You know that adding calories can help you gain weight, but finding healthy sources may be a challenge. Junk foods such as fast food, cookies and ice cream are calorically dense, but do not offer a lot of nutrition to help you look and feel better. You need at least 500 calories more than you burn daily to gain 1 lb. per week, so menus starting at 2,500 calories -- for inactive women -- up to 5,000 calories or more -- for active men -- are appropriate for weight gain. Choose larger servings of lean proteins, starchy vegetables, whole grains and unsaturated fats to create high-calorie, weight-gain meal plans that promote health.
2,500-Calorie Menu
Aim for three 600-calorie meals and two 350-calorie snacks to create a 2,500-calorie meal plan. For breakfast, have 2 scrambled eggs with a whole-wheat pita and 1 cup sautéed spinach. Top with 1 oz. part-skim mozzarella cheese and have a glass of orange juice on the side. For lunch, enjoy 1 1/2 cups of cooked whole-wheat pasta with 1/2 cup marinara sauce and 4 oz. lean ground turkey. Have a whole-wheat roll and 1 1/2 cups of green salad with a dressing of balsamic vinegar and 1 tbsp. olive oil alongside. For dinner, broil 4 oz. of salmon to have with 1 cup mashed sweet potato, 1 cup brown rice and 1 cup steamed broccoli. For your snacks, enjoy a whole-grain English muffin topped with 2 tbsp. of natural peanut butter and 1 cup of high-fiber cereal with 1/2 a banana and a cup of low-fat milk.
3,500-Calorie Menu
Meals on a 3,500-calorie plan contain about 800 calories and each of two snacks contains 550 calories. At breakfast, have a 4-oz. cinnamon raisin bagel with 3 tbsp. of almond butter, 12 oz. of skim milk and 1 cup of fresh fruit salad. A healthy 800-calorie lunch could include two 6-inch whole-wheat tortillas with 5 oz. of grilled chicken, 1 cup of brown rice, 1/4 cup of salsa, 1 oz. of cheddar cheese and half of a small avocado. For dinner, have 2 cups of creamy soup to start and then make a homemade burger with 4 oz. of extra lean ground beef, a whole-wheat sandwich roll and sliced tomato. Bake a large potato and top with 1/4 cup low-fat, plain yogurt and chopped chives for a side dish. For your two healthy snacks, have 1 1/2 cups of low-fat cottage cheese with 1/4 cup raisins and 1/4 cup chopped almonds and later, 1/2 cup hummus with 2 servings of whole-wheat crackers.
5,000-Calorie Menu
A 5,000-calorie menu calls for three meals, each with about 1,000 calories, and three snacks, each with about 670 calories. For breakfast, have 2 cups of cooked oatmeal with 1 cup low-fat milk, 1 oz. toasted pecans and 4 chopped medjool dates. Have 12 oz. of orange juice and a banana on the side. A high-calorie lunch might include 4 oz. of deli turkey on a whole-wheat sandwich roll with 1 1/2 oz. of Swiss cheese and mustard with 2 cups of lentil soup. For dessert, have a container of low-fat, fruit-flavored yogurt. At dinner, cook up 4 oz. of dry whole-wheat pasta and toss with 1 tbsp. of olive oil, 5 oz. of broiled sirloin steak, 1 cup peas and 20 halved grape tomatoes. Have a whole-wheat roll on the side. For your snacks, have a cup of low-fat milk with 2 sheets of graham crackers topped with 3 tbsp. natural peanut butter; a cup of lean turkey chili with a serving of cornbread and 1 1/2 oz. of low-fat mozzarella cheese; and one whole avocado mashed with garlic and lime juice with 2 oz. of baked corn tortilla chips.
Additional Calories
Add in one or more 500-calorie snacks to increase the calorie content of any of these menus. A smoothie made with one banana, 1 cup mango, 1 cup milk and 2 tbsp. cashew butter; 3/4 cup trail mix; 3/4 cup granola with 1 cup milk and 1 cup berries; or a large apple with 2 oz. toasted walnuts are all 500-calorie snack options. Remember to stash snacks in your backpack or briefcase for eating on the go, so you do not skip meals and miss your calorie target.
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