If you want to gain weight, a nutrition guide for gaining weight is very important. Because without a concrete plan, it will be difficult to keep track. In this post, I’ll show you how to put together an optimal nutrition plan. Have fun!

The perfect nutrition guide for gaining weight

If you google for diet plans, you will find an endless list of different plans. However, there are several hooks. First, these plans have been created by people who do not know you and your needs.

On the other hand, these people know neither your taste, nor your preferences. In short, it’s very hard to find a ready-made plan that suits you. That’s why I recommend that you make your own nutrition plan to gain weight.

Of course, there are a few basic rules that must be followed to make a good basis for your nutritional plan. In the following chapters, I’ll give you all the tools you need to build your individual nutrition plan.

The basis: The calorie surplus

The calorie surplus is the foundation of your diet. Because you want to gain weight. Without a calorie surplus that is impossible.

This means you need to consume more calories than you consume. For example, if you consume 2500 calories a day, you should eat between 2700 and 300 calories to gain weight. Sure, your surplus can also be lower.

But the higher your calorie surplus, the faster you take it. However, you then put on more fat than if you choose a small excess. You have to decide what is more important to you. Here I have written a detailed article about: calorie surplus.

Cover all nutrients

It is just as important for your diet to grow that it covers all nutrients. This is not only important for your growth, but also for your overall health.

Essentially, there are macronutrients and micronutrients. So that you can get a small overview, I list you once all the important nutrients.



  • iron
  • chrome
  • copper
  • fluorine
  • potassium
  • calcium
  • iodine
  • zinc
  • sulfur
  • phosphorus
  • sodium
  • magnesium
  • manganese
  • As well as all vitamins (A, B6, B12, C etc.)

All of these nutrients are urgently needed by your body to sustain all the vital functions. Make sure that you cover all these nutrients with your food sufficiently. You can only do that by eating healthy, unprocessed foods.

Meal timing

To create the perfect nutrition plan to grow, you also need to keep in mind the timing. If you are a person who is difficult to gain weight, it is extremely important to divide your meals well. You may know the situation if you would like to eat something, but just do not feel hungry.

You can avoid this by eating several small meals a day. I recommend you schedule 4-6 meals a day. This timing has been proven by many people:

  1. Early Morning: Take the first meal or a shake right away
  2. Late morning: The main breakfast
  3. Lunch: A classic lunch
  4. Afternoon: A snack in between increases the calories
  5. Dinner: The last meal of the day

Of course, following this pattern is not a must. Rather, it’s a rough plan that helps most people with underweight achieve good results. If you want to plan more meals, you can of course do that.

Even with fewer meals you can increase well. However, you will have to consume significantly more calories per meal. If you can do that, you have to decide for yourself.

It has to taste you

What is the best diet plan for you to increase if you can not implement it? Nothing! That’s why it’s so important that you create your plan so that you enjoy it.

Therefore, try to include many dishes and foods in your diet that you like. This makes it much easier for you to eat a lot. Sure, not every dish will be your favorite food. But you can still try to spice up everything and make it beautiful.

Your diet plan to grow must be easy

As important as the taste is the simplicity of your plan. How good is your plan if it is complicated and expensive? Your plan must be simple, so you can get good results in a short time. Note the following points:

  • Integrate simple dishes into your plan
  • Prepare your meals (“Mealprep”)
  • Build high calorie shakes
  • Create an exact shopping list for each week

In short, to keep your nutritional plan to grow, it must be simple and practical. If you go to school, college or work, you can boil your food and pack in tupperware. In addition, small bags of nuts or dried fruits are recommended. So you are always well prepared.

Healthy foods are the basis

Yes I know. Unhealthy food is often very tempting. Especially if you are too thin. Pizza, burgers and sweets are just delicious. They also have a lot of calories, which is actually good for underweight people. But unfortunately, most fast food is so unhealthy that it does more harm than good.

For this reason, I recommend you to rely on unprocessed foods. First, you will go through life so much healthier. Second, you can just as well gain with healthy foods. I have created for you in a separate article the best food to grow.

Why change is so important

If you always eat the same things, two problems come up to you:

  1. It will eventually get boring, your appetite for food will be less
  2. You always take the same nutrients to you

To prevent this from happening, you should always make your nutrition plan to increase varied. Try to incorporate different foods into your plan. Each week can look different. Whether you are omnivore, vegetarian or vegan, it does not matter at all.

If you eat a varied diet, eating is not only more fun, but you also get a colorful variety of nutrients. If you need inspiration, you’ll find recipes to grow on my blog.

Nutrition guide for gaining weight – the sample plan

Your diet plan might look like this:


  1. Muesli with dried fruits
  2. Wholemeal bread with avocado
  3. Rice with bolognese sauce
  4. protein cake
  5. Busy baguette


  1. Weight gainer
  2. Whole wheat toast with cheese
  3. Pasta with Arrabiata sauce and Parmesan
  4. A handful of walnuts
  5. Rice with shredded


  1. Pancakes with peanut butter
  2. Sandwiches with salami, cheese and tomatoes
  3. Rice with lentils
  4. Oatmeal porridge
  5. Homemade pizza

These three example days should be enough to give you an idea of ​​what your plan might look like. There would be no point in listing the weeklong plans that are not suitable for you. With the basics of this article, you should now be able to create a plan that suits you perfectly.

Nutrition Guide for Gaining Weight – The Summary

I hope you liked the article. Finally, I briefly and briefly summarize what is important in a nutrition plan to increase.

  1. The calorie surplus is the basis for your diet plan to increase
  2. Cover all nutrients
  3. Try to time your meals well
  4. The included dishes should taste good
  5. Your plan must be as simple as possible
  6. Eat healthy and varied

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