Want to gain weight fast at home? It’s simple! Eat high-calorie, healthy foods.
Make sure your meals have carbs, protein, and good fats. Buy nuts, avocados, whole grains, lean meats, dairy, and oils. Eat three large meals and snack between them. Protein helps build muscle. Include chicken, fish, eggs, and dairy.
For snacks, try nuts, dried fruit, and cheese. They’re packed with calories. Want more? Drink whole milk, smoothies, or protein shakes. Also, do strength exercises like squats and deadlifts to build muscle and gain weight. In this article, we will explain how to gain weight in 7 days at home.
Day 1:
Set Your Goals: Start by setting simple weight gain goals. Find out how many extra calories you need each day. Try adding 500-1000 extra calories daily. This will help you gain 0.5 to 1 kg a week.
Day 2:
Plan Healthy, High-Calorie Meals: Make meals with healthy, high-calorie foods. Include carbs, protein, and healthy fats in every meal.
Try these foods:
- Carbs: Whole grains, rice, pasta, potatoes, oats.
- Protein: Lean meats, fish, eggs, beans, legumes.
- Healthy Fats: Avocados, nuts, seeds, olive oil, nut butters.
Eat three large meals and two or three snacks a day.
Day 3:
Add Protein to Every Meal: Protein helps build muscle. Include protein in every meal. Eat chicken, fish, eggs, dairy, tofu, or lentils. Drink smoothies or shakes for extra protein.
Day 4:
Snack on High-Calorie Foods: Choose snacks that are high in calories.
Try these snacks:
- Nuts and spreads: Almonds, walnuts, peanut butter.
- Dried fruits: Raisins, dates, figs.
- Cheese and crackers: Cheese with whole grain crackers.
- Smoothies: Blend fruit, Greek yogurt, milk, and honey for a tasty drink.
Day 5:
Drink High-Calorie Beverages: Liquids are easy to drink. Try whole milk, fruit juice, smoothies, or protein shakes. Avoid drinking water before meals. It can make you feel too full and reduce your food intake.
Day 6:
Strengthen Your Body: Do strength workouts to build muscle. Focus on squats, deadlifts, bench presses, and rows. Work out 3-4 times a week. Increase the weight slowly. After working out, eat protein to help muscles recover and grow.
Day 7:
Track Your Progress: Keep track of your calories and progress. Use a food diary or an app to track your diet. Adjust your meals or portions if needed to keep gaining weight.
Weight gain food chart
Chart for Foods that Boost Weight Our sample food chart can be useful if you’re striving for a consistent weight gain. It lists high-calorie, nutrient-packed foods, ensuring you get a well-rounded blend of carbohydrates, proteins, and good fats as you work towards your goal.
Morning Meal:
- Oat Delight: Oats prepared with whole milk, sweetened with honey, and sprinkled with some nuts (almonds or walnuts).
- Egg Scramble: 2-3 eggs scrambled and lightly cooked in butter or olive oil.
- High-Calorie Smoothie: Whip up a smoothie using bananas, Greek yogurt, a spoon of protein powder, and a dollop of peanut butter.
Snack Time Morning:
- Peanut Butter Delicacy: Whole grain bread slathered with a thick layer of peanut butter.
- Fruit: Choose either a medium-sized banana or an apple.
Lunch Break:
- Chicken Treat and Rice: Enjoy grilled or baked chicken breast, accompanied by brown rice and a variety of steamed veggies (broccoli, carrots, or spinach).
- The Greens: On the side, enjoy a fresh salad made from leafy green veggies, cherry tomatoes, cucumbers, and avocado, with a drizzle of olive oil and balsamic vinegar.
Afternoon Snack Treat :
- Trail Mix Delight: Go for a tasty mix of nuts, seeds, dried fruits, and dark chocolate chunks.
- Greek Cream: A serving of Greek yogurt, sweetened with honey and topped with fresh berries.
The Evening Feast:
- Saucy Pasta: Whole-wheat pasta served with a meaty homemade sauce (ground beef or Türkiye, tomatoes, and vegetables). –
- Garlic Goodness: Complement with a slice of whole grain garlic bread.
- Veggie Mix: A side serving of roasted or steamed vegetables (asparagus, Brussels sprouts, or bell peppers).
Snack Time Evening:
- Cheese Delight: Whole grain crackers paired with different cheese types (cheddar, mozzarella, or gouda). –
- Protein Punch: A protein shake made with whole milk, protein powder, and a spoon of almond butter.
Advice for Efficient Weight Gain
Mini Meals: Opt for 5-6 smaller meals a day instead of 2-3 large ones.
- Nutrient Focus: Prioritize nutrient-packed and calorie-dense foods.
- Healthy Fat Intake: Incorporate healthy fats like avocados, nuts, seeds, and olive oil into your meal plan.
- Hydrate Well: Stay hydrated with a variety of fluids. However, avoid large water servings before meals to prevent early satiety.
- Strength Workout: Regularly participate in strength-building exercises to enhance muscle mass. By adhering to this food chart and tips, you can boost your weight gain process in a healthy and sustained manner.
Remember, personalizing portion sizes and food choices based on your unique calorie needs and personal tastes is key.
How to gain weight in 7 days at home for females
Putting on weight in a healthy, sustained way takes planning. Whether you want more muscles, need to get better after being sick, or just want a healthy weight, these tips can get you there in a week.
Day 1:
Identify Your Goals Start by making clear and practical goals for weight gain. Figure out the extra calories you need each day to gain weight healthily. Aim for 500-1000 extra calories every day to gain about 0.5 to 1-kilogram every week.
Day 2:
Make a Balanced Meal Plan Create a plan that includes healthy, high-calorie foods. Meals should balance carbohydrates, proteins, and good fats.
Some examples of healthy food include:
- Carbohydrates: Whole grains, rice, pasta, potatoes, oats. – Proteins: Lean meats, fish, eggs, beans, legumes.
- Healthy Fats: Avocados, nuts, seeds, olive oil, and nut kinds of butter. Aim for three big meals and at least two to three snacks a day.
Day 3:
Eat More Protein Protein is key for muscle growth and repair. Each meal should have protein. Focus on protein-rich foods like chicken, fish, eggs, dairy products, and plant proteins like tofu and lentils. You can add protein shakes or smoothies for extra protein too.
Day 4:
Include High-Calorie Snacks Include high-calorie snacks between meals for extra calories. Consider:
- Nuts and Nut Butter: Almonds, walnuts, cashew butter, peanut butter.
- Dried Fruits: Raisins, dates, apricots, figs.
- Cheese and Crackers: Pair cheese with whole-grain crackers for a filling snack.
- Smoothies: Blend fruits, Greek yogurt, milk, and honey for a tasty, high-calorie drink.
Day 5:
Try Calorie-Rich Drinks Liquids can help add calories without making you too full. Try calorie-rich drinks like whole milk, fruit juices, smoothies, and protein shakes. Avoid water before meals as it can make you too full and eat less.
Day 6:
Strength Training Do strength training exercises to build muscle. Focus on compound moves like squats, deadlifts, bench presses, and rows. Aim for three to four workouts a week, and gradually increase the weight and intensity. Remember to eat a protein-rich meal or shake after workouts to help muscles recover and grow.
Day 7:
Track Progress and Adjust Keep a record of daily calories and observe your progress. Use a food diary or app to keep track of your food and calorie intake. Adjust your meal plan, and portions if needed, to continuously have a calorie surplus.
Weight gain in a week is hard but doable with a precise, strategic plan. By eating high-calorie, healthy foods, having snacks, drinking calorie-rich drinks, and doing strength training, you can healthily gain weight. Consistency is key, so remember to listen to your body and tweak your plan when needed.
How to gain weight in 7 days at home for men
7-Day Weight Gain Plan at Home for Guys Increasing weight in a healthy and fast way needs a smart plan. This guide is for guys aiming to build muscle and reach their weight targets. Here’s your week’s plan to gain weight at home.
Day 1:
Know What You Want Begin by setting possible weight gain targets. Work out your calorie needs daily. Figure out the extra calories needed to get a calorie surplus between 500 and 1000 every day. This will help you gain around 0.5 to 1 kilogram a week.
Day 2:
High-Calorie Foods Are Your Friends Make a meal plan with nutrient-filled, high-calorie foods. Keep your meals balanced—carbohydrates, proteins, and healthy fats.
Eat these foods:
- Carbohydrates: Whole grains, rice, pasta, spuds, oats.
- Proteins: lean meats, fish, eggs, beans, and legumes.
- Healthy Fats: Avocados, nuts, seeds, olive oil, and nut kinds of butter. Have three full meals and at least two to three snacks daily.
Day 3:
Go for Protein Protein is key for muscle repair and growth. Every meal should have a good protein source. Think chicken, fish, eggs, dairy stuff, and plant proteins like tofu and lentils. Add in protein shakes or smoothies to up your intake.
Day 4:
Snacks That Pack a Punch Add high-calorie snacks between meals to up your calorie intake. Great choices are:
- Nuts and Nut Butter: Almonds, walnuts, cashew butter, peanut butter. – Dried Fruits: Raisins, dates, apricots, figs.
- Cheese and Crackers: Cheese and whole grain crackers make a mouth-satisfying snack.
- Smoothies: Mix fruits, Greek yogurt, milk, and honey for a yummy, high-calorie drink.
Day 5:
Calories in a Glass Drinks can be a great, sneaky way to add calories without feeling too stuffed. Include high-calorie drinks such as whole milk, fruit juice, smoothies, and protein shakes. Don’t drink water right before mealtime, as it can make you feel too full and eat less.
Day 6:
Stronger with Strength Training Start strength training to build muscle. Stick to compound movements like squats, deadlifts, bench presses, and rows. Plan for three to four sessions a week and increase the weight and workout intensity gradually. A protein-packed meal or shake after training helps muscle repair and growth.
Day 7:
Keep an Eye on Your Progress Track your daily calories and watch your progress. Use a food diary or mobile app to record what you eat and the calories you pack. Tweak your meal plan or portions if needed to keep a consistent calorie surplus.
Gaining weight in a week might seem hard, but it’s reachable with the right dedication and plan. Eating high-calorie, nutrient-packed foods, adding snacks, drinking calorie-filled drinks, and doing strength training will effectively help you healthily gain weight. Stick to it, listen to your body, and adjust where needed.
Also read…Revealing the Most Nutritious Plant in the World for 2025
Here are 5 top queries folks weigh in a week at home
1. Can I add on pounds quickly at home?
– Aim for regular intake of foods rich in nutrients and calories. Supplement your diet with snacks and beverages packed with calories.
2. What’s good to eat for swift weight gain?
– Add foods like avocados, nuts, healthy oils, dairy items, lean meats, and whole grains. These supply a cocktail of heavy-rich nutrients.
3. How much should I eat to add weight in a week?
– Strive for an extra 500-1000 calories each day to expect a weekly weight gain of about 0.5 to 1 kilogram.
4. Will a diet plan help add some weight in a week?
– Certainly, a steady high-calorie diet plan paired with regular eating can trigger weight increase in a week’s time.
5. Which exercises aid in quick weight and muscle gain?
– Opt for muscle-boosting workouts like rows, squats, bench presses, and deadlifts. These help to add weight by enhancing muscle volume. Don’t hold back on any other queries or for more tailored advice!
