Healthy Weight Gain Diet: 7-Day Meal Plan

 Sure, here's a sample 7-day meal plan for healthy weight gain. Remember, the key is to consume nutrient-dense foods and ensure you're getting enough calories to support your goals. Adjust portion sizes based on your individual needs and consult with a healthcare professional or nutritionist if you have specific dietary requirements or concerns.

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Day 1:

• Breakfast: Scrambled eggs with spinach and whole grain toast
• Snack: Greek yogurt with mixed berries and a drizzle of honey
• Lunch: Grilled chicken breast with quinoa and roasted vegetables
• Snack: Handful of almonds and an apple
• Dinner: Baked salmon with sweet potato and steamed broccoli

Day 2:

• Breakfast: Oatmeal cooked with milk, topped with sliced banana and a sprinkle of cinnamon
• Snack: Whole grain crackers with hummus
• Lunch: Turkey and avocado wrap with whole grain tortilla, served with a side salad
• Snack: Cottage cheese with pineapple chunks
• Dinner: Beef stir-fry with brown rice and mixed vegetables

Day 3:

• Breakfast: Smoothie made with protein powder, banana, spinach, and almond milk
• Snack: Trail mix (nuts, dried fruits, and seeds)
• Lunch: Quinoa salad with chickpeas, cucumber, tomato, feta cheese, and lemon vinaigrette
• Snack: Whole grain toast with peanut butter
• Dinner: Grilled shrimp skewers with quinoa pilaf and roasted asparagus

Day 4:

• Breakfast: Whole grain pancakes topped with Greek yogurt and mixed berries
• Snack: Carrot sticks with hummus
• Lunch: Lentil soup with a side of whole grain bread
• Snack: Cottage cheese with sliced peaches
• Dinner: Baked chicken thighs with wild rice and steamed green beans

Day 5:

• Breakfast: Breakfast burrito filled with scrambled eggs, black beans, avocado, and salsa
• Snack: Handful of cashews and an orange
• Lunch: Tuna salad sandwich on whole grain bread, served with a side of mixed greens
• Snack: Greek yogurt with granola
• Dinner: Beef chili served with a baked potato and steamed broccoli

Day 6:

• Breakfast: Whole grain toast with mashed avocado and poached eggs
• Snack: Edamame beans
• Lunch: Grilled tofu salad with mixed greens, quinoa, cherry tomatoes, and balsamic vinaigrette
• Snack: Whole grain crackers with cheese
• Dinner: Baked cod fillet with couscous and roasted Brussels sprouts

Day 7:

• Breakfast: Smoothie bowl topped with granola, sliced strawberries, and almond butter
• Snack: Trail mix (nuts, dried fruits, and seeds)
• Lunch: Chicken Caesar salad with whole grain croutons
• Snack: Greek yogurt with honey and sliced bananas
• Dinner: Turkey meatballs with whole wheat pasta and marinara sauce, served with a side of steamed green beans

Remember to drink plenty of water throughout the day and adjust portion sizes and food choices based on your preferences and dietary requirements. It's also essential to combine this meal plan with regular exercise to support overall health and muscle growth.