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Free nutrition plan for gaining weight for men and women

How to gain weight

If you want to gain weight, it's important to take a healthy approach to building muscle mass and achieving a healthy body weight. Here are some tips that can help you promote weight gain in a healthy way:

  1. Eat calorie- and nutrient-dense foods: Choose foods that are rich in calories and nutrients. This includes foods such as whole grains, healthy fats (such as avocados, nuts and seeds), lean proteins (such as chicken, fish, lean meat, eggs and dairy), legumes, vegetables and fruits.

  2. Increase your calorie intake: To promote weight gain, you need to consume more calories than you consume daily. Aim to increase your daily calorie intake by about 500 to 1,000 calories per day, depending on your individual needs and goals.

  3. Eat regular meals and snacks: Divide your calorie intake over several meals and snacks throughout the day. Try to eat a meal or snack every 2-3 hours to ensure you get enough energy.

  4. Increase your protein intake: Proteins are essential for building muscle mass. Make sure you consume enough protein with every meal and snack. Good sources of protein include lean meats, poultry, fish, dairy products, eggs, nuts, seeds and legumes.

  5. Strength training and resistance exercises: Combine your weight gain with regular strength training and resistance exercises. This helps build muscle mass and promotes healthy weight gain. Consult a fitness professional or personal trainer to guide you on the right exercises and techniques.

  6. Hydration: Make sure you drink enough water to stay hydrated. Water plays an important role in metabolism and helps with good digestion.

It is important to remember that weight gain is a gradual process and it is important to be patient and consistent. It is also essential to aim for healthy weight gain and avoid gaining weight too quickly through unhealthy foods or overeating.

Free sample nutrition plan for men and women for gaining weight

Here is an example of a nutrition plan for men and women who want to gain weight. Please note that this is just a general example and individual needs may vary based on age, gender, weight, height and activity level. It is advisable to consult a dietitian or nutritionist to get a personalized nutrition plan tailored to your specific needs and goals.

Nutrition plan for men:


  • Oatmeal prepared with whole milk, nuts and seeds
  • A portion of Greek yogurt with berries
  • A glass of freshly squeezed fruit juice


  • A handful of mixed nuts
  • A banana


  • Whole wheat bread with turkey, avocado and vegetables
  • A side of vegetables (e.g. tomatoes, cucumber, peppers)
  • A portion of hummus
  • A glass of whole milk


Evening meal:

  • Grilled chicken fillet
  • Whole wheat pasta or brown rice
  • Roasted vegetables (e.g. broccoli, carrots, zucchini)
  • A small salad with olive oil dressing

Snack before bedtime:

  • Low-fat cottage cheese with nuts and honey

Nutrition plan for women:


  • Greek yogurt with muesli, berries and honey
  • A glass of freshly squeezed fruit juice


  • A handful of almonds
  • An Apple


  • A whole wheat wrap with grilled chicken, avocado and vegetables
  • A portion of carrots with hummus
  • A glass of whole milk


  • A smoothie made with low-fat yogurt, spinach, banana and peanut butter

Evening meal:

  • Fried salmon fillet
  • Quinoa or sweet potato
  • Roasted vegetables (e.g. cauliflower, asparagus, peppers)
  • A small salad with olive oil dressing

Snack before bedtime:

  • Low-fat cottage cheese with nuts and honey

Keep in mind that these meals and snacks are a combination of carbohydrates, proteins and healthy fats to provide a balanced diet. Adjust portion sizes based on your individual needs and goals. Don't forget to also drink plenty of water throughout the day to stay hydrated.

Personal nutrition plan for gaining weight for men and women

You can purchase a personal nutrition plan from us. We then tailor the nutrition plan to your preferences and body and focus on gaining weight.

Buy nutritional supplements for weight gain

If you want to purchase nutritional supplements to help with weight gain, there are some options you can consider. However, it is important to note that nutritional supplements are not a substitute for a healthy and balanced diet. They should be seen as a supplement to your diet. Here are some supplements sometimes used to promote weight gain:

  1. Weight gainers : Weight gainer supplements contain a combination of carbohydrates, proteins and fats in a higher calorie formula. They are designed to increase your calorie intake and can help you achieve a calorie surplus. Further in the blog how you can make a weight gainer yourself.

  2. Protein powders: Protein powders, such as whey protein and isolate protein , can help build muscle mass. They provide a high level of protein, which is essential for muscle growth and recovery after strength training.

  3. Creatine : Creatine is a naturally occurring amino acid that can help increase muscle mass and improve exercise performance. It can be useful for weight gain when combined with strength training.

  4. Omega-3 fatty acids : Omega-3 fatty acids, such as fish oil, have anti-inflammatory properties and can promote overall health. They can also help improve appetite and promote weight gain.

Make your own shake before arriving

Here is a simple recipe for a homemade shake to promote weight gain:


  • 2 cups whole milk (you can also use almond milk, coconut milk, or another milk substitute)
  • 1 banana
  • 2 tablespoons peanut butter or almond butter
  • 2 tablespoons honey or maple syrup
  • 1 scoop of protein powder (flavor of your choice)
  • 1 tablespoon flax seeds or chia seeds (optional)
  • Handful of mixed nuts or seeds (e.g. almonds, walnuts, pumpkin seeds)
  • Handful of oatmeal (optional)
  • Ice cubes (optional)


  1. Place all ingredients in a blender.
  2. Mix everything on high speed until smooth.
  3. Taste the shake and add more honey or other sweeteners if necessary.
  4. If you want a thicker shake, add some ice cubes and blend again.
  5. Pour the shake into a glass or bottle and enjoy!

This shake contains a combination of carbohydrates, proteins and healthy fats to increase your calorie intake and promote weight gain. You can experiment with the ingredients and make variations based on your taste preferences and nutritional needs. You can find more recipes in the blog for making your own weight gainer shake .

Remember that a shake is only an addition to a healthy diet and should not be the only source of nutrients. Make sure you also eat plenty of whole foods and follow a balanced diet to get all the nutrients you need.