Free Weight Gain Meal Plan & Calorie Calculator
Find your calories, pick the soul food you love, and get a 7-day meal plan and grocery list in one minute. Free, no sign-up.
Trying to gain weight but tired of guessing? This free weight gain hub does the math for you. Use the weight gain calculator to see how many calories you need, then build a 7-day weight gain meal plan around the soul food you already love: grits, smothered chicken, mac and cheese, candied yams, collard greens, cornbread and more. You'll also get a grocery list and easy high-calorie snacks and shakes to fill the gaps.
How many calories do you need to gain weight?
Most adults gain slowly and steadily by eating about 300 to 500 calories more than their body uses each day. Many people gain about half a pound to a pound a week this way.
A sample soul food day for weight gain
- Breakfast (about 650): cheesy grits with butter, 2 scrambled eggs and turkey sausage
- Snack (about 450): peanut butter and banana on toast
- Lunch (about 850): smothered chicken over rice and gravy with green beans
- Shake (about 650): chocolate malt shake with whole milk, a scoop of ice cream and a spoon of milk powder
- Dinner (about 900): baked salmon, garlic butter rice and collard greens
That's about 3,500 calories as written. Most people start with 3 meals and 2 snacks and add the shake when they're ready.
7 easy ways to add calories to food you already eat
- Eat every 3 to 4 hours: 3 meals and 2 or 3 snacks.
- Drink shakes and milky drinks between meals, not right before, so you still have room to eat.
- Cook grits, oatmeal and rice in whole milk or add a pat of butter.
- Add cheese to eggs, greens, potatoes and casseroles.
- Spread peanut butter on toast, waffles and apples.
- Keep easy snacks around: trail mix, pecans, Medjool dates, cheese and crackers, pound cake.
- Lift weights or do bodyweight exercise 2 to 3 times a week, so more of what you gain is muscle.
Weight gain guides
- How to gain weight fast: 12 healthy tips
- High-calorie snacks: 20 soul food favorites
- Best weight gainers for women
- Apetamin alternatives: food-based weight gain
- Hip dips: 8 exercises
Source: NHS: Healthy ways to gain weight. General information, not medical advice. If you're pregnant, have a medical condition, or have lost weight without trying, check with your doctor.
Weight gain calorie calculator
We estimate what your body burns in a day, then add 300 to 500 calories so you gain slowly and steadily.
Shop for your curves
Pair your meal plan with our best-sellers for fuller hips and curves.
Build your free 7-day weight gain meal plan
Tap the foods you enjoy. We'll build a week of soul food meals, snacks and shakes around them, sized to your calories.
Your 7-day weight gain meal plan
Your grocery list
Calories are estimates for home-style portions. "1½ portions" means one and a half of a normal plate. Adjust to your appetite; if a meal feels too big, move part of it to a snack.
A sample soul food day for weight gain
- Breakfast (about 650): cheesy grits with butter, 2 scrambled eggs and turkey sausage
- Snack (about 450): peanut butter and banana on toast
- Lunch (about 850): smothered chicken over rice and gravy with green beans
- Shake (about 650): chocolate malt shake with whole milk, a scoop of ice cream and a spoon of milk powder
- Dinner (about 900): baked salmon, garlic butter rice and collard greens
That's about 3,500 calories as written. Most people start with 3 meals and 2 snacks and add the shake when they're ready.
7 easy ways to add calories to food you already eat
- Eat every 3 to 4 hours: 3 meals and 2 or 3 snacks.
- Drink shakes and milky drinks between meals, not right before, so you still have room to eat.
- Cook grits, oatmeal and rice in whole milk or add a pat of butter.
- Add cheese to eggs, greens, potatoes and casseroles.
- Spread peanut butter on toast, waffles and apples.
- Keep easy snacks around: trail mix, pecans, cheese and crackers, pound cake, banana pudding.
- Lift weights or do bodyweight exercise 2 to 3 times a week, so more of what you gain is muscle, and your appetite goes up.
Shakes, drinks and snacks for your plan
Easy calories between meals
More weight gain guides
Keep goingApetamin alternatives: food-based weight gain
Shakes, malt drinks and soul food swaps to help you eat more.
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FAQ
How many calories do I need to gain weight?
Most adults gain slowly and steadily by eating about 300 to 500 calories more than their body uses each day. Use the calculator above for your own number.
How fast can I gain weight?
At an extra 300 to 500 calories a day, many people gain about half a pound to a pound a week. Slow and steady gain is easier to keep.
What if I don't have an appetite?
Eat smaller meals more often, drink shakes between meals rather than with them, and choose calorie-dense foods like whole milk, cheese, peanut butter, pecans and avocado. If your appetite has dropped suddenly, talk to your doctor.
Is soul food good for gaining weight?
Yes. Dishes like grits, mac and cheese, candied yams and cornbread are calorie-dense. Balance them with protein (chicken, fish, beans, eggs) and greens so the weight you gain is healthy weight.
Is this meal plan right for everyone?
It's a general guide for healthy adults. If you're pregnant, under 18, have diabetes, kidney disease or another condition, or have lost weight without trying, check with your doctor first.
Sources: NHS: Healthy ways to gain weight (300 to 500 extra calories a day, smaller meals more often, milky drinks between meals). Calorie needs are estimated with the Mifflin-St Jeor equation. This page is general information, not medical advice.