Meal Plan To Successfully Gain Weight Without Side Effects

Whether people want to gain weight or lose weight, pills are the simplest solution they think first to achieve the desired result. Skinny people prefer weight gain pills but all of them want to gain weight without side effects. Weight gain pills side effects can attack anyone who doesn’t follow the right dosage or have any medical history or condition. Some people also highlights weight gain pills side effects that they have experienced.

If you want to gain weight and afraid of weight gain pills side effects or do not want to use such pills, then the safest and easiest way is to add foods to your diet that make you gain weight. The following meal plan makes you gain weight

Meal Plan To Gain Weight

Day 1 – 3096 Calories

Breakfast: 722 Calories

Food ItemsCalories
Granola 2.65 oz or 75g368
Greek Yogurt 3.5oz or 100g120
Top up with a handful of Raspberries and Blueberries, and chopped Brazil nuts 1oz or 28g234

Morning Snack: 246 Calories

Food ItemsCalories
Oatcakes or oat crackers 290
Nectarine 162
Peanut Butter 1 tablespoon94

Lunch: 844 Calories

Food ItemsCalories
Whole Wheat Pita Breads 2308
Roast Chicken 3.5oz or 100g190
Medium-sized sliced or mashed  Avocado 1322
Spinach, Rocket (Arugula), Watercress –  Large handful24

Afternoon Snack: 250 Calories

Food ItemsCalories
Trail Mix 1.75oz or 50g250

Dinner: 929 Calories

Food ItemsCalories
Salmon Fillet 5oz or 140g275
Tahini Broccoli – cooked Broccoli 3oz or 85g  tossed in Tahini 1 tbsp, Olive Oil 1 tbsp, and a dash of Lemon Juice239
Brown Basmati Rice 3.5oz or 100g360
Green Peas (Petits Pois) 2.8oz or 80g55

Evening Snack: 105 Calories

Food ItemsCalories
Medium-sized Banana 1105

Day 2 – 3007 Calories

Breakfast: 671 Calories

Food ItemsCalories
Eggs(Scrambled) with Rye Toast (buttered rye Toast 2 Slices and Eggs 3)577
Prune Juice 1/2 cup or 125ml94

Morning Snack: 226 Calories

Food ItemsCalories
Pumpkin seeds 1oz or 28g166
Pear 160

Lunch: 819 Calories

Quinoa & Salad (Mozzarella)Calories
Cooked Quinoa 3.5oz or 100g374
Toasted Pine Nuts 1oz or 28g151
Buffalo Mozzarella 2oz or 56g159
A handful of fresh Basil 1 bunch, Olive oil 1 tbsp, baby Spinach135

Afternoon Snack: 233 Calories

Food ItemsCalories
Hummus 3 tbsp120
Oat Cakes or Oat Crackers 3113

Dinner: 756 Calories

Prawn (shrimp) & Tomato PastaCalories
Whole Wheat Spelt Penne 4.5oz or 125g420
Prawn (shrimp) 3.5oz or 100g, cherry tomatoes 3oz or 85g, chopped Parsley 2 tbsp, Olive

oil 1 tbsp

Salad:  Balsamic Vinegar  1 tsp,  mixed salad 1/2 bag, and olive oil 1 tbsp133

Evening Snack: 302 Calories

Food ItemsCalories
Blend a large handful of Blueberries, banana 1/2, almond butter 1 tbsp, and whole milk yogurt 5oz or 150g302

Day 3 – 2996 Calories

Breakfast: 821 Calories

Blueberry, Cinnamon & Nut  OatmealCalories
Oatmeal: Whole Milk 1 cup or 250ml,  Oats 2oz or 60g, ground Almonds 2 tbsp, Raisins 1oz or 28g, Cinnamon 1/2 tsp543
Top up with a handful of  Blueberries and Pecans or Walnuts  1oz or 28g208
Grape Juice 1/2 cup or 125ml70

Morning Snack: 185 Calories

Food ItemsCalories
Large handful of  Raisins and Cashew nuts185

Lunch: 778 Calories

Food ItemsCalories
Smoked Mackerel Pâté: Smoked Mackerel Fillets 3.5oz or 100g  mashed with chopped Dill 1 tbsp, natural yogurt 2 tbsp, and squeeze black pepper and  lemon431
Oat Cakes or Oat Crackers 6270
Apple 177

Afternoon Snack: 119 Calories

Food ItemsCalories
Bar Of Granola119

Dinner: 760 Calories

Food ItemsCalories
Grilled Fillet Steak 4oz or 120g332
Sautéed green beans and spinach in Olive oil 1 tbsp159
Baked potato with garlic butter269

Evening Snack: 333 Calories

Food ItemsCalories
Greek Yogurt 1 small pot134
Crushed dark chocolate 0.4oz  or 10g and crushed walnuts 0.4oz  or 10g127
Small-sized sliced Banana72


Weight gain pills are easy to take and that’s the reason most of the skinny people prefer it. It is also a fact that some people get weight gain pills side effects. If you want to avoid weight gain pills side effects, then you can follow the above-mentioned diet plan to gain weight safely.

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