Sample Gain Weight Meal Plan

Bonuses

Meal Summary - This is an example meal plan of someone eating 2,500 calories a day to gain weight @ 5 meals/day.

You should eat 5 meals a day @ 500 calories per meal

Meal	Meal Content	Calories
Oatmeal, chicken tenders, and green beans, and smart balance butter
Chicken Breast
	4.5 Ounce with 25.8 grams of proteins	123
Smart balance butter
	2 Table Spoon	90
	0.5 Tea Spoon	8
Green Beans
	1.75 Cup	47
Oatmeal
	0.75 Cup	225
Total		493

Oatmeal, egg whites, (smart balance butter) and orange
Egg White (no yolk)
	7 Number with 3.5 grams of proteins	119
Orange
	1 Small	45
Smart balance butter
	2 Table Spoon	90
	0.5 Tea Spoon	8
Oatmeal
	0.75 Cup	225
Total		487

Brown rice w/ chicken tenderloins and vegetable medley and smart balance butter
Chicken Breast
	4.5 Ounce with 25.8 grams of proteins	123
Smart balance butter
	2 Table Spoon	90
	0.5 Tea Spoon	8
Bird's eye Asian medley
	1 Cup	50
Brown rice
	1.25 Cup	212.5
	1 Table Spoon	10.6
Total		494.1

Sweet potato, chicken tenders, green beans, smart balance butter
Turnip greens
	1.5 Cup	48
Chicken Breast
	4.5 Ounce with 25.8 grams of proteins	123
Smart balance butter
	2 Table Spoon	90
	0.5 Tea Spoon	8
Sweet Potato
	9 Ounce	220
Total		489

Whole wheat spaghetti w/ lean ground turkey or extra lean ground beef and sauce.
Flax Seed Oil
	1 Table Spoon	130
Spaghetti sauce
	0.38 Cup	53
	1 Table Spoon	9
Ground Turkey
	3.5 Ounce with 22.75 grams of proteins	123
Whole wheat spaghetti
	1.88 Ounce	168.75
Total		483.75

Sum		2446.85