken and serve over a bed of lettuce with Caesar dressing. Top with whole grain croutons for added crunch and carbs.
Afternoon Snack:
PB&J smoothie
Blend up a smoothie with milk, protein power, peanut butter, and frozen strawberries.
Dinner:
Spaghetti and meatballs
Boil whole grain pasta until tender and serve with beef meatballs and marinara sauce. Add vegetables like broccoli, mushrooms, carrots, or spinach to the marinara sauce to boost the meal’s nutrition profile. TIP: Make extra meatballs and save for later in the week.
Bedtime Snack:
Cottage cheese and peaches
Slice fresh peaches and add to a cup of cottage cheese.
Day 6:
Breakfast:
Avocado toast with poached eggs
Thinly slice an avocado and arrange on toasted whole wheat bread. Poach two eggs and serve on top of the toast. Bon appétit!
Morning Snack:
Orange slices and mixed nuts
Slice an orange and serve alongside a handful of mixed nuts.
Lunch:
Chicken and vegetable pita with hummus
Take a whole grain pita and add chicken, hummus, roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Cheese and apple slices
Slice up an apple and serve with cheese cubes for a simple post-lunch snack.
Dinner:
Shrimp and vegetable stir-fry with brown rice
Make a simple stir-fry using shrimp, sugar snap peas, red bell peppers, and broccoli. Cook with soy sauce and sesame oil. Serve over a bed of brown rice.
Bedtime Snack:
Greek yogurt with almond butter
Mix almond butter into a cup of Greek yogurt for a protein-packed bedtime snack with a boost of healthy fats.
Day 7:
Breakfast:
Green Apple Smoothie
Blend milk, protein powder, apple, and spinach for a healthy breakfast smoothie. Add peanut butter for added fats and calories.
Morning Snack:
Hard-boiled eggs and cheese
Eat two hard boiled eggs with string cheese on the side.
Lunch:
Meatball sandwich
Use the meatballs you made on day 5 to make a hearty meatball sandwich on whole grain bread. Eat with a side salad for added nutrients.
Afternoon Snack:
Trail mix
Remember the trail mix you made on day 2? Grab a handful of the leftovers for an easy on-the-go snack.
Dinner:
Beef and vegetable stew
Make a hearty stew of beef, carrots, potatoes, and green beans. Serve with a side of whole grain bread.
Bedtime Snack:
Almonds and dark chocolate
End the night with a handful of almonds and a few pieces of dark chocolate.
How can Season help you with your weight-gain goals?
What role does food play in weight gain?
The amount and types of food you eat determine whether you gain, lose, or maintain weight. In general, eating more low-calorie foods will lead to weight loss, and eating more high-calorie foods will lead to weight gain.
Weight gain comes down to the total amount of calories consumed from food on a daily basis. To gain weight, you need to eat more calories than you burn each day. But there is more to weight gain than a simple math equation, especially when it comes to gaining weight in a safe and healthy way.
What are the principles of a healthy weight gain plan?
Weight gain plans usually emphasize calorie dense foods. Calorie dense foods provide energy (calories) without necessarily filling you up. Examples of calorie dense foods include ultra-processed foods and sugary treats. These foods are also high in sodium, unhealthy fats, and added sugars, while low in vitamins and minerals. Although weight gain is possible with a diet high in ultra-processed foods and sugary treats, it is not the most sustainable or healthy method.
A weight gain plan should focus on calorie and nutrient dense foods. Nutrient dense foods provide vitamins, minerals, and other nutrients beneficial for health. Foods like nut butters, olive oil, dried fruits, bananas, and avocados, among others, are calorie and nutrient dense options to promote weight gain in a healthy way.
How many calories do you need to gain weight?
You need to eat more calories than you burn each day in order to gain weight. But how do you know how many calories to eat for weight gain?
A registered dietitian can help you calculate your unique calories needs, taking into account your activity level and goals.
For example, if you’ve started strength training and your goal is to gain muscle, a dietitian will likely build your plan around extra calories and protein.
On the other hand, if you’ve had unintentional weight loss due to an illness and need help getting back to your original weight, a dietitian can individualize your plan to slowly increase calories until you reach your goal. Dietitians also work around any food preferences or special dietary needs.
Meal plan for healthy & safe weight gain
Ready to work towards your weight gain goals in a safe and healthy way? Our sample meal plan can get you started! This plan includes three meals and two snacks with lots of options to adapt it to your needs. But remember, this plan is just an example. A dietitian can help you build an individualized meal plan to help you meet your goals while preventing any nutrient deficiencies.
Day 1:
Breakfast:
Oatmeal with banana and peanut butter
Make a bowl of oatmeal and add one sliced banana and a heaping tablespoon of peanut butter. For added calories, use cow’s or soy milk instead of water to cook the oatmeal.
Morning Snack:
Greek yogurt with honey and mixed nuts
Dress up a cup of Greek yogurt with a handful of mixed nuts and a squeeze of honey. The nuts will add a boost of healthy fats and calories!
Lunch:
Grilled chicken sandwich
Thinly slice a grilled chicken breast (or purchase pre-cooked chicken) and make a sandwich on your choice of toasted whole grain bread. Add lettuce, tomatoes, and bump up the calories with half of an avocado.
Afternoon Snack:
Protein smoothie
Smoothies are an excellent way to get in more calories without getting too full. Blend up milk of your choice, protein powder, frozen berries, and spinach for a healthy snack smoothie. You can also beef up the calories in the smoothie by adding nut butter.
Dinner:
Baked salmon with quinoa and steamed broccoli
Season a salmon filet with salt and lemon pepper and bake in the oven. Serve over one cup of quinoa and steamed broccoli. Finish the dish with a generous pour of olive oil on top to boost calories.
Bedtime Snack:
Cottage cheese with pineapple
Cut up pineapple (or buy pre-cut) and add to a cup of cottage cheese for a tasty bedtime snack.
Day 2:
Breakfast:
Scrambled eggs with spinach
Scramble two eggs with spinach and serve with two slices of whole grain toast. Add some shredded cheese on top of the eggs for an extra calorie bump.
Morning Snack:
Apple with almond butter
Cut a whole apple into slices and dip into 1-2 tablespoons of almond butter on the side.
Lunch:
Turkey and cheese wrap with hummus and veggies
Take a whole wheat wrap and pile it high with deli sliced turkey, cheese, hummus, and avocado. The hummus and avocado add healthy fats and increase the calories of a typical lunch wrap. Add flavor with veggies like roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Trail mix
Make a healthy and calorie-dense trail mix of nuts, seeds, and dried fruits like raisins or dried cranberries. Opt for dried fruit with no added sugar. TIP: make your trail mix in bulk so you can have it as a snack on another day.
Dinner:
Beef stir-fry
Marinate sliced beef in a simple brown sauce of soy sauce, sesame oil, ginger, and honey. Saute broccoli and red bell peppers in a frying pan and remove. Then, remove the beef from the marinade and cook in the same frying pan. Once the beef is almost fully cooked, add the veggies back in with the reserved marinade and finish cooking completely. Serve over brown rice.
Bedtime Snack:
Protein bar
For an easy bedtime snack, choose a protein bar that has a balance of protein, fat, and carbohydrates. Look for one that is 200 calories or more to help support your weight gain goals.
Day 3:
Breakfast:
Smoothie bowl
Make a smoothie bowl by combining Greek yogurt, one banana, and one cup of frozen berries. Blend together and pour into a bowl. If needed, let it sit in the freezer for 10-15 minutes before eating. Top with granola and enjoy!
Morning Snack:
Hard-boiled eggs
Eat two hard boiled eggs for a simple snack. Add a piece of fruit on the side for added nutrients and carbohydrates.
Lunch:
Quinoa salad with feta cheese
Make a quinoa salad with feta cheese, chickpeas, and an olive oil dressing with a squeeze of lemon. Add cubed chicken on top for extra protein and sprinkle with nuts or seeds for some healthy fats and additional calories.
Afternoon Snack:
Cheese and crackers
A small plate of whole grain crackers topped with cheese slices makes for a simple and delicious mid-day snack.
Dinner:
Chicken and vegetable curry with basmati rice
Cook sirloin steak with curry seasoning (or try this Instant Pot Indian Beef Curry). Serve over brown rice.
Bedtime Snack:
Almonds and dark chocolate
Have a handful of almonds and a few pieces of dark chocolate to end the night.
Day 4:
Breakfast:
Whole grain pancakes with maple syrup and blueberries
Make whole grain pancakes (from scratch or using a mix) and top with maple syrup and fresh blueberries.
Morning Snack:
Strawberry-Banana Smoothie
Blend up a smoothie with milk, banana, protein powder, and frozen strawberries. Add avocado to the blender for added healthy fats and calories.
Lunch:
Tuna salad sandwich with avocado on whole grain bread
Take a can of tuna and make tuna salad using a spoonful of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper. Spread the tuna salad on toasted whole grain bread and top with lettuce, tomato, and avocado.
Afternoon Snack:
Greek yogurt with granola
Top Greek yogurt with crunchy granola. You can either buy granola or make your own using a mix of oats, maple syrup, and nuts of your choice.
Dinner:
Pork chops
Cook pork chops and serve with a baked sweet potato and a side of green beans.
Bedtime Snack:
Peanut butter celery sticks
While celery is usually thought of as a low-calorie food, it’s a great vehicle for calories. Cut up celery sticks and slather with peanut butter for a tasty snack.
Day 5:
Breakfast:
Bagel with cream cheese
Toast a whole grain bagel and spread with cream cheese. Add smoked salmon for more protein and flavor.
Morning Snack:
Cherries and Greek yogurt
Take a handful of cherries, cut them in half, and remove the pits. Add to a cup of Greek yogurt.
Lunch:
Grilled chicken Caesar salad
Slice grilled chicken and serve over a bed of lettuce with Caesar dressing. Top with whole grain croutons for added crunch and carbs.
Afternoon Snack:
PB&J smoothie
Blend up a smoothie with milk, protein power, peanut butter, and frozen strawberries.
Dinner:
Spaghetti and meatballs
Boil whole grain pasta until tender and serve with beef meatballs and marinara sauce. Add vegetables like broccoli, mushrooms, carrots, or spinach to the marinara sauce to boost the meal’s nutrition profile. TIP: Make extra meatballs and save for later in the week.
Bedtime Snack:
Cottage cheese and peaches
Slice fresh peaches and add to a cup of cottage cheese.
Day 6:
Breakfast:
Avocado toast with poached eggs
Thinly slice an avocado and arrange on toasted whole wheat bread. Poach two eggs and serve on top of the toast. Bon appétit!
Morning Snack:
Orange slices and mixed nuts
Slice an orange and serve alongside a handful of mixed nuts.
Lunch:
Chicken and vegetable pita with hummus
Take a whole grain pita and add chicken, hummus, roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Cheese and apple slices
Slice up an apple and serve with cheese cubes for a simple post-lunch snack.
Dinner:
Shrimp and vegetable stir-fry with brown rice
Make a simple stir-fry using shrimp, sugar snap peas, red bell peppers, and broccoli. Cook with soy sauce and sesame oil. Serve over a bed of brown rice.
Bedtime Snack:
Greek yogurt with almond butter
Mix almond butter into a cup of Greek yogurt for a protein-packed bedtime snack with a boost of healthy fats.
Day 7:
Breakfast:
Green Apple Smoothie
Blend milk, protein powder, apple, and spinach for a healthy breakfast smoothie. Add peanut butter for added fats and calories.
Morning Snack:
Hard-boiled eggs and cheese
Eat two hard boiled eggs with string cheese on the side.
Lunch:
Meatball sandwich
Use the meatballs you made on day 5 to make a hearty meatball sandwich on whole grain bread. Eat with a side salad for added nutrients.
Afternoon Snack:
Trail mix
Remember the trail mix you made on day 2? Grab a handful of the leftovers for an easy on-the-go snack.
Dinner:
Beef and vegetable stew
Make a hearty stew of beef, carrots, potatoes, and green beans. Serve with a side of whole grain bread.
Bedtime Snack:
Almonds and dark chocolate
End the night with a handful of almonds and a few pieces of dark chocolate.
How can Season help you with your weight-gain goals?
What role does food play in weight gain?
The amount and types of food you eat determine whether you gain, lose, or maintain weight. In general, eating more low-calorie foods will lead to weight loss, and eating more high-calorie foods will lead to weight gain.
Weight gain comes down to the total amount of calories consumed from food on a daily basis. To gain weight, you need to eat more calories than you burn each day. But there is more to weight gain than a simple math equation, especially when it comes to gaining weight in a safe and healthy way.
What are the principles of a healthy weight gain plan?
Weight gain plans usually emphasize calorie dense foods. Calorie dense foods provide energy (calories) without necessarily filling you up. Examples of calorie dense foods include ultra-processed foods and sugary treats. These foods are also high in sodium, unhealthy fats, and added sugars, while low in vitamins and minerals. Although weight gain is possible with a diet high in ultra-processed foods and sugary treats, it is not the most sustainable or healthy method.
A weight gain plan should focus on calorie and nutrient dense foods. Nutrient dense foods provide vitamins, minerals, and other nutrients beneficial for health. Foods like nut butters, olive oil, dried fruits, bananas, and avocados, among others, are calorie and nutrient dense options to promote weight gain in a healthy way.
How many calories do you need to gain weight?
You need to eat more calories than you burn each day in order to gain weight. But how do you know how many calories to eat for weight gain?
A registered dietitian can help you calculate your unique calories needs, taking into account your activity level and goals.
For example, if you’ve started strength training and your goal is to gain muscle, a dietitian will likely build your plan around extra calories and protein.
On the other hand, if you’ve had unintentional weight loss due to an illness and need help getting back to your original weight, a dietitian can individualize your plan to slowly increase calories until you reach your goal. Dietitians also work around any food preferences or special dietary needs.
Meal plan for healthy & safe weight gain
Ready to work towards your weight gain goals in a safe and healthy way? Our sample meal plan can get you started! This plan includes three meals and two snacks with lots of options to adapt it to your needs. But remember, this plan is just an example. A dietitian can help you build an individualized meal plan to help you meet your goals while preventing any nutrient deficiencies.
Day 1:
Breakfast:
Oatmeal with banana and peanut butter
Make a bowl of oatmeal and add one sliced banana and a heaping tablespoon of peanut butter. For added calories, use cow’s or soy milk instead of water to cook the oatmeal.
Morning Snack:
Greek yogurt with honey and mixed nuts
Dress up a cup of Greek yogurt with a handful of mixed nuts and a squeeze of honey. The nuts will add a boost of healthy fats and calories!
Lunch:
Grilled chicken sandwich
Thinly slice a grilled chicken breast (or purchase pre-cooked chicken) and make a sandwich on your choice of toasted whole grain bread. Add lettuce, tomatoes, and bump up the calories with half of an avocado.
Afternoon Snack:
Protein smoothie
Smoothies are an excellent way to get in more calories without getting too full. Blend up milk of your choice, protein powder, frozen berries, and spinach for a healthy snack smoothie. You can also beef up the calories in the smoothie by adding nut butter.
Dinner:
Baked salmon with quinoa and steamed broccoli
Season a salmon filet with salt and lemon pepper and bake in the oven. Serve over one cup of quinoa and steamed broccoli. Finish the dish with a generous pour of olive oil on top to boost calories.
Bedtime Snack:
Cottage cheese with pineapple
Cut up pineapple (or buy pre-cut) and add to a cup of cottage cheese for a tasty bedtime snack.
Day 2:
Breakfast:
Scrambled eggs with spinach
Scramble two eggs with spinach and serve with two slices of whole grain toast. Add some shredded cheese on top of the eggs for an extra calorie bump.
Morning Snack:
Apple with almond butter
Cut a whole apple into slices and dip into 1-2 tablespoons of almond butter on the side.
Lunch:
Turkey and cheese wrap with hummus and veggies
Take a whole wheat wrap and pile it high with deli sliced turkey, cheese, hummus, and avocado. The hummus and avocado add healthy fats and increase the calories of a typical lunch wrap. Add flavor with veggies like roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Trail mix
Make a healthy and calorie-dense trail mix of nuts, seeds, and dried fruits like raisins or dried cranberries. Opt for dried fruit with no added sugar. TIP: make your trail mix in bulk so you can have it as a snack on another day.
Dinner:
Beef stir-fry
Marinate sliced beef in a simple brown sauce of soy sauce, sesame oil, ginger, and honey. Saute broccoli and red bell peppers in a frying pan and remove. Then, remove the beef from the marinade and cook in the same frying pan. Once the beef is almost fully cooked, add the veggies back in with the reserved marinade and finish cooking completely. Serve over brown rice.
Bedtime Snack:
Protein bar
For an easy bedtime snack, choose a protein bar that has a balance of protein, fat, and carbohydrates. Look for one that is 200 calories or more to help support your weight gain goals.
Day 3:
Breakfast:
Smoothie bowl
Make a smoothie bowl by combining Greek yogurt, one banana, and one cup of frozen berries. Blend together and pour into a bowl. If needed, let it sit in the freezer for 10-15 minutes before eating. Top with granola and enjoy!
Morning Snack:
Hard-boiled eggs
Eat two hard boiled eggs for a simple snack. Add a piece of fruit on the side for added nutrients and carbohydrates.
Lunch:
Quinoa salad with feta cheese
Make a quinoa salad with feta cheese, chickpeas, and an olive oil dressing with a squeeze of lemon. Add cubed chicken on top for extra protein and sprinkle with nuts or seeds for some healthy fats and additional calories.
Afternoon Snack:
Cheese and crackers
A small plate of whole grain crackers topped with cheese slices makes for a simple and delicious mid-day snack.
Dinner:
Chicken and vegetable curry with basmati rice
Cook sirloin steak with curry seasoning (or try this Instant Pot Indian Beef Curry). Serve over brown rice.
Bedtime Snack:
Almonds and dark chocolate
Have a handful of almonds and a few pieces of dark chocolate to end the night.
Day 4:
Breakfast:
Whole grain pancakes with maple syrup and blueberries
Make whole grain pancakes (from scratch or using a mix) and top with maple syrup and fresh blueberries.
Morning Snack:
Strawberry-Banana Smoothie
Blend up a smoothie with milk, banana, protein powder, and frozen strawberries. Add avocado to the blender for added healthy fats and calories.
Lunch:
Tuna salad sandwich with avocado on whole grain bread
Take a can of tuna and make tuna salad using a spoonful of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper. Spread the tuna salad on toasted whole grain bread and top with lettuce, tomato, and avocado.
Afternoon Snack:
Greek yogurt with granola
Top Greek yogurt with crunchy granola. You can either buy granola or make your own using a mix of oats, maple syrup, and nuts of your choice.
Dinner:
Pork chops
Cook pork chops and serve with a baked sweet potato and a side of green beans.
Bedtime Snack:
Peanut butter celery sticks
While celery is usually thought of as a low-calorie food, it’s a great vehicle for calories. Cut up celery sticks and slather with peanut butter for a tasty snack.
Day 5:
Breakfast:
Bagel with cream cheese
Toast a whole grain bagel and spread with cream cheese. Add smoked salmon for more protein and flavor.
Morning Snack:
Cherries and Greek yogurt
Take a handful of cherries, cut them in half, and remove the pits. Add to a cup of Greek yogurt.
Lunch:
Grilled chicken Caesar salad
Slice grilled chicken and serve over a bed of lettuce with Caesar dressing. Top with whole grain croutons for added crunch and carbs.
Afternoon Snack:
PB&J smoothie
Blend up a smoothie with milk, protein power, peanut butter, and frozen strawberries.
Dinner:
Spaghetti and meatballs
Boil whole grain pasta until tender and serve with beef meatballs and marinara sauce. Add vegetables like broccoli, mushrooms, carrots, or spinach to the marinara sauce to boost the meal’s nutrition profile. TIP: Make extra meatballs and save for later in the week.
Bedtime Snack:
Cottage cheese and peaches
Slice fresh peaches and add to a cup of cottage cheese.
Day 6:
Breakfast:
Avocado toast with poached eggs
Thinly slice an avocado and arrange on toasted whole wheat bread. Poach two eggs and serve on top of the toast. Bon appétit!
Morning Snack:
Orange slices and mixed nuts
Slice an orange and serve alongside a handful of mixed nuts.
Lunch:
Chicken and vegetable pita with hummus
Take a whole grain pita and add chicken, hummus, roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Cheese and apple slices
Slice up an apple and serve with cheese cubes for a simple post-lunch snack.
Dinner:
Shrimp and vegetable stir-fry with brown rice
Make a simple stir-fry using shrimp, sugar snap peas, red bell peppers, and broccoli. Cook with soy sauce and sesame oil. Serve over a bed of brown rice.
Bedtime Snack:
Greek yogurt with almond butter
Mix almond butter into a cup of Greek yogurt for a protein-packed bedtime snack with a boost of healthy fats.
Day 7:
Breakfast:
Green Apple Smoothie
Blend milk, protein powder, apple, and spinach for a healthy breakfast smoothie. Add peanut butter for added fats and calories.
Morning Snack:
Hard-boiled eggs and cheese
Eat two hard boiled eggs with string cheese on the side.
Lunch:
Meatball sandwich
Use the meatballs you made on day 5 to make a hearty meatball sandwich on whole grain bread. Eat with a side salad for added nutrients.
Afternoon Snack:
Trail mix
Remember the trail mix you made on day 2? Grab a handful of the leftovers for an easy on-the-go snack.
Dinner:
Beef and vegetable stew
Make a hearty stew of beef, carrots, potatoes, and green beans. Serve with a side of whole grain bread.
Bedtime Snack:
Almonds and dark chocolate
End the night with a handful of almonds and a few pieces of dark chocolate.
How can Season help you with your weight-gain goals?
What role does food play in weight gain?
The amount and types of food you eat determine whether you gain, lose, or maintain weight. In general, eating more low-calorie foods will lead to weight loss, and eating more high-calorie foods will lead to weight gain.
Weight gain comes down to the total amount of calories consumed from food on a daily basis. To gain weight, you need to eat more calories than you burn each day. But there is more to weight gain than a simple math equation, especially when it comes to gaining weight in a safe and healthy way.
What are the principles of a healthy weight gain plan?
Weight gain plans usually emphasize calorie dense foods. Calorie dense foods provide energy (calories) without necessarily filling you up. Examples of calorie dense foods include ultra-processed foods and sugary treats. These foods are also high in sodium, unhealthy fats, and added sugars, while low in vitamins and minerals. Although weight gain is possible with a diet high in ultra-processed foods and sugary treats, it is not the most sustainable or healthy method.
A weight gain plan should focus on calorie and nutrient dense foods. Nutrient dense foods provide vitamins, minerals, and other nutrients beneficial for health. Foods like nut butters, olive oil, dried fruits, bananas, and avocados, among others, are calorie and nutrient dense options to promote weight gain in a healthy way.
How many calories do you need to gain weight?
You need to eat more calories than you burn each day in order to gain weight. But how do you know how many calories to eat for weight gain?
A registered dietitian can help you calculate your unique calories needs, taking into account your activity level and goals.
For example, if you’ve started strength training and your goal is to gain muscle, a dietitian will likely build your plan around extra calories and protein.
On the other hand, if you’ve had unintentional weight loss due to an illness and need help getting back to your original weight, a dietitian can individualize your plan to slowly increase calories until you reach your goal. Dietitians also work around any food preferences or special dietary needs.
Meal plan for healthy & safe weight gain
Ready to work towards your weight gain goals in a safe and healthy way? Our sample meal plan can get you started! This plan includes three meals and two snacks with lots of options to adapt it to your needs. But remember, this plan is just an example. A dietitian can help you build an individualized meal plan to help you meet your goals while preventing any nutrient deficiencies.
Day 1:
Breakfast:
Oatmeal with banana and peanut butter
Make a bowl of oatmeal and add one sliced banana and a heaping tablespoon of peanut butter. For added calories, use cow’s or soy milk instead of water to cook the oatmeal.
Morning Snack:
Greek yogurt with honey and mixed nuts
Dress up a cup of Greek yogurt with a handful of mixed nuts and a squeeze of honey. The nuts will add a boost of healthy fats and calories!
Lunch:
Grilled chicken sandwich
Thinly slice a grilled chicken breast (or purchase pre-cooked chicken) and make a sandwich on your choice of toasted whole grain bread. Add lettuce, tomatoes, and bump up the calories with half of an avocado.
Afternoon Snack:
Protein smoothie
Smoothies are an excellent way to get in more calories without getting too full. Blend up milk of your choice, protein powder, frozen berries, and spinach for a healthy snack smoothie. You can also beef up the calories in the smoothie by adding nut butter.
Dinner:
Baked salmon with quinoa and steamed broccoli
Season a salmon filet with salt and lemon pepper and bake in the oven. Serve over one cup of quinoa and steamed broccoli. Finish the dish with a generous pour of olive oil on top to boost calories.
Bedtime Snack:
Cottage cheese with pineapple
Cut up pineapple (or buy pre-cut) and add to a cup of cottage cheese for a tasty bedtime snack.
Day 2:
Breakfast:
Scrambled eggs with spinach
Scramble two eggs with spinach and serve with two slices of whole grain toast. Add some shredded cheese on top of the eggs for an extra calorie bump.
Morning Snack:
Apple with almond butter
Cut a whole apple into slices and dip into 1-2 tablespoons of almond butter on the side.
Lunch:
Turkey and cheese wrap with hummus and veggies
Take a whole wheat wrap and pile it high with deli sliced turkey, cheese, hummus, and avocado. The hummus and avocado add healthy fats and increase the calories of a typical lunch wrap. Add flavor with veggies like roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Trail mix
Make a healthy and calorie-dense trail mix of nuts, seeds, and dried fruits like raisins or dried cranberries. Opt for dried fruit with no added sugar. TIP: make your trail mix in bulk so you can have it as a snack on another day.
Dinner:
Beef stir-fry
Marinate sliced beef in a simple brown sauce of soy sauce, sesame oil, ginger, and honey. Saute broccoli and red bell peppers in a frying pan and remove. Then, remove the beef from the marinade and cook in the same frying pan. Once the beef is almost fully cooked, add the veggies back in with the reserved marinade and finish cooking completely. Serve over brown rice.
Bedtime Snack:
Protein bar
For an easy bedtime snack, choose a protein bar that has a balance of protein, fat, and carbohydrates. Look for one that is 200 calories or more to help support your weight gain goals.
Day 3:
Breakfast:
Smoothie bowl
Make a smoothie bowl by combining Greek yogurt, one banana, and one cup of frozen berries. Blend together and pour into a bowl. If needed, let it sit in the freezer for 10-15 minutes before eating. Top with granola and enjoy!
Morning Snack:
Hard-boiled eggs
Eat two hard boiled eggs for a simple snack. Add a piece of fruit on the side for added nutrients and carbohydrates.
Lunch:
Quinoa salad with feta cheese
Make a quinoa salad with feta cheese, chickpeas, and an olive oil dressing with a squeeze of lemon. Add cubed chicken on top for extra protein and sprinkle with nuts or seeds for some healthy fats and additional calories.
Afternoon Snack:
Cheese and crackers
A small plate of whole grain crackers topped with cheese slices makes for a simple and delicious mid-day snack.
Dinner:
Chicken and vegetable curry with basmati rice
Cook sirloin steak with curry seasoning (or try this Instant Pot Indian Beef Curry). Serve over brown rice.
Bedtime Snack:
Almonds and dark chocolate
Have a handful of almonds and a few pieces of dark chocolate to end the night.
Day 4:
Breakfast:
Whole grain pancakes with maple syrup and blueberries
Make whole grain pancakes (from scratch or using a mix) and top with maple syrup and fresh blueberries.
Morning Snack:
Strawberry-Banana Smoothie
Blend up a smoothie with milk, banana, protein powder, and frozen strawberries. Add avocado to the blender for added healthy fats and calories.
Lunch:
Tuna salad sandwich with avocado on whole grain bread
Take a can of tuna and make tuna salad using a spoonful of Greek yogurt and a squeeze of lemon juice. Season with salt and pepper. Spread the tuna salad on toasted whole grain bread and top with lettuce, tomato, and avocado.
Afternoon Snack:
Greek yogurt with granola
Top Greek yogurt with crunchy granola. You can either buy granola or make your own using a mix of oats, maple syrup, and nuts of your choice.
Dinner:
Pork chops
Cook pork chops and serve with a baked sweet potato and a side of green beans.
Bedtime Snack:
Peanut butter celery sticks
While celery is usually thought of as a low-calorie food, it’s a great vehicle for calories. Cut up celery sticks and slather with peanut butter for a tasty snack.
Day 5:
Breakfast:
Bagel with cream cheese
Toast a whole grain bagel and spread with cream cheese. Add smoked salmon for more protein and flavor.
Morning Snack:
Cherries and Greek yogurt
Take a handful of cherries, cut them in half, and remove the pits. Add to a cup of Greek yogurt.
Lunch:
Grilled chicken Caesar salad
Slice grilled chicken and serve over a bed of lettuce with Caesar dressing. Top with whole grain croutons for added crunch and carbs.
Afternoon Snack:
PB&J smoothie
Blend up a smoothie with milk, protein power, peanut butter, and frozen strawberries.
Dinner:
Spaghetti and meatballs
Boil whole grain pasta until tender and serve with beef meatballs and marinara sauce. Add vegetables like broccoli, mushrooms, carrots, or spinach to the marinara sauce to boost the meal’s nutrition profile. TIP: Make extra meatballs and save for later in the week.
Bedtime Snack:
Cottage cheese and peaches
Slice fresh peaches and add to a cup of cottage cheese.
Day 6:
Breakfast:
Avocado toast with poached eggs
Thinly slice an avocado and arrange on toasted whole wheat bread. Poach two eggs and serve on top of the toast. Bon appétit!
Morning Snack:
Orange slices and mixed nuts
Slice an orange and serve alongside a handful of mixed nuts.
Lunch:
Chicken and vegetable pita with hummus
Take a whole grain pita and add chicken, hummus, roasted bell peppers, cucumbers, and crunchy pickles.
Afternoon Snack:
Cheese and apple slices
Slice up an apple and serve with cheese cubes for a simple post-lunch snack.
Dinner:
Shrimp and vegetable stir-fry with brown rice
Make a simple stir-fry using shrimp, sugar snap peas, red bell peppers, and broccoli. Cook with soy sauce and sesame oil. Serve over a bed of brown rice.
Bedtime Snack:
Greek yogurt with almond butter
Mix almond butter into a cup of Greek yogurt for a protein-packed bedtime snack with a boost of healthy fats.
Day 7:
Breakfast:
Green Apple Smoothie
Blend milk, protein powder, apple, and spinach for a healthy breakfast smoothie. Add peanut butter for added fats and calories.
Morning Snack:
Hard-boiled eggs and cheese
Eat two hard boiled eggs with string cheese on the side.
Lunch:
Meatball sandwich
Use the meatballs you made on day 5 to make a hearty meatball sandwich on whole grain bread. Eat with a side salad for added nutrients.
Afternoon Snack:
Trail mix
Remember the trail mix you made on day 2? Grab a handful of the leftovers for an easy on-the-go snack.
Dinner:
Beef and vegetable stew
Make a hearty stew of beef, carrots, potatoes, and green beans. Serve with a side of whole grain bread.
Bedtime Snack:
Almonds and dark chocolate
End the night with a handful of almonds and a few pieces of dark chocolate.
