Gaining weight in a healthy and sustainable way requires a caloric surplus consuming more calories than your body burns while maintaining a balanced diet rich in proteins, healthy fats, and complex carbohydrates. For male students, it's essential to focus on nutrient-dense foods rather than just eating junk food.This guide provides a high-calorie meal plan that supports muscle growth, improves energy levels, and ensures optimal health. Along with a proper workout routine (such as strength training), this plan will help you achieve a healthy weight gain goal effectively.
High-Calorie Meal Plan for Weight Gain
Monday
Breakfast (700 kcal): Scrambled eggs, whole wheat toast, banana with peanut butter, full-fat milk
Snack (400 kcal): Almonds, walnuts, and Greek yogurt with honey
Lunch (800 kcal): Grilled chicken, brown rice, avocado salad, and mango juice
Snack (500 kcal): Peanut butter sandwich and dark chocolate
Dinner (750 kcal): Beef or salmon, mashed potatoes, and lassi
Before Bed (300 kcal): Cottage cheese with flax seeds and honey
Tuesday
Breakfast (750 kcal): Oatmeal with milk, nuts, and honey; boiled eggs; orange juice
Snack (450 kcal): Protein smoothie (banana, peanut butter, oats, milk)
Lunch (850 kcal): Lentil soup, whole wheat bread, roasted chicken, apple with almond butter
Snack (500 kcal): Cheese sandwich, full-fat milk
Dinner (800 kcal): Stir-fried beef, rice, steamed broccoli, mixed fruit
Before Bed (350 kcal): Warm milk with honey
Wednesday
Breakfast (750 kcal): French toast with maple syrup, boiled eggs, chocolate milk
Snack (500 kcal): Trail mix (raisins, cashews, peanuts, dark chocolate)
Lunch (850 kcal): Baked salmon, sweet potatoes, cucumber avocado salad, smoothie
Snack (450 kcal): Nut butter toast, boiled egg
Dinner (800 kcal): Pasta with minced meat sauce, steamed vegetables, yogurt with honey
Before Bed (300 kcal): Walnuts with milk
Thursday
Breakfast (750 kcal): Scrambled eggs with cheese, whole wheat toast, orange juice
Snack (500 kcal): Protein shake (banana, oats, milk, peanut butter)
Lunch (850 kcal): Grilled chicken, mashed potatoes, buttered green beans, yogurt
Snack (450 kcal): Cheese cubes, whole wheat crackers, banana
Dinner (800 kcal): Spaghetti with chicken and cream sauce, vegetable soup
Before Bed (350 kcal): Full-fat milk with almonds
Friday
Breakfast (700 kcal): Omelet with cheese, whole wheat bread, fresh juice
Snack (450 kcal): Nut mix, dried fruits, Greek yogurt
Lunch (850 kcal): Grilled fish, rice, avocado tomato salad, smoothie
Snack (500 kcal): Peanut butter banana sandwich
Dinner (750 kcal): Chicken curry with brown rice, cucumber yogurt
Before Bed (350 kcal): Cottage cheese with honey
Saturday
Breakfast (750 kcal): Pancakes with honey, boiled eggs, full-fat milk
Snack (450 kcal): Protein smoothie (banana, peanut butter, oats, milk)
Lunch (850 kcal): Beef steak, mashed potatoes, stir-fried vegetables
Snack (500 kcal): Cashews, almonds, milk with dark chocolate
Dinner (800 kcal): Lentil soup, whole wheat bread, grilled chicken
Before Bed (350 kcal): Greek yogurt with honey
Sunday
Breakfast (750 kcal): Omelet with cheese and tomatoes, whole wheat toast, mango juice
Snack (450 kcal): Nuts, dried fruits, lassi
Lunch (850 kcal): Rice, beef curry, cucumber salad, smoothie
Snack (500 kcal): Peanut butter toast, dark chocolate
Dinner (800 kcal): Pasta with tuna, steamed vegetables
Before Bed (350 kcal): Warm milk with almonds and honey
Additional Tips for Weight Gain
Eat every 3-4 hours: Never skip meals; increase portion sizes.
Increase calories gradually: Add an extra spoon of rice, an extra egg, or a glass of milk.
Focus on strength training: This converts extra calories into muscle instead of fat.
Stay hydrated: Drink water but avoid too much before meals.
Use healthy fats: Cook with olive oil, butter, or coconut oil for extra calories.
Avoid junk food: Processed foods may cause unhealthy weight gain rather than muscle development.
Gaining weight requires consistency, patience, and a structured meal plan with high-quality proteins, healthy fats, and carbohydrates. Following this guide, along with a regular workout routine, will help you achieve healthy and sustainable weight gain.
