How to meal prep for weight gain: high-calorie healthy meals for hard gainers
Learn to meal prep high-calorie, nutrient-dense meals for healthy weight gain.
Meal prepping is a fantastic way to save time and stay on track with your nutrition goals, but if you're trying to gain weight, standard low-calorie meal prep plans might not cut it. In this guide, we'll show you how to meal prep for weight gain using high-calorie, nutrient-dense foods that'll help you pack on the pounds healthily. We'll provide a 7-day batch cooking plan using UK supermarket own-brand ingredients, along with practical tips for tracking progress and food safety.
Why standard meal prep stalls weight gain
Standard meal prep plans often focus on low-calorie, high-volume meals to help with weight loss. While these meals are great for filling you up without too many calories, they won't help you gain weight. To gain weight, you need to consume more calories than your body burns. This is where high-calorie, nutrient-dense foods come in.
How to increase calorie density with nutrient-rich foods
To increase the calorie density of your meals, focus on adding nutrient-rich foods that are high in calories. Here are some examples:
- Healthy fats: Avocados, nuts, seeds, olive oil, and nut butters are all high in calories and packed with essential nutrients.
- Starchy carbohydrates: Potatoes, sweet potatoes, brown rice, and wholemeal pasta are great sources of complex carbs that'll help you gain weight.
- Protein: Lean meats, fish, eggs, beans, and lentils are all high in protein and calories.
Tip: Don't be afraid to add extra calories to your meals. If you're struggling to gain weight, you might need to consume more calories than you think.
7-day nutrient-dense batch cooking plan
Here's a 7-day batch cooking plan using UK supermarket own-brand ingredients. This plan provides approximately 3,000 calories per day, with a balance of protein, carbohydrates, and healthy fats.
| Day | Meal | Ingredients | Calories |
|---|---|---|---|
| 1 | Breakfast: Overnight Oats | 100g oats, 300ml whole milk, 2 tbsp peanut butter, 1 banana, 1 tbsp honey | 800 |
| Lunch: Chicken & Avocado Wrap | 150g chicken breast, 1 wholemeal wrap, 1 avocado, 1 tbsp hummus, mixed salad leaves | 700 | |
| Dinner: Beef & Vegetable Stir-fry | 150g beef strips, 200g mixed vegetables, 100g brown rice, 1 tbsp olive oil | 800 | |
| 2 | Breakfast: Smoothie Bowl | 200g frozen mixed berries, 1 banana, 100g Greek yogurt, 2 tbsp granola, 1 tbsp honey | 700 |
| Lunch: Tuna & Sweetcorn Pasta | 150g wholemeal pasta, 1 can tuna in spring water, 100g sweetcorn, 1 tbsp olive oil, 1 tbsp grated Parmesan | 750 | |
| Dinner: Baked Salmon & Quinoa | 150g salmon fillet, 100g quinoa, 100g steamed broccoli, 1 tbsp olive oil | 850 | |
| 3 | Breakfast: Scrambled Eggs & Avocado Toast | 2 eggs, 1 slice wholemeal bread, 1 avocado, 1 tbsp olive oil | 700 |
| Lunch: Chicken & Hummus Salad | 150g chicken breast, 1 wholemeal pitta, 2 tbsp hummus, mixed salad leaves, 1 tbsp olive oil | 700 | |
| Dinner: Beef & Vegetable Curry | 150g beef strips, 200g mixed vegetables, 100g brown rice, 1 tbsp olive oil, 1 tbsp curry powder | 850 | |
| 4 | Breakfast: Protein Pancakes | 100g oats, 2 eggs, 1 banana, 1 tbsp peanut butter, 1 tbsp honey | 800 |
| Lunch: Tuna & Sweetcorn Wrap | 1 can tuna in spring water, 1 wholemeal wrap, 100g sweetcorn, 1 tbsp mayonnaise, mixed salad leaves | 700 | |
| Dinner: Baked Cod & Potato | 150g cod fillet, 200g boiled new potatoes, 100g steamed green beans, 1 tbsp olive oil | 800 | |
| 5 | Breakfast: Smoothie | 200g frozen mixed berries, 1 banana, 100g Greek yogurt, 1 tbsp peanut butter, 1 tbsp honey | 700 |
| Lunch: Chicken & Avocado Salad | 150g chicken breast, 1 avocado, mixed salad leaves, 1 tbsp olive oil, 1 tbsp balsamic vinegar | 700 | |
| Dinner: Beef & Vegetable Stew | 150g beef strips, 200g mixed vegetables, 100g brown rice, 1 tbsp olive oil, 1 tbsp gravy granules | 850 | |
| 6 | Breakfast: Scrambled Eggs & Avocado Toast | 2 eggs, 1 slice wholemeal bread, 1 avocado, 1 tbsp olive oil | 700 |
| Lunch: Tuna & Sweetcorn Pasta | 150g wholemeal pasta, 1 can tuna in spring water, 100g sweetcorn, 1 tbsp olive oil, 1 tbsp grated Parmesan | 750 | |
| Dinner: Baked Salmon & Quinoa | 150g salmon fillet, 100g quinoa, 100g steamed broccoli, 1 tbsp olive oil | 850 | |
| 7 | Breakfast: Protein Pancakes | 100g oats, 2 eggs, 1 banana, 1 tbsp peanut butter, 1 tbsp honey | 800 |
| Lunch: Chicken & Hummus Salad | 150g chicken breast, 1 wholemeal pitta, 2 tbsp hummus, mixed salad leaves, 1 tbsp olive oil | 700 | |
| Dinner: Beef & Vegetable Curry | 150g beef strips, 200g mixed vegetables, 100g brown rice, 1 tbsp olive oil, 1 tbsp curry powder | 850 |
Cost estimate: This 7-day meal plan costs approximately £25-£30, depending on where you shop. That's around £3.50-£4.20 per day, or £0.50-£0.60 per meal.
Calorie multiplier techniques
Here are some techniques to boost the calorie content of your meals:
- Add healthy fats: Drizzle olive oil over your meals, add avocado to your sandwiches, or sprinkle nuts and seeds over your salads.
- Double starchy bases: Use double the amount of rice, pasta, or potatoes in your meals.
- Blend smoothies into meals: Blend a banana and some peanut butter into your oats, or add a smoothie to your cereal.
- Use full-fat dairy: Swap skimmed milk for whole milk, and use full-fat yogurt instead of low-fat.
Tip: Don't be afraid to experiment with different foods and combinations to find what works best for you.
Tracking progress without a scale
If you're not keen on using a scale to track your progress, here are some alternative methods:
- Measure your waist: Use a tape measure to track changes in your waist circumference.
- Take progress photos: Take photos of yourself every few weeks to visually track your progress.
- Track your strength: Keep a log of your workouts and track your progress in the gym.
- Listen to your body: Pay attention to how your clothes fit and how you feel overall.
Food safety for batch cooking
When batch cooking, it's important to follow food safety guidelines to prevent foodborne illnesses:
- Cool leftovers quickly: Divide large portions into smaller containers to cool quickly.
- Store leftovers properly: Keep leftovers in the fridge for up to 48 hours, or freeze for up to 3 months.
- Reheat leftovers safely: Reheat leftovers until they're steaming hot throughout.
- Don't refreeze thawed food: Once food has been thawed, it should be cooked and eaten within 24 hours.
Making meals filling without junk food
To make your meals more filling without resorting to junk food, try these tips:
- Increase fibre intake: Add more fruits, vegetables, and whole grains to your meals.
- Add protein: Include a source of protein in every meal, such as lean meats, fish, eggs, beans, or lentils.
- Stay hydrated: Drink plenty of water throughout the day to help you feel full.
- Eat mindfully: Pay attention to your hunger and fullness cues, and eat slowly to give your body time to register that it's full.
Summary
Meal prepping for weight gain involves focusing on high-calorie, nutrient-dense foods and increasing the calorie density of your meals. By following the 7-day batch cooking plan and using the calorie multiplier techniques, you can gain weight healthily and sustainably. Remember to track your progress using alternative methods if you're not keen on using a scale, and always follow food safety guidelines when batch cooking.
Frequently asked questions
How many calories do I need to gain weight?
The number of calories you need to gain weight depends on your age, sex, height, weight, and activity level. As a general guideline, aim to consume an extra 500-1,000 calories per day to gain weight at a healthy rate.
What are the best foods for gaining weight?
The best foods for gaining weight are high in calories and nutrients, such as healthy fats, starchy carbohydrates, and protein. Some examples include avocados, nuts, seeds, whole grains, lean meats, fish, eggs, beans, and lentils.
How long does it take to gain weight?
The rate at which you gain weight depends on various factors, such as your starting weight, calorie intake, and activity level. On average, it takes about 3,500 extra calories to gain 1 pound (0.45 kg) of weight. However, it's important to gain weight gradually and sustainably, aiming for about 0.5-1 pound (0.23-0.45 kg) per week.
Can I gain weight without gaining fat?
It's possible to gain weight without gaining fat by focusing on gaining muscle mass through strength training and consuming a balanced diet with adequate protein. However, it's important to note that some fat gain is inevitable when gaining weight, as it's difficult to control exactly where the weight goes.