7-Day Weight Gain Meal Plan

This plan is designed to give you a full week of nourishing, well-balanced meals that provide a variety of nutrients to keep you energized, satisfied, and feeling your best. Each day includes wholesome breakfasts, lunches, snacks, and dinners made from simple, flavorful ingredients.

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*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

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Take a sneak peek at your week of delicious, balanced meals:

MONDAY

• Overnight Oats with Blueberries, Homemade Jam, and Plain Yogurt
• Mediterranean Quinoa Salad with Grilled Chicken and Feta Cheese
• Puffed Rice Cake with Almond Butter and Banana
• Baked Salmon with Roasted Sweet Potatoes and Garlic Green Beans

TUESDAY

• High-Protein Pancakes with Berries and Peanut Butter (or nut butter of your choice)
• Leftovers Baked Salmon with Roasted Sweet Potatoes and Garlic Green Beans
• Energy Balls with Oats, Dates, and Peanut Butter
• Chicken Stir-Fry with Brown Rice + Energy balls for a dessert

WEDNESDAY

• Scrambled Eggs with Spinach and Whole Grain Toast
• Grilled Chicken Salad with Hummus Dressing and Pita Bread
• Energy Balls with Oats, Dates, and Peanut Butter
• Lentil and Vegetable Curry with Basmati Rice

THURSDAY

• Chia Pudding with Mango and Coconut
• Turkey Ham and Avocado Sandwich with Salad
• Plain Yogurt with Dark Chocolate and Almonds
• Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

FRIDAY

• High-Protein Smoothie (no protein powder)
• Mediterranean Tuna Salad with Olives, Feta & Chickpeas
• Apple Slices (or peach) with Cinnamon & Nut Butter
• Baked Cod with Roasted Brussels Sprouts & Mashed Cauliflower

SATURDAY

• Cottage Cheese & Cherry Tomato Toast on Sourdough
• Leftover Baked Cod with Roasted Brussels Sprouts & Mashed Cauliflower
• Dark Chocolate & Trail Mix
• Chickpea & Spinach Stew with Cauliflower Rice

SUNDAY

• Berry Chia Pudding
• Grilled Halloumi & Quinoa Salad with Lemon Dressing
• Protein Smoothie with Banana, Berries & Almond Milk
• Stuffed bell peppers with quark

Day 1 

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Breakfast:

Overnight Oats with Blueberries, Homemade Jam, and Plain Yogurt

(Approx. per serving: ~450 kcal, 11 g protein, 70 g carbohydrates, 11g fiber, 15 g fat)

Note: You can find the complete recipe for these oats in the “Breakfast” chapter of the Main Cookbook.

Lunch:

Mediterranean Quinoa Salad with Grilled Chicken and Feta Cheese

(Approx. per serving: ~551 kcal, 29 g protein, 29 g carbs, 3 g fiber, 35 g fat)

For this Mediterranean Quinoa Salad with Grilled Chicken and Feta Cheese, you will need ½ cup (90 g) quinoa, 1 medium grilled chicken breast (150 g), ½ cup (50 g) crumbled feta cheese, ½ cup (75 g) diced cucumber, ½ cup (85 g) cherry tomatoes cut in half, and ¼ cup (40 g) thinly sliced red onion. The dressing is made with 2 tablespoons (30 ml) olive oil, 1 tablespoon (15 ml) fresh lemon juice, ½ teaspoon (1 g) dried oregano, 1 small garlic clove (3 g) minced, ½ teaspoon (3 g) mustard (optional), and salt and black pepper to taste.

Snack:

Puffed Rice Cake with Almond Butter and Banana

(Approx. per 2: ~380 kcal, 9 g protein, 45 g carbs, 6 g fiber, 20 g fat)

A simple and energizing snack made with crispy puffed rice cakes, spread with creamy almond butter for healthy fats and protein. Banana slices on top add natural sweetness and a potassium boost, making it a great option to keep you full and energized between meals.

Dinner:

Baked Salmon with Roasted Sweet Potatoes and Garlic Green Beans

(Approx. per serving: ~622 kcal, 42 g protein, 42 g carbs, 7 g fiber, 33 g fat)

This dinner is a complete and balanced meal with perfectly baked salmon, rich in omega-3 fatty acids. Lightly seasoned roasted sweet potatoes with olive oil and herbs provide a sweet contrast to the savory salmon. As a side, garlic green beans offer a crunchy and aromatic touch, making this dish both nutritious and satisfying. In addition to being an excellent source of protein, this meal is packed with vitamins A, C, and fiber, making it a healthy and delicious option.

You will need 2 salmon fillets (300 g total), 1 medium sweet potato (250 g), and 200 g fresh green beans. Place the fillets on a lined baking sheet, drizzle with 1 tablespoon (15 ml) olive oil, season with salt, black pepper, and ½ teaspoon (1 g) paprika, and bake at 200°C (400°F) for 12–15 minutes, or until the salmon is tender and flakes easily.
For the roasted sweet potatoes, preheat the oven to 200°C (400°F) and toss peeled, cubed sweet potatoes with olive oil, thyme, garlic powder, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25–30 minutes, flipping halfway through.

Sauté minced garlic in olive oil until fragrant, then add fresh green beans and toss well. Cook for 5–7 minutes until tender but still crisp, with a light golden touch. Season with salt, pepper, and optionally red chili flakes.

Day 2 

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Breakfast:

High-Protein Pancakes with Berries and Peanut Butter (or nut butter of your choice)

(Approx. per serving: ~580 kcal, 45 g protein, 66 g carbs, 6 g fiber, 16 g fat)

Note: You can find the complete recipe for these high-protein pancakes in the “Breakfast”

chapter of the Main Cookbook.

Lunch:

Leftovers Baked Salmon with Roasted Sweet Potatoes and Garlic Green Beans

(Approx. per serving: ~622 kcal, 42 g protein, 42 g carbs, 7 g fiber, 33 g fat)

Snack:

Energy Balls with Oats, Dates, and Peanut Butter

(Approx. per ball: ~82 kcal, 2.36 g protein, 14.49 g carbs, 1.80 g fiber, 2.17 g fat)

Quick, energizing snack that satisfies sweet cravings in a healthy way.

To make them, blend 1 cup oats, 5–6 pitted dates (soaked for a couple of hours), 2 tablespoons peanut butter, and a pinch of cinnamon in a food processor until the mixture sticks together. Form bite-sized balls and refrigerate for at least 30 minutes before enjoying. You can also coat them in shredded coconut or chopped nuts for an extra flavor boost.

Save some for the next day!

Dinner:

Chicken Stir-Fry with Brown Rice + Energy balls for a dessert (2 servings)

(Approx. per serving: ~400 kcal, 39 g protein, 30 g carbs, 6 g fiber, 36 g fat)

(Approx. per ball: ~82 kcal, 2.36 g protein, 14.49 g carbs, 1.80 g fiber, 2.17 g fat)

Chicken breast is cooked together with colorful vegetables like bell peppers, broccoli, and carrots, all stir-fried in a flavorful sauce. The brown rice provides whole grains, making the meal filling and well-balanced.

You’ll need 240 g cubed chicken breast, 1 cup (180 g) cooked brown rice, 1 cup (150 g) sliced bell peppers, 1 cup (100 g) broccoli florets, ½ cup (60 g) grated carrot, and 1 tablespoon (15 ml) soy sauce sauce. Heat 2 teaspoons (10 ml) coconut oil in a skillet, cook the chicken until golden, then add the vegetables and stir-fry for 5–7 minutes until tender but still crisp. Stir in the cooked brown rice and soy sauce, mixing everything for an additional 2–3 minutes.

Day 3 

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Breakfast:

Scrambled Eggs with Spinach and Whole Grain Toast 

(Approx. per serving: ~514 kcal, 27.5 g protein, 24.1 g carbs, 7 g fiber, 35.9 g fat)

Heat 1 teaspoon (5 ml) of coconut oil in a skillet over medium heat and cook 1 cup (30 g) of fresh spinach until wilted. Add 3 eggs (150 g) and scramble. Add 1 tbsp (around 15g) of cream cheese before they fully set and mix until done. Toast 1 slice (40 g) of whole grain bread and serve the scrambled eggs alongside it with half a medium avocado (50 g).

Lunch:

Grilled Chicken Salad with Hummus Dressing and Pita Bread (2 servings)

(Approx. per serving with pita: ~490 kcal, 45 g protein, 32 g carbs, 8 g fiber, 18 g fat)

You’ll need 240 g grilled chicken breast, 4 cups (160 g) mixed leafy greens, 1 cup (150 g) diced cucumber, 1 cup (170 g) halved cherry tomatoes, and 2 small whole wheat pita breads (60 g, optional for serving). For the dressing, mix 4 tablespoons (60 g) hummus, 2 tablespoons (30 ml) lemon juice, 2 teaspoons (10 ml) olive oil, and a pinch of salt. What makes this salad special is its creamy hummus dressing, which gives it a rich, savory flavor without the heaviness of traditional dressings. To complete the meal, serve it with warm pita bread for the perfect bite. 

*For the full pita bread and hummus recipe, see the “Exclusive Recipes” section. Classic Pita Bread

Homemade hummus is incredibly easy to make and adds a fresh, creamy touch to your salad. In a food processor, put 250g of cooked chickpeas, I use canned chickpeas (drained and washed), but here you decide. Add 3 tbsp sesame tahini, 2 tbsp extra virgin olive oil, 1 clove of garlic, ½ tbsp salt, ½ tbsp cumin, juice of 1 lemon, and blend until smooth. Then add, little by little, 3 or 4 tablespoons of cold water, and you can add more later to improve the texture. Blend until you get a creamy mixture and check the taste. If necessary, you can add additional lemon juice or tahini and enrich the taste.

*Store the hummus in the refrigerator.

Snack:

Energy Balls with Oats, Dates, and Peanut Butter

(Approx. per ball: ~82 kcal, 2.36 g protein, 14.49 g carbs, 1.80 g fiber, 2.17 g fat)

*Leftovers from yestreday.

Dinner:

Lentil and Vegetable Curry with Basmati Rice

The lentils are simmered together with carrots, tomatoes, and spinach in an aromatic curry sauce made with spices like turmeric, cumin, and parsley, served over fluffy basmati rice. To prepare it, sauté onion and garlic, add the spices, then stir in the vegetables and lentils. Simmer until everything is tender, and serve over a bed of basmati rice. 

*For the complete recipe, see the “Exclusive Recipes” section. Lentil and Vegetable Curry

Day 4

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Breakfast:

Chia Pudding with Mango and Coconut

Chia seeds absorb liquid, creating a pudding-like texture while providing fiber, omega-3s, and protein. The natural sweetness of ripe mango and the slightly nutty touch of coconut make this dish both yummy and nutritious.

To prepare it, mix 3 tablespoons of chia seeds with 1 ¼  cup (300 g) coconut yogurt and a drizzle of honey or maple syrup (around 15g). Stir well and let it sit in the refrigerator overnight to thicken. In the morning, top with fresh mango pieces and shredded coconut and 1 chopped brazilian nut for crunchiness. 

Note: Consume only 1 Brazilian nut per day because they are extremely high in selenium. Eating more than one daily can exceed the recommended selenium intake, which may cause toxicity over time.

Lunch:

Turkey Ham and Avocado Sandwich with Salad

You’ll need 2 slices (80 g) spelt bread, 100 g of turkey ham, ½  medium avocado (approx. 50 g) mashed, 1 cup (30 g) lettuce, ½ medium tomato (50 g) sliced, and 2 teaspoons (10 g) mustard. For the salad, mix 2 cups (50 g) mixed leafy greens, ½ cup (50 g) sliced cucumber, 2 teaspoons (10 ml) lemon juice, and 2 teaspoons (10 ml) olive oil. Toast the spelt bread, spread the mashed avocado on one slice, and layer with turkey, lettuce, and tomato. Season with salt and pepper, then add a touch of Dijon mustard before closing the sandwich. Serve with the fresh salad on the side.

*Spelt Bread (recipe in Chapter 5 of the Main Cookbook)

Tip 1: When buying turkey ham, read the lables and look for the one with no additives and added sugar.

Tip 2: Make sure to buy bread only from artisan bakeries or freshly baked options whenever possible. Store-bought packaged breads often contain additives, preservatives, and extra sugars that can affect the taste and nutritional quality of your meals. Choosing fresh, additive-free bread ensures better flavor, cleaner ingredients, and a healthier overall meal.

Snack:

Plain Yogurt with Dark Chocolate and Almonds

(Approx. per serving: ~207 kcal, 11 g protein, 14 g carbs, 2 g fiber, 13 g fat)

You’ll need 150 g plain yogurt, 10 g dark chocolate (at least 80% cocoa), and 10 g chopped almonds. Simply add the chopped dark chocolate and almonds to the yogurt, mix well, and enjoy. Yogurt is an excellent source of protein, dark chocolate provides antioxidants, and almonds add healthy fats and a crunchy texture.

*If you feel too full, just enjoy a handful of almonds and some dark chocolate.

Dinner:

Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

(Approx. per serving: ~513 kcal, 54 g protein, 28 g carbs, 17 g fiber, 21 g fat)

This balanced dinner includes juicy chicken marinated with herbs, served with fluffy quinoa and a mix of roasted vegetables. The combination of lean protein, fiber, and essential vitamins makes it a complete meal.

*The recipe for Lemon Herb Chicken and Roasted Vegetables can be found in the “Lunch and Dinner” chapter of the main cookbook. Simply follow the recipe instructions and add a portion of cooked quinoa to complete the dish.

Day 5

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Breakfast:

High-Protein Smoothie (no protein powder)

(Approx. per serving: ~360 kcal, 22 g protein, 28 g carbs, 11 g fiber, 18 g fat)

Blend ¾  cup (180 mL) pasteurized egg whites with ½  cup (72 g) fresh or frozen strawberries, ¼  cup (37 g) fresh or frozen blueberries, 1/4 cup (37 g) fresh or frozen raspberries, 1 small avocado (about 140 g), ½  cup (120 ml) unsweetened plant-based milk, and ¼  cup (20 g) rolled oats until smooth and creamy. Pour into a glass and enjoy immediately for a protein-rich, fiber-packed smoothie that’s perfect for lasting energy.

Note: As you may know, smoothies and shakes aren’t suitable for meal prep because over time they lose their nutrients, vitamins, flavor, and color. 

Lunch:

Mediterranean Tuna Salad with Olives, Feta & Chickpeas

(Approx: ~831 kcal, 57 g protein, 69 g carbs, 19 g fiber, 37 g fat)

To prepare, combine 1 can (120 g) drained tuna with 200 g cooked chickpeas, cherry tomatoes, sliced cucumbers ¼ red onion, and a handful of Kalamata olives. Crumble in some feta cheese (50g) and drizzle with olive oil and lemon juice. Toss everything together and season with salt, pepper, and a pinch of dried oregano.

Snack:

Apple Slices (or peach) with Cinnamon & Nut Butter

(Approx. per serving: ~210 kcal, 3 g protein, 28 g carbs, 5 g fiber, 11 g fat)

Slice 1 medium apple (180 g) into wedges, sprinkle with ½ tsp (1 g) cinnamon, and top with 1 tbsp (around 16 g) of nut butter (e.g. hazelnut or almon butter) This provides healthy fats and fiber, keeping you full and energized without added sugar.

Dinner:

Baked Cod with Roasted Brussels Sprouts & Mashed Cauliflower (2 servings)

(Approx. per serving: ~420 kcal, 36 g protein, 26 g carbs, 10 g fiber, 21 g fat)

The cod is tender and flaky, roasted Brussels sprouts add a caramelized crunch, and mashed cauliflower is a creamy, low-carb alternative to potatoes.

You’ll need 2 cod fillets (300 g), 2 cups (300 g) halved Brussels sprouts, 3 cups (400 g) cauliflower florets, 2 tbsp (30 ml) olive oil, 2 tbsp (30 ml) lemon juice, 2 small garlic cloves (6 g), 2 tbsp (30 ml) milk, 2 tsp (10 g) butter, and a pinch of salt, pepper, and chili flakes. Season the cod with olive oil, lemon juice, garlic, salt, and pepper, then bake at 200°C (400°F) for 12–15 minutes until flaky. Toss the Brussels sprouts with olive oil, salt, and chili flakes, then roast until golden. Steam the cauliflower until soft, then blend with butter, milk, and garlic until smooth.

*Save half of the dish for tomorrow’s lunch.

Day 6

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Breakfast:
Cottage Cheese & Cherry Tomato Toast on Sourdough

(Approx. per serving: ~401 kcal, 19 g protein, 45 g carbs, 3 g fiber, 15 g fat)

The tangy cottage cheese balances the natural sweetness of cherry tomatoes. Drizzle with olive oil, sprinkle with salt and pepper, and finish with fresh basil. 

Full recipe in the “Breakfast” chapter of the Main Cookbook: Cottage Cheese & Cherry Tomato Toast.

Lunch:

Leftover Baked Cod with Roasted Brussels Sprouts & Mashed Cauliflower

(Approx. per serving: ~420 kcal, 36 g protein, 26 g carbs, 10 g fiber, 21 g fat)

Snack:
Dark Chocolate & Trail Mix

(Approx. per serving: ~300 kcal, 6 g protein, 15 g carbs, 3 g fiber, 24 g fat)

A nutritious snack of 30 g dark chocolate (70% cocoa or more) and 20–30 g mixed nuts (almonds, walnuts, cashews, or your choice). Lightly toast nuts for enhanced flavor or sprinkle with sea salt.

Dinner:

Chickpea & Spinach Stew with Cauliflower Rice

(Approx. per serving: ~453 kcal, 18 g protein, 58 g carbs, 17 g fiber, 20 g fat)

Hearty and nutritious, chickpeas are simmered in a tomato-based broth with garlic, onions, cumin, and paprika. Fresh spinach is added at the end. Serve over cauliflower rice for a light, low-carb option. 

In a large pot, heat 1 tablespoon of olive oil over medium heat. Add 1 chopped onion and 2 minced garlic cloves, cooking until softened, about 5 minutes. Stir in 1 can (400 g) of drained and rinsed chickpeas, 1 can (400 g) of diced tomatoes, 1 teaspoon of cumin, 1 teaspoon of paprika, and salt and pepper to taste. Let the mixture simmer on low for 15–20 minutes until the sauce thickens slightly. While the stew is simmering, heat 1 tablespoon of olive oil in a separate pan and sauté 1 small head of cauliflower, grated into rice-sized pieces, over medium heat for 5–7 minutes until tender, seasoning with a pinch of salt and pepper. Just before serving, stir 2 cups of fresh spinach into the stew and allow it to wilt. Serve the chickpea and spinach stew over the cauliflower rice.

Day 7

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Breakfast:

Berry Chia Pudding

(Approx. per serving: ~520 kcal, 18 g protein, 55 g carbs, 12 g fiber, 26 g fat)

Blend ½ cup (120 ml) almond milk, ½ cup (75 g) mixed berries, and 1 tbsp (15 ml) maple syrup or honey. Stir in 3 tbsp (30 g) chia seeds and refrigerate overnight. In the morning, top with ¼ cup (60 g) plain yogurt, ¼ cup (40 g) fresh berries, and 1 tsp (5 g) mixed seeds (flax, pumpkin, sunflower) and 20g of homemade granola.

For the homemade granola: Мix 1 cup (100 g) rolled oats, ¼ cup (30 g) chopped nuts (almonds, cashew, hazelnuts), 1 tbsp seeds (like chia or sunflower), 1 tbsp coconut oil (melted), and 1 tbsp maple syrup over 1 tbsp nut butter (almond butter). Spread on a baking tray and bake at 160°C (320°F) for 15–20 minutes, stirring halfway, until golden and crisp. Let it cool completely.

Lunch:

Grilled Halloumi & Quinoa Salad with Lemon Dressing

(Approx. per serving: ~352 kcal, 17 g protein, 28 g carbs, 5 g fiber, 20 g fat)

Grill 50 g halloumi slices 1–2 minutes per side until golden and slightly crispy. Toss ½ cup (90 g) cooked quinoa with 2 cups (60 g) mixed greens, ½ cup (75 g) halved cherry tomatoes, and ½ cup (75 g) diced cucumber. Drizzle with 1 tbsp (15 ml) lemon juice and 1 tsp (5 ml) olive oil. Season with salt and pepper and top with warm halloumi.

Snack:

Protein Smoothie with Banana, Berries & Almond Milk

(Approx. per serving: ~520 kcal, 38 g protein, 65 g carbs, 9 g fiber, 18 g fat)

Blend 1 medium banana (120 g), ½ cup (75 g) mixed berries, 1 cup (240 ml) unsweetened plant-based milk, 1 scoop (30 g) protein powder (optional), 2 tablespoons (30 g) peanut or almond butter, ¼ cup (25 g) rolled oats, and 1 tsp (5 g) chia seeds (optional) until smooth and creamy. Pour into a glass and enjoy immediately. 

Dinner:

Stuffed Bell Peppers with Quark

(Approx. per 1 bell pepper: 120 kcal, Protein: 12 g, Carbohydrates: 2 g, Fiber: 6 g, Fat: 35 g)

Cut the tops off 10 medium-sized red or green bell peppers (keep the lids), remove the seeds, and set aside. In a bowl, mix 400g high-protein quark, 6 whole eggs, 100g white cheese (optional), salt to taste, and any spices you like such as black pepper, savory, or a touch of mustard. Spoon the mixture evenly into the peppers, leaving a bit of space at the top. Place the cut-off pepper lids back on as natural caps to prevent the filling from spilling. Arrange the stuffed peppers upright and snugly in a non-stick baking tray so they stay stable during baking. Bake in a preheated oven at 180°C (fan) for 40–45 minutes, or until the peppers are roasted and the filling is firm and golden.