4 Best Diet Plans for Gaining Weight [Free PDF]

“4 Best Diet Plans for Gaining Weight [Free PDF]” was written by Will Soyster & reviewed/edited by Aly Bouzek, MS, RDN. Will is a dietetic intern at Oregon Health and Science University. 

Intro: Diet Plans for Gaining Weight

Societal pressure, media, and pop-culture often tell us that we need to lose weight. This gives many people the impression that gaining weight, or maintaining their current weight, is unhealthy and should be avoided.

Diet pills, fad diets, and exercise programs boast the key to our fundamental happiness is easily achieved through purchasing their products. Yet, often the only thing that changes is the profit margins of the companies selling those products. 

While it is true that some people could benefit from reducing their weight, it is equally true that others would benefit tremendously from increasing their weight.

Jump to the portion of the article where we give you the 4 best diet plans for gaining weight, and don’t forget to snag your free diet plans for gaining weight PDF!

Why Do I Need to Gain Weight?

There are many reasons a person might need to gain weight, and all of them revolve around increasing overall health and well being. 

The caloric needs of the body change throughout a person’s lifespan.

The caloric needs of a growing teenager involved in extracurricular activities, is not the same as a middle aged person who works a desk job. 

This is an example which most people would easily agree with.

However, it is equally true that recommended weight and caloric intake of a person without any medical conditions is not the same as a person with a chronic, or debilitating illness. 

Providing adequate fuel, and the appropriate resources, the human body is remarkably good at healing itself and preventing illness, even into old age.

However, without enough fuel and body weight, the body’s healing mechanism can’t work properly and your health will likely suffer. 

Health Concerns of Inadequate Calorie Intake

The ways in which the body heals itself takes a lot of energy and specific resources. Without these resources and adequate fuel, healing can be slowed – placing a person at risk for more serious illnesses and injuries. 

Self-preservation is the number one job of the body. Keeping vital organs working efficiently and replacing old cells are just two ways in which our body maintains self-preservation.

Your body needs calories to fuel its most basic functions like breathing and circulating blood. The amount of calories needed to meet these functions is called the basal metabolic rate (BMR).  

If not enough calories are consumed, not only does your body not have enough fuel to meet your individual BMR, but it has no calories left over to help with healing and self repair. 

Since the body places self-preservation as its number one task, if it does not have enough calories, then it will make its own fuel by breaking down muscle, bones, and other ‘less vital’ organs. 

This leads to dangerous side effects, especially in seniors and older adults.

As muscle wasting occurs, it makes a person less stable, and more susceptible to falls.

Additionally, without padding from fat, and muscles, in addition to weakened and brittle bones, serious life-threatening injuries can occur.

Muscle wasting can happen to any of your muscles – including your heart.

Without enough calories, your heart will begin to weaken and it won’t be able to pump strongly enough. 

If this occurs, not only are falls more likely as a result of not enough blood reaching the brain, but a build up of fluid in the lungs can lead to respiratory illness and complications. 

What is a Healthy Weight?

There is not one universal healthy weight for everyone. Finding a healthy weight must be done on an individual level. 

Tools exist to help categorize weights, like the body mass index (BMI), or waist circumference. However, these tools can be misleading, and don’t always account for a person’s actual health. 

BMI and waist circumference can be useful as a generalized tool, but they are limiting when assessing a person’s overall health.

A different tool you might consider is the Ideal Body Weight (IBW) formula. (1) This formula is often used by registered dietitians to help establish the caloric needs of underweight patients.

This tool references a person’s height and sex to determine a healthy weight for the individual.

• For Men:
  • Empirical: 106 lb for the first 5 ft + 6 lb for each additional inch
  • Metric: 48 kg for the first 152.4 cm + 1.1 kg for each additional cm

• For Women:
  • Empirical: 100 lb for the first 5 ft + 5 lb for each additional inch
  • Metric: 45 kg for the first 152.4 cm + 0.9 kg for each additional cm

As an example, a woman who is 5’8” (172.72cm) would have an IBW of 140 lbs (63.5 kg).

One reason this method is superior to BMI, is its ability to be customized to the individual. Depending on a person’s medical conditions, or build of their body, a percentage can be added or subtracted to find a more personalized weight. 

Customizing the IBW formula exceeds the scope of this article, however it is good to note the flexibility within this method of assessing a healthy weight.

Who Needs a Weight Gain Meal Plan

You would benefit most from a weight gain meal plan if you are:

• experiencing unintended weight loss
• a bodybuilder who needs extra calories for muscle growth
• an adolescent who has been diagnosed as “failure to thrive”
• diagnosed with conditions such as cancer, AIDS, or other debilitating diseases

Unintended weight loss is often seen in aging seniors due to a decrease in appetite. Other factors may include dysphagia (difficulty swallowing) or pain when chewing foods.

There are many different conditions that can lead to unintended weight loss, but with the right meal plan, most of these obstacles can be overcome. 

Tips on How to Gain Weight

People can express frustration that no matter how much they eat, they are not gaining weight, or they are not maintaining their current weight. 

These frustrations are perfectly valid, and can be helped by visiting our articles:

• Tips on How to Gain Weight Fast and Healthfully
• Top 7 Diet for Weight Gain Tips
• Higher Calorie Foods for Weight Gain: Simple Swaps
• 7 High Calorie Recipes for Weight Gain

Note that one of the most important tips to gaining weight is adding extra calories, without increasing the volume, or amount of food that needs to be eaten.

Ways to Add More Calories Without Adding Bulk

One gram of carbohydrates contains 4 calories. The same is true for protein: one gram is equal to 4 calories. Fats, though, contain 9 calories per gram. More than double the amount in a gram of carbohydrates or protein.

This means adding more fat to your meals can drastically increase the calorie count of your meal without relying on more food being eaten.

For example mixing in a tablespoon of olive oil into your morning bowl of oatmeal can add around 126 extra calories.

Adding a tablespoon of butter and a tablespoon of brown sugar to that same bowl of oatmeal adds an additional 157 calories.

That is an extra 283 calories added into the diet, from one dish, without adding extra volume. This principle can be applied across every meal and snack eaten throughout the day.

If you prefer a morning shake to oatmeal, consider adding whole milk and a handful of nuts. Maybe for lunch your appetite can only handle a small salad, try adding cheese, olive oil, and berries.

The possibilities are endless, so long as you understand the idea of adding calorie-dense ingredients into the meals you already enjoy and love.

Low Volume, High Calorie Foods

Low Volume, High Calorie Foods usually contain a higher fat content and will be naturally higher in calories. 

So, adding fat to a meal, or substituting an ingredient for something with a higher fat content, will quickly help to increase the calories of a meal.

Dairy Products

Dairy products are a great option for weight gain as they can be added to almost any meal. Whole milk contains around 4% fat, while cream contains around 8% fat. Therefore, adding cream to your morning coffee is a great way to start off your morning.

Cream can go in more than just coffee. 

Cooking oatmeal in cream instead of water, or replacing milk with cream in soups, pastas, and smoothies can help to significantly increase the calories (AKA fuel) available for your body.

Butter is another excellent dairy product to add to dishes such as:

• Vegetables
• Sauces
• Smoothies
• Oatmeal
• Any other meal with a liquid/loose consistency

The butter will melt into your dish, won’t add extra volume to your meals, and can help improve texture and flavor. 

Adding cheese to dishes is another choice for adding extra calories to a meal for weight gain. Shredding your favorite cheese into soups and salads not only tastes great, but it can add texture and turn a bland salad into a tasty salad.

Everything’s better with cheese, right? 

Dairy-free Options

Olive oil is a great option to replace butter. Fulfilling all the same roles as butter, it is a great substitute anywhere you might add in extra butter.

Olive oil is not the only oil that you can add to a dish. If you aren’t a fan of the flavor, then try substituting for a neutral cooking oil.

Canola oil and vegetable oil are both neutral in flavor, but pack the same caloric punch. Be sure to adjust for your flavor preference.

Butter and olive oil can even be used together in a dish to double up on the calories, while greatly enhancing the flavor and mouthfeel of a dish.

Vegetarian Options

Avocado is a great smoothie ingredient, as it adds a large amount of healthy fats without changing the flavor of the smoothie. It creates a silky and smooth texture, though you would never know based on flavor alone. 

Nuts are another great smoothie ingredient. Each type of nut will provide a different flavor, so experiment and find ones you like the most.

Walnuts are a spectacular addition to oatmeals, breads, and desserts. Macadamia nuts are great for sacking, or adding to a cheese plate.

Seeds can be added anywhere you might add nuts, but they really shine when added to smoothies and desserts. Hemp hearts are an extremely nutritious option to add to smoothies, as are ground flax seeds.

They both taste amazing, and add a strong nutty flavor to your meal. 

While not everyone may enjoy the taste, whole olives provide a large amount of fat relative to their size. Adding chopped olives to eggs, stir fry, soups, and salads can help to add extra fat to a savory dish, without drastically increasing the volume of the meal.

Animal-based Products

Tallow, lard, and other rendered animal fats also add tremendous flavor to any dish. Try adding beef tallow to mashed potatoes, or crisping up a grilled cheese in port lard.

Fatty seafood like salmon, tuna, muscles, and anchovies can be used as a replacement protein for leaner cuts of meat like poultry. 

Not only are they full of vitamins and minerals, but they offer a great way to add extra calories compared to the same portion size of leaner meats.

Weight Gain Diet Chart

While there are many resources for finding meal plans to aid in weight loss, there are far fewer resources for individuals looking for diet plans for gaining weight. First, here is a great selection of articles, curated to assist in your weight gain journey.

For individuals with low appetite, or for those who need a quick on-the-go meal, learn about the Best High Calorie Meal Replacements.

Delicious Homemade Protein Smoothies for Weight Gain, or beverages like Weight Gain Milk and the BEST Shake for Gaining Weight are a great way to pack in extra calories, especially for individuals with low appetites or who have difficulty chewing. 

If carbs and grains are your comfort zone, then learn more about High Calorie Rice, for the perfect side dish to any meal.

Lastly, for a more traditional meal, be sure to read about High Calorie Lunch Ideas for Weight Gain options.

Now, where can you actually find a weight gain diet chart? Just keep reading! Below we have created four different weight gain diet chart meal plans for different calorie goals:

• 2500 calorie meal plan
• 3000 calorie meal plan
• 3500 calorie meal plan
• 4000 calorie meal plan

Below are some example meal plans for weight gain. The examples follow the same base menu, but also include gradual calorie increases in some meals.  

The examples show the practical application of adding more calories to your diet while minimally increasing the total volume of your meal.

Note that calorie totals in the meal plans below may differ depending on food brand and flavors chosen. 

2500 Calorie Meal Plan 

First up is our 2500 calorie meal plan. This meal plan includes breakfast, lunch, and dinner, plus 3 snacks. Spacing meals and snacks throughout the day will help you avoid feeling too full when it’s time to eat again. 

*Note, this section includes an affiliate link. As an Amazon Associate I earn from qualifying purchases.

2500 calorie meal plan outline:

• Breakfast: 603 calories
• AM Snack: 240 calories
• Lunch: 548 calories
• PM Snack: 210 calories
• Dinner: 675 calories
• Evening Snack: 224 calories 

Breakfast: 603 calories

Egg omelets + oatmeal

• Ingredients for omelets:
  • 2 eggs, cooked
  • 1 Tbsp of butter
  • ¼ cup shredded cheddar cheese
• Ingredients for oatmeal:
  • ½ cup rolled oats
  • 1 cup water 
  • 1 tsp butter
  • 1 Tbsp brown sugar

AM Snack: 240 calories 

Nutritional Supplement

• Ingredients:
  • 8 oz bottle of Boost Original Nutritional Drink*

Lunch: 548 calories 

Grilled chicken with rice + gravy + mixed vegetables

• Ingredients:
  • 3 oz grilled chicken thigh
  • 1 Tbsp olive oil
  • ½ cup cooked rice
  • ½ cup chicken gravy 
  • 1 cup mixed vegetables on the side

PM Snack: 210 calories 

Cottage cheese + peaches

• Ingredients:
  • ½ cup cottage cheese
  • ½ cup diced peaches (in 100% juice)

Dinner: 675 calories

Pasta with sausage + peas

• Ingredients:
  • 1 cup cooked pasta
  • 3 oz ground sausage
  • 1 cup spaghetti sauce
  • ¼ cup whole milk ricotta cheese
  • 1 cup green peas on the side

Evening Snack: 224 calories 

Banana + peanut butter

• Ingredients:
  • 1 banana
  • 1 Tbsp peanut butter

3000 Calorie Meal Plan 

Next is our 3000 calorie meal plan. This meal plan uses the base from the 2500 calorie meal plan, but adds an additional 500 calories to the day. These are spaced evening throughout with snacks around 300 calories each and meals around 700 calories each. 

*Note, this section includes an affiliate link. As an Amazon Associate I earn from qualifying purchases.

3000 calorie meal plan outline:

• Breakfast: 752 calories
• AM Snack: 347 calories
• Lunch: 652 calories
• PM Snack: 363 calories
• Dinner: 675 calories
• Evening Snack: 224 calories 

Breakfast: 752 calories

Egg omelets + oatmeal

• Ingredients for omelets:
  • 2 eggs, cooked in 1 Tbsp of butter
  • ¼ cup shredded cheddar cheese
• Ingredients for oatmeal:
  • ½ cup rolled oats cooked in 1 cup whole milk
  • 1 tsp butter
  • 1 Tbsp brown sugar

AM Snack: 347 calories 

Nutritional Supplement + almonds

• Ingredients:
  • 8 oz bottle of Boost Original Nutritional Drink*
  • 1 oz almonds

Lunch: 652 calories 

Grilled chicken with rice + gravy + mixed vegetables

• Ingredients:
  • 3 oz grilled chicken thigh cooked in 1 Tbsp olive oil
  • ½ cup cooked rice cooked with 1 Tbsp butter
  • ½ cup chicken gravy 
  • 1 cup mixed vegetables on the side

PM Snack: 363 calories 

Cottage cheese + peaches + crackers

• Ingredients:
  • ½ cup cottage cheese
  • ½ cup diced peaches (in 100% juice)
  • 10 Ritz crackers

Dinner: 675 calories

Pasta with sausage + peas

• Ingredients:
  • 1 cup cooked pasta
  • 3 oz ground sausage
  • 1 cup pasta sauce
  • ¼ cup whole milk ricotta cheese
  • 1 cup green peas on the side

Evening Snack: 224 calories 

Banana + peanut butter

• Ingredients:
  • 1 banana
  • 1 Tbsp peanut butter

3500 Calorie Meal Plan 

The third meal plan is our 3500 calorie meal plan. Again, this is building off of the 2500 and 3000 calorie meal plans. 

Below, you will see that breakfast has the highest calories and the evening snack has the lowest calories. This is because you might not feel as hungry at the end of the day as you did at the beginning. 

*Note, this section includes an affiliate link. As an Amazon Associate I earn from qualifying purchases.

3500 calorie meal plan outline:

• Breakfast: 1,059 calories
• AM Snack: 347 calories
• Lunch: 756 calories
• PM Snack: 363 calories
• Dinner: 759 calories
• Evening Snack: 224 calories 

Breakfast: 1,059 calories

Egg omelets + oatmeal + walnuts

• Ingredients for omelets:
  • 2 eggs, cooked in 1 Tbsp butter
  • ¼ cup shredded cheddar cheese
• Ingredients for oatmeal:
  • ½ cup rolled oats cooked in 1 cup whole milk
  • 1 Tbsp butter
  • 2 Tbsp brown sugar
  • 1 oz chopped walnuts

AM Snack: 347 calories 

Nutritional Supplement + almonds

• Ingredients:
  • 8 oz bottle of Boost Original Nutritional Drink*
  • 1 oz almonds

Lunch: 756 calories 

Grilled chicken with rice + gravy + mixed vegetables

• Ingredients:
  • 3 oz grilled chicken thigh cooked in 1 Tbsp olive oil
  • ½ cup cooked rice cooked with 1 Tbsp butter
  • ½ cup chicken gravy 
  • 1 cup mixed vegetables on the side and cooked with 1 Tbsp butter

PM Snack: 363 calories 

Cottage cheese + peaches + crackers

• Ingredients:
  • ½ cup cottage cheese
  • ½ cup diced peaches (in 100% juice)
  • 10 Ritz crackers

Dinner: 759 calories

Pasta with sausage + peas

• Ingredients:
  • 1 cup cooked pasta
  • 3 oz ground sausage
  • 1 cup pasta sauce
  • ¼ cup whole milk ricotta cheese
  • ¼ cup shredded parmesan cheese 
  • 1 cup green peas on the side

Evening Snack: 224 calories 

Banana + peanut butter 

• Ingredients:
  • 1 banana
  • 1 Tbsp peanut butter

4000 Calorie Meal Plan

Finally, our 4000 calorie meal plan. We’ve spaced the calories throughout the day and added low volume high calorie foods to build this meal plan to 4000 calories.

*Note, this section includes an affiliate link. As an Amazon Associate I earn from qualifying purchases.

4000 calorie meal plan outline:

• Breakfast: 1,145 calories
• AM Snack: 400 calories
• Lunch: 970 calories
• PM Snack: 438 calories
• Dinner: 811 calories
• Evening Snack: 278 calories 

Breakfast: 1,145 calories

Egg omelets + oatmeal + walnuts + blueberries

• Ingredients for omelets:
  • 2 eggs, cooked in 1 Tbsp butter
  • ¼ cup shredded cheddar cheese
• Ingredients for oatmeal:
  • ½ cup rolled oats cooked in 1 cup whole milk
  • 1 Tbsp butter
  • 2 Tbsp brown sugar
  • 1 oz chopped walnuts
  • 1 cup blueberries

AM Snack: 400 calories 

Nutritional Supplement + almonds + strawberries

• Ingredients:
  • 8 oz bottle of Boost Original Nutritional Drink*
  • 1 oz almonds
  • 1 cup strawberries

Lunch: 970 calories 

Grilled chicken with rice + gravy + baked potato + mixed vegetables

• Ingredients:
  • 3 oz grilled chicken thigh cooked in 1 Tbsp olive oil
  • ½ cup cooked rice cooked with 1 Tbsp butter
  • ½ cup chicken gravy 
  • 1 small baked potato with 1 Tbsp butter
  • 1 cup mixed vegetables on the side 

PM Snack: 438 calories 

Cottage cheese + peaches + crackers + milk

• Ingredients:
  • ½ cup cottage cheese
  • ½ cup diced peaches (in 100% juice)
  • 10 Ritz crackers
  • ½ cup whole milk

Dinner: 811 calories

Pasta with sausage + peas

• Ingredients:
  • 1 cup cooked pasta
  • 3 oz ground sausage
  • 1 cup pasta sauce
  • ¼ cup whole milk ricotta cheese
  • ¼ cup shredded parmesan cheese 
  • 1 cup green peas on the side cooked in ½ Tbsp butter

Evening Snack: 278 calories 

Banana + peanut butter + chocolate drizzle

• Ingredients:
  • 1 banana
  • 1 Tbsp peanut butter
  • 1 Tbsp chocolate sauce

FREE Diet Plans for Gaining Weight

Enjoy your FREE PDF of our 4 Best Diet Plans for Gaining Weight Chart!

Diet Plans for Weight Gain Wrap Up

While mainstream culture may promote ‘skinny’ as the only form of health, that is an extremely unhealthy point of view. Health is not a one size fits all category, and neither are our individual calorie needs.

Based on a person’s physical activity level, and especially within the senior citizen population, the amount of calories consumed each day must be actively addressed and personalized.

Without an adequate amount of fuel, the body will begin to deteriorate, slow healing, and will shorten not only your quality of life, but possibly your lifespan as well. 

If you are struggling with gaining weight, then we encourage you to read through this article, but also contact your doctor and registered dietitian for more personalized meals. 

If you’re looking for more topics on weight gain, then be sure to check out our Gaining Weight article archive! And as always, good luck on your weight gain journey!