0
0
Losing weight might be a great goal for so many people, but not everyone is looking to do so. There is a variety of reasons behind gaining weight. Perhaps you are working on building six-packs or muscle. You would like your diet to make your supportive bulking up or might be you are recovery from the illness which has dropped your weight. Whatever the reasons are, you can easily gain weight with the best 7-day meal plan for gaining weight.
We are going to discuss the effective 7-day meal plan for the weight gain process. You have to follow them as they are given below.
Day 1
Breakfast
Peanut Butter on Wholegrain Toast- Toasted wholegrain bread with 2 tablespoons peanut butter. Spread with honey for taste enhance. Serve with 1 hot chocolate that is made of milk and take fruit for 1 serve.
Lunch
Chicken and Salad made of Paste- Cooked pasta, chicken, and 1 cup of leafy green vegetables along with avocado, tomato, crumbled feta cheese, vinegar, and olive oil dressing
Dinner
Lamb Vegetables and Chops- Lambchop, shallow and trimmed fried in olive oil. Mash potato and serve with milk and olive oil and made it with 2 cups of cooked vegetables
Day 2
Breakfast
Chia Porridge with Fruit- Take 2 tablespoons of chia seeds and rolled oats. Now, take 1.5 cups full cream milk and 1 serving of fruit.
Lunch
Egg, Salad, and Cheese Wrap- Boil 1 egg and mash it. Now, take 2 cheese slices and avocado and 1 cup of salad vegetables. Rolled all of them in the tortilla bread and 1 cup fruit juice.
Dinner
Baked Cous, Salmon, and Vegetables- Oven-baked salmon fillet that is sprinkled with sesame oil and seeds. Take wholemeal cous and 2 cups of cooked vegetables. Serve them with hommus.
Day 3
Breakfast
Sweet Potato Spanish Omelet- It is best to take it with 1 hot chocolate or latte made of full cream milk.
Lunch
Vegetables, Lentil, and Barley Soup- Cook lentils with 1 cup chopped vegetables like pumpkin, carrot, onion, celery vegetable stock, and barely as well. Serve with a dollop of yogurt and fruit for 1 serve.
Dinner
Spaghetti Bolognese: Lean mince with tomato puree, tomato, garlic, and herbs that are served on spaghetti, and sprinkled with cheese. 1 cup salad made of carrots, spinach, cucumber with an olive oil-based dressing.
Day 4
Breakfast
Wholegrain Cereal with Fruit and Milk- Wholegrain flaky cereal and mix them with full cream mil. 2 tablespoon linseeds and 1 fruit like dried apricot (6) or small plums (4).
Lunch
Noodle and Chicken Stir-fry- Sliced lean chicken and Hokkien noodles and 1 cup veggies like beans, spinach, capsicum, carrot. Cook all of them in sesame oil and sweet soy sauce dressing. Sprinkle with sesame seeds.
Dinner
Nasi Goreng Tray Bake- Serve with 2 cups mixed vegetables salad
Day 5
Breakfast
Poached Eggs serve with the Field Avocado and yes Mushroom both should be sauteed- Serve this breakfast with 1 café hot chocolate or latte made of full cream milk
Lunch
Chips and Fish- Dip fish fillets in flour and egg. Then, take breadcrumbs and shallow fry in the canola oil. Serve with homemade thick potato chunky chips and lemon wedges and 2 cups mixed veggie salad. Dress all of them with olive oil dressing and 1 serving of fruit.
Dinner
Mango Corn and Chicken- Grilled chicken thighs that are served with mango salsa, 1.5 cups baked vegetables such as onion, beans, carrot, and corn on the cob in olive oil.
Day 6
Breakfast
Toast and Fruit with Smoothie made of Berry- Slices of fruit toast that is spread with butter and jam to enhance the taste. Serve it with the smoothie that is made with 1 cup cream milk and 1 cup berries 2 tablespoon linseed/almond/sunflower meal.
Lunch
Quinoa and Tuna Salad – Tuna in oil mixed with 3 bean mix + 2 cups salad vegetables like tomato, leafy greens, carrot, cucumber, capsicum. It is cooked with quinoa and dressed with olive oil and vinegar
Dinner
Easy Fish Pie- Serve with 2 cups mixed veggie salad
Day 7
Breakfast
Bechamel Spinach Baked Egg- Serve it with 1 café latte
Lunch
Noodle Soup- Fresh flat rice noodles and 1 cup of vegetables like carrot, bean sprouts, and broccoli that cooked in vegetable stock. Sprinkle with diced green onion and 1 serving of fruit like 1 banana or medium apple.
Dinner
Pork Vegetables and Roast- Lean Pork roast and baked potato and 1.5 cups baked veggies. Cook them in olive oil
All set! This 7-day weight gain meal plan helps to achieve a higher calorie and protein intake from healthy energy-giving foods like lean meat, eggs, dairy, nuts, and seeds. They will help to enjoy the food while working on your way toward reaching your goal or gaining weight.
