Amanda Turkiewicz

Healthy Sample Meal Plans to Help You Gain Weight

Here are some sample meal plans. If you have more ideas, please share them with your team so we can publish them on the website!

Eating at Home:

Breakfast: 1 ½ cups orange juice (165); 1 cup granola (500); 1 large banana (130); 1 cup whole milk (150) = Total 945 Calories

Lunch: One 7-inch pita pocket (240); One 6.5 oz can tuna (200);  2 Tbs. mayo (200); 1 tomato + lettuce/sprouts (50); 1 can lentil soup (360); 1 ½cups apple juice (200) = Total 1250 Calories

Dinner: 3 cups spaghetti (600); 1 cup Prego pasta sauce (300); 10 oz pkg. frozen spinach or 1 ½ cups frozen mixed veggies (75); ¼ cup parmesan cheese (120); 1 cup whole milk (150) = Total 1245 Calories

Snack: 2 slices hearty wheat bread (200); 2 Tbs. peanut butter (200); 3 Tbs. jelly (150); 1 cups whole milk (150); 1 cup baby carrots (60) =  Total 760 Calories

Day’s Total: 4200 Calories

Eating on the Run:

Breakfast (at Bagel Shop): 1 large bagel (400); 3 tbsp cream cheese (150); 1 cup fruit yogurt (200); 12 oz orange juice (165) = Total 915 Calories

Lunch (at McDonald’s): 1 Grilled Chicken Classic (360); 1 large french fries (560); 1 medium triple thick shake (450) = Total 1370 Calories

Dinner (at Pizza Place): 3 slices pepperoni + veggie pizza (720); 1 cup Tossed salad (50);  2 Tbs. Italian salad dressing (100); 2 cups 2% milk (240) = Total 1110 Calories

Snack (Cafeteria): 2 slices hearty wheat bread (200); 3 oz turkey breast (165);  1 tomato + lettuce/sprouts (50);  1 large apple (100); 1 cup 2% milk (120) = Total 635 Calories

Day’s Total: 4030 Calories

 

Click here to download this sample menu. (To download click link and click OK. Size 23 kB)

CalorieKing and Calorie Counter (Fat Secret) are some mobile apps that you can use to help you gain weight.