12 Week “Gainer”
A 12-week meal plan for gaining weight should focus on nutrient-dense, calorie-dense foods to help you build muscle while minimizing fat gain. The goal is to eat a calorie surplus while ensuring you're getting enough protein for muscle recovery, carbohydrates for energy, and healthy fats for hormone production.
Below is a sample 12-week meal plan, organized by weekly themes to ensure variety and sustainability. The focus will be on whole, unprocessed foods, and you'll need to adjust portion sizes based on your specific calorie and macronutrient needs (for most, gaining weight requires eating 250-500 calories above maintenance).
Week 1-4: Building the Foundation
• Goal: Establish a consistent eating routine with nutrient-dense meals, focusing on whole foods.
Daily Structure
• Breakfast: 4 eggs, oatmeal with banana and almond butter, and a glass of whole milk
• Snack 1: Greek yogurt with honey, granola, and mixed berries
• Lunch: Grilled chicken breast, quinoa, and roasted vegetables with olive oil
• Snack 2: Protein shake (whey protein) with a banana and peanut butter
• Dinner: Ground beef or turkey, sweet potatoes, and steamed broccoli with avocado
• Evening Snack: Cottage cheese with mixed nuts or a protein bar
Week 1 Menu:
Day 1:
• Breakfast: Scrambled eggs with spinach and cheese, 1 cup oatmeal with almond butter and banana
• Snack 1: Greek yogurt with mixed berries and honey
• Lunch: Chicken breast, quinoa, and roasted sweet potatoes
• Snack 2: Protein shake with peanut butter and a banana
• Dinner: Beef stir fry with rice and broccoli, avocado slices
• Evening Snack: Cottage cheese with chia seeds
Day 2:
• Breakfast: Whole grain toast with avocado and poached eggs, smoothie with spinach, protein powder, and almond milk
• Snack 1: Mixed nuts and dried fruit
• Lunch: Grilled salmon, quinoa, roasted Brussels sprouts with olive oil
• Snack 2: Cottage cheese with almonds and an apple
• Dinner: Ground turkey tacos (taco shells, cheese, salsa, lettuce)
• Evening Snack: Greek yogurt with chia seeds
Week 5-8: Increase Portion Sizes & Add Variety
• Goal: Add more calorie-dense foods, such as nut butters, whole grains, and healthy fats.
Daily Structure
• Breakfast: 4 scrambled eggs with avocado and whole grain toast, smoothie with oats, peanut butter, and protein powder
• Snack 1: Cottage cheese with granola and honey
• Lunch: Chicken thighs (higher in fat), roasted potatoes, and green beans
• Snack 2: Almond butter and banana on whole wheat crackers
• Dinner: Grilled steak, brown rice, and sautéed spinach with olive oil
• Evening Snack: High-calorie protein shake (protein, oats, banana, peanut butter)
Week 5 Menu:
Day 1:
• Breakfast: Scrambled eggs with avocado, whole wheat toast, smoothie with protein powder, peanut butter, banana
• Snack 1: Greek yogurt with granola and honey
• Lunch: Grilled chicken thighs, roasted sweet potatoes, green beans sautéed in olive oil
• Snack 2: Apple with almond butter
• Dinner: Grilled salmon, wild rice, and mixed vegetables
• Evening Snack: Protein shake with oats and peanut butter
Day 2:
• Breakfast: Smoothie with almond milk, protein powder, oats, banana, and spinach
• Snack 1: Mixed nuts with dried fruit
• Lunch: Beef and vegetable stir fry with jasmine rice
• Snack 2: Protein bar with an orange
• Dinner: Spaghetti with lean ground beef, marinara sauce, and whole-grain pasta
• Evening Snack: Cottage cheese with pineapple chunks
Week 9-12: Optimizing for Muscle Gain
• Goal: Focus on muscle-building meals with protein and healthy fats while keeping the calorie surplus steady.
Daily Structure
• Breakfast: Omelette with eggs, cheese, spinach, and mushrooms, avocado toast
• Snack 1: Smoothie with oats, protein powder, coconut oil, and fruit
• Lunch: Grilled steak, quinoa, and mixed vegetables
• Snack 2: Greek yogurt with protein granola, chia seeds, and berries
• Dinner: Chicken breast or turkey, brown rice, and sautéed kale with olive oil
• Evening Snack: Nut butter on whole-grain crackers or a protein shake with oats
Week 9 Menu:
Day 1:
• Breakfast: Omelette with spinach, mushrooms, and cheese, 1 slice avocado toast
• Snack 1: Smoothie with protein powder, oats, coconut oil, and berries
• Lunch: Grilled steak, quinoa, and roasted carrots with olive oil
• Snack 2: Greek yogurt with protein granola and honey
• Dinner: Grilled chicken with brown rice and steamed asparagus
• Evening Snack: Cottage cheese with sliced almonds and chia seeds
Day 2:
• Breakfast: Scrambled eggs with avocado, sautéed spinach, and whole grain toast
• Snack 1: Protein shake with oats, almond butter, and banana
• Lunch: Grilled turkey burgers, roasted potatoes, and mixed greens with olive oil dressing
• Snack 2: Mixed nuts with dried fruit
• Dinner: Beef stir fry with rice noodles and sautéed peppers
• Evening Snack: Greek yogurt with berries and protein granola
Tips for Success:
1 Calorie Surplus: Aim to increase your daily caloric intake by 250-500 calories above your maintenance needs.
2 Protein: Aim for 1.2–2.0 grams of protein per kilogram of body weight daily (e.g., 100-160 grams of protein per day if you weigh 150 pounds).
3 Strength Training: Combine this meal plan with a consistent strength training routine to ensure the weight gained is mostly muscle.
4 Meal Timing: Try to eat every 3-4 hours to keep a steady stream of calories coming in.
5 Hydration: Drink plenty of water throughout the day to stay hydrated and aid in muscle recovery.
This meal plan should help you gradually gain muscle mass. You may need to adjust based on your progress and specific needs, so be sure to track your weight, strength gains, and overall health.
