Food Facts

Weight Gain Diet

• By Rich Health Editorial Team
• July 07, 2025

Fat people are always overweight, but thin people are not necessarily underweight. How can you tell if your weight is normal for you? Use our ideal weight calculator to determine.

If you are 10 or 15kg below your ideal weight, and if your body is bony, with only a thin covering of muscle tissue on your back, buttocks, and thighs, you are very likely underweight.

Let your doctor decide whether your extreme thinness is due to ill health or to your failure to eat enough of the right kinds of food. If she thinks that your diet is inadequate, she will be able to guide you to the calorie-rich foods suitable for your needs.

Concentrate on high-calorie foods such as cream soups, mayonnaise, cereals with milk or cream and cream-rich desserts. But be sure to check first with your doctor about the cholesterol problem because you will probably be eating large quantities of whole-milk food and eggs.

Peas, potatoes, and lima leaves provide more carbohydrates than the leafy vegetable you may have been eating, but don’t give up salads. They help with digestion, and because of all the starches and sugars in your new regimen, you will need to maintain some bulk in your diet.

Try not to eat sweets, they only increase the possibility of tooth decay and give you few nutrients beyond the sugar they contain. Snacks such as fruit, peanut butter and eggnog furnish protein, minerals and vitamins as well as calories.

Be sure to watch your weight. If you find that you are developing a sweet tooth and adding pounds rapidly, slow down—and check with your doctor. He may wish to modify your diet.

 

WEIGHT GAIN TIPS 

If your doctor has determined that your underweight issue isn’t medically related, then you can follow these tips [1] for gaining weight:

Schedule Meals and Snacks 

• Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day. 
• Quick Snack ideas – crackers and cheese, yogurt and fruit, peanut butter toast, fruit and nut mixes, hard boiled eggs, tuna or egg salad on crackers. 

 

Mealtime Activities

• Make mealtime pleasant. Eating is more enjoyable in a happy, relaxed setting. 
• Eat together as a family whenever possible. 
• Limit distractions like cell phones and TV during meal times. Focus on eating. 

 

Between Meals and Snacks 

• Save your appetite for planned meals and snacks. Avoid eating little bits of food all day long. 
• Drink water between meals and snacks. Other beverages fill you up and leave no room for food. 

 

Weight Gain Diet Menu Plan

The sample menu [2] below provides 3,000 calories a day. Check with your healthcare team or registered dietitian to see how many calories you need in a day.

High-Calorie Sample Menu: Day 1

Meal	Suggested Food Items	Notes
BREAKFAST Calories: 750	1 large scrambled egg 1 medium biscuit 2 Tbsp. butter 2 Tbsp. jelly 1 cup grape juice 1 cup 2% or whole milk	Biscuits, butter, whole milk, and juice are high in calories.
MORNING SNACK Calories: 253	1 cup celery stalks 2 Tbsp. peanut butter 2 Tbsp. raisins	For variety, try almond, hazelnut or soy nut butters. Dried fruits are high in calories.
LUNCH Calories: 788	Grilled chicken sandwich with 4 oz. chicken 1 leaf lettuce 1 slice tomato 1 oz. cheese 1 Tbsp. mayonnaise 1 cup applesauce 1 oz. pretzels	Double the cheese or mayonnaise for even more calories at lunch.
AFTERNOON SNACK Calories: 294	Orange pineapple smoothie
DINNER Calories: 779	1 cup spaghetti with 3/4 cup tomato sauce and 3 oz. cooked ground beef 1 medium breadstick 1 Tbsp. butter	Large serving of spaghetti noodles and butter help to increase calories.
BEDTIME SNACK Calories: 144	½ cup chocolate ice cream	Use sorbet without fruits.

 

High-Calorie Sample Menu: Day 2

 

Meal	Suggested Items	Notes
BREAKFAST Calories: 721	1 cup Cheerios with 1 cup 2% or whole milk and ½ cup dried blueberries 1 English muffin with 2 Tbsp. peanut butter	Dried fruits and nuts are calorie boosters.
MORNING SNACK Calories: 279	6 oz. fruit yogurt 6 vanilla wafers	Use regular yogurt and skip the light or low-fat yogurt.
LUNCH Calories: 702	1.5 cups Turkey Pot Pie with Cornbread Crust* 1 cup green beans with 1 Tbsp. butter and 1 oz. almonds 1 cup cranberry juice	Large servings of casseroles and combination dishes like pot pies help to add calories. Add a handful of nuts or dried fruits as dessert.
AFTERNOON SNACK Calories: 360	High-calorie liquid nutrition supplement	High-calorie liquid nutrition supplement
DINNER Calories: 782	3 oz. pork loin 3/4 cup glazed carrots 3/4 cup mashed potatoes made with milk and butter 1 medium dinner roll with 2 Tbsp. butter	Stir in extra butter, whole milk, cheese, and sour cream to increase calories in mashed potatoes.
BEDTIME SNACK Calories: 164	1 serving Pear Crisp	Baked desserts can add calories even in small servings.

 

High-Calorie Sample Menu: Day 3

 

Meal	Suggested Items	Notes
BREAKFAST Calories: 750	2 medium waffles with 1 Tbsp. butter and 1/4 cup maple syrup 1/2 cup vanilla yogurt 1 cup grapes	Large servings of butter, syrup, and waffles help to add calories.
MORNING SNACK Calories: 240	4 squares graham crackers 1 cup 2% milk	Swap the 2% milk with whole milk or a milkshake to add calories.
LUNCH Calories: 780	Curried Chicken Salad Sandwich* with 2 slices white bread 1 cup carrot sticks with 2 Tbsp. ranch dressing 1 cup canned pears	Extra salad dressing and fruit servings help to increase calories.
AFTERNOON SNACK Calories: 240	6 cheese crackers
DINNER Calories: 757	4 oz baked salmon 3/4 cup rice with 1 Tbsp. butter 3/4 cup steamed broccoli with 1 oz. melted cheese 1 medium dinner roll with 1 Tbsp. butter	Sprinkle cheese and butter on rice and broccoli to boost calories.
BEDTIME SNACK Calories: 272	3 medium gingersnap cookies 1 cup 2% or whole milk

 

Recipes for High Protein, High Calorie Smoothies

These smoothie recipes [3] will allow you replace unhealthy high-calorie soda drinks with healthier alternatives. For the following recipes, place all ingredients in a blender (with an optional cup of ice), cover and blend on high speed until mixed well. 

Store unused drinks in the refrigerator or freezer and take sips or spoonful as able throughout the day.

 

Peanut Butter Banana Smoothie 

1 medium banana 

2 Tablespoon peanut butter 

1 cup Greek Yogurt, nonfat, plain 

1 cup milk (1%) 

(~560 calories, 37g protein, 64g carbs) 

 

 

Banana Oat Smoothie 

½ banana 

½ cup cooked oats 

1 cup almond milk, sweetened 

1 cup soft tofu 

(~425 calories, 18g protein, 33g carbs) 

 

Avocado Mango Smoothie 

½ cup avocado 

1 cup mango 

1 cup milk (1%) 

(~320 calories, 12g protein, 44g carbs) 

Pumpkin Spiced Smoothie 

½ cup pumpkin puree 

1 cup soft tofu 

½ cup vanilla ice cream 

¼ tsp cinnamon 

(~400 calories, 20g protein, 30g carbs) 

 

Yogurt Shake 

7 ounces of plain, Greek yogurt 

2 cups of ice cream 

4 ounces of whole milk or ‘double strength milk’ 

(About 1000 calories, 38 grams of protein)

 

Avocado Shake 

1 cup fortified soy milk 

1 avocado, peeled and seed taken out

1 cup ice, crushed 

1 table spoon honey or agave nectar 

(532 calories, 13 grams of protein) 

 

REFERENCES

[1] Minnesota Women, Infants and Children Nutrition Program

[2] High Calorie Sample Menus by Pearlpoint Cancer Support

[3] High Calorie and High Protein Diet to Maintain or Gain Weight by Rachel Szalkiewicz, RD