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
Check back on the blog for 2,500 and 3,000 calorie weight gain diet plans, which will be posted shortly.
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
Check back on the blog for 2,500 and 3,000 calorie weight gain diet plans, which will be posted shortly.