Weight Gain Meal Plan For Females

If you’re looking to gain weight, it’s important to eat nutrient-dense foods that are healthy for you. Avoid junk food as it can cause unwanted health problems, both long- and short-term.

This sample meal plan for females includes a mix of high-protein foods like chicken, salmon, Greek yogurt, and nuts as well as carbs from rice, potatoes, and berries. It also contains healthy fats from avocados and olive oil.

Chicken Breast

Chicken is a protein-rich staple in many diets, especially bodybuilding diets. It is easy to prepare and cook, and provides essential amino acids for muscle growth. It is also low in calories and filling.

Underweight women often face nutritional deficiencies that can lead to various health complications in the long run. These include iron deficiency, calcium deficiency, vitamin D deficiency, and iodine deficiency.

In order to gain weight, a woman must increase her daily calorie intake. The best way to do this is by consuming more healthy foods that promote weight gain. This can include a variety of whole foods such as vegetables, nuts, seeds, eggs, and milk. Aim to get at least 455 calories from each meal. The frequency of these meals doesn’t matter, as long as they contain a high amount of protein and calories.


Bananas are a staple in most weight gainers’ diets. They’re high in calories and nutrient rich, making them a healthy addition to any meal. They’re also versatile enough to be added to any dish.

Cooking bananas is a great way to add more flavor and texture to your meals. Try adding them to oatmeal, baked goods, smoothies and even make your own homemade banana ice cream!

A glass of milk is an important part of any female weight gain meal plan. It’s packed with protein, fat and calcium. You can also add milk to smoothies, shakes and other dishes for more calories. Just be sure to avoid the sugary flavored drinks. Choose whole milk instead!


Avocado is a delicious source of healthy fats and provides you with plenty of calories per serving. You can eat it in its natural form as guacamole or use it as a spread on sandwiches and salads. Avocados are also rich in potassium, which can help prevent high blood pressure.

You can make a banana and avocado smoothie for weight gain that tastes delicious and is easy to prepare. It is rich in carbohydrates, protein and healthy fats, which provide a lot of calories.

This unique spin on meatloaf from Wicked Spatula includes baked avocado to create a creamy center. The dish is packed with nutrients, including protein, fiber, vitamins and minerals. It is a good choice for vegetarians and is low in sodium.


Mangoes are a sweet summer staple that’s packed with healthy vitamins, minerals, and anti-oxidants. They’re also an excellent source of fiber. Eat fresh, grilled or baked to reap the most benefits of this super fruit.

A cup of fresh mango provides a relatively low amount of calories, but packs plenty of vitamin C, vitamin A, and vitamin B6. They’re also a great source of potassium.

The phytochemicals in mangoes—including phenolic acids, carotenoids, and mangiferin—are known for their antioxidant and immune-boosting properties. They can help reduce inflammation, improve digestive health, and maintain healthy blood lipid levels.

Red Meat

Red meat is the flesh from adult mammals (like venison, beef or lamb) and contains leucine and creatine, which are muscle-building nutrients. It is also a good source of iron, zinc and selenium.

Consuming too much red meat has been linked to an increased risk for type 2 diabetes in some studies. However, it is important to choose a variety of meats and limit your intake to no more than two servings per week, or about 6 ounces of meat.

When choosing red meat, select the lean options like pork loin, tenderloin and center cut chops. Also avoid items such as sausage and bacon. It is recommended that you use dry cooking methods to cook your meat, such as broiling, baking, grilling and roasting.

Dark Chocolate

Dark chocolate is rich in minerals such as iron, magnesium, zinc, and phosphorus. These minerals support factors like immunity (zinc) and bone health (magnesium). In addition, dark chocolate increases blood flow, which helps boost cognition. However, consuming too much chocolate can cause weight gain due to its high sugar content.

One ounce of dark chocolate contains 12 grams of sugar and 160 calories. If you are on a weight loss diet, you should eat it in moderation.

According to some studies, eating dark chocolate may help regulate your blood sugar levels and suppress your appetite. It also contains protein and fiber. It may also improve your mood and help you feel full after meals.

Whole-Grain Cereals

Getting more whole grains into your diet is good for you. These foods are a major source of dietary fiber and contain vitamins, minerals and antioxidants. Eating more of them can also help reduce your risk for heart disease, diabetes and colon cancer.

Choose whole grain cereals that contain a high amount of dietary fiber and less than 10 grams of sugar per serving. Look for ones with ingredients like wheat, oats, brown rice or quinoa.

You can find these cereals in the health food section of most markets. You can also buy whole grain cereals in bulk and mix them at home to make a breakfast bowl. You can add nuts or nut butter to your bowl for extra calories and protein. A cup of cooked whole grains contains about 200 calories.

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