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    ilekachristelle
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    This document provides an 8-day meal plan for healthy weight gain. It includes 3 meals and snack ideas for each day focusing on nutrient-dense whole foods and calorie-dense additions. The goal is to gain 1-2 pounds per week through a calorie surplus while emphasizing lean muscle growth. Recipes for protein smoothies are also included. Overall, the plan promotes gradual, balanced weight gain through regular, accessible meals and flexibility based on individual needs and preferences.

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    This document provides an 8-day meal plan for healthy weight gain. It includes 3 meals and snack ideas for each day focusing on nutrient-dense whole foods and calorie-dense additions. The goal is to gain 1-2 pounds per week through a calorie surplus while emphasizing lean muscle growth. Recipes for protein smoothies are also included. Overall, the plan promotes gradual, balanced weight gain through regular, accessible meals and flexibility based on individual needs and preferences.

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    © All Rights Reserved
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    138 views22 pages

    8 DAYS - Weight Gain

    Uploaded by

    ilekachristelle
    This document provides an 8-day meal plan for healthy weight gain. It includes 3 meals and snack ideas for each day focusing on nutrient-dense whole foods and calorie-dense additions. The goal is to gain 1-2 pounds per week through a calorie surplus while emphasizing lean muscle growth. Recipes for protein smoothies are also included. Overall, the plan promotes gradual, balanced weight gain through regular, accessible meals and flexibility based on individual needs and preferences.

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    © All Rights Reserved
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    of 22

    Weight Gain

    8 D A YS MEAL
    PLAN

    BY REINE VICTORIA
    OMBANGO
    FITNESS TRAINER
    Reine Victoria

    I am Reine Victoria, I am a certified


    fitness coach (REPSSA),

    My goal is to see you in good shape


    throughout healthy and balanced
    diets.

    Today I come with this GAIN WEIGHT


    program which aims to help you gain
    weight, ideally build muscles as
    naturally as possible throughout this
    8-day meal plan .

    This program is accessible and


    flexible, and remains a model for
    athlete's daily meals.

    - This is not a diet -


    CHAPTER
    01
    Gain body mass from food,
    how does it work?
    01
    You can gain weight by eating
    at a calorie surplus, which
    means taking in more calories
    than you burn on a regular
    basis via your basal
    metabolic rate (BMR) and
    daily activity and exercise.

    Healthy weight gain of 1-2


    pounds per week can be
    expected when reasonably
    increasing energy intake.
    It takes an excess of about
    2,000 to 2,500 calories per
    week to support the gain of a
    pound of lean muscle and
    about 3,500 calories per week
    to gain a pound of fat.
    02
    How long does it take to gain
    actual weight?

    Your rate of weight gain will


    depend on a number of
    factors, including your body
    size, sex, calorie intake,
    genetics, activity level, and
    health status. Increasing your
    calories by about 500 beyond
    your daily maintenance
    calorie needs could allow you
    to gain about 15 pounds
    (6.8 kg) over 6 months.
    03
    Here are some healthy ways to
    gain weight when you're
    underweight:

    Eat more frequently. When


    you're underweight, you may
    feel full faster. Eat five to six
    smaller meals during the day
    rather than two or three large
    meals.

    Choose nutrient-rich foods.As


    part of an overall healthy
    diet, choose whole-grain
    breads, pastas and cereals;
    fruits and vegetables; dairy
    products; lean protein
    sources; and nuts and seeds.
    Try smoothies and shakes.
    Drink smoothies or healthy
    shakes made with milk and
    fresh or frozen fruit, and
    sprinkle in some ground
    flaxseed.

    Make every bite count. Snack


    on nuts, peanut butter,
    cheese, dried fruits and
    avocados. Have a bedtime
    snack, such as a peanut
    butter and jelly sandwich, or
    a wrap sandwich with
    avocado, sliced vegetables,
    and lean meat or cheese.

    Top it off. Add extras to your


    dishes for more calories —
    such as cheese and
    scrambled eggs, and fat-free
    dried milk in soups and
    stews.
    Have an occasional treat.
    Even when you're
    underweight, be mindful of
    excess sugar and fat. An
    occasional slice of pie with
    ice cream is OK. But most
    treats should be healthy and
    provide nutrients in addition
    to calories. Bran muffins,
    yogurt and granola bars are
    good choices.

    Exercise. Exercise, especially


    strength training, can help
    you gain weight by building
    up your muscles. Exercise
    may also stimulate your
    appetite.
    Day 1
    BREAKFAST
    Oatmeal bowl with whole milk & honey
    8 almonds + Banana

    LUNCH
    150g grilled chicken breast with herbs
    Sauteed green peas , corn & mashed potatoes

    DINNER
    Whole wheat pasta with chicken strips, cherry
    tomates & spinach

    SNACKS IDEAS - 10AM & 4PM


    2 boiled eggs & cheese,
    Almonds nuts & dark chocolate
    Peanut / Avocado toast , Shakes , Smoothies
    Grapes / few squares of dark chocolate
    Day 2
    BREAKFAST
    2 Avocado toasts with 2 scrambled eggs
    8 almonds + grappes

    LUNCH
    150g grilled salmon with lemon & herbs
    Sauteed mixed veggies & brown rice
    1/4 avocado

    DINNER
    Slow cooked chicken curry , veggies
    2 Slices of whole wheat bread
    01
    Banana Protein
    Smoothie
    This is a healthy, versatile protein smoothie
    perfect for a pre-workout meal. Banana could
    be substituted with mango or you can mix both
    at the same time , etc.
    Get creative and enjoy! .

    INGREDIENTS
    1 banana
    2 scoops of oats
    1 tsp of natural peanut butter
    1 tsp of chia seeds
    1 Glass of whole milk
    Blend everything and drink immediately .
    01
    Green Protein
    Smoothie
    INGREDIENTS

    1 banana
    2 scoops of oats
    1/4 avo
    10 baby spinach leaves
    1 tsp of chia seeds
    1 Glass of almond milk
    1 tbps Greek yoghurt

    Blend everything and drink immediately .


    01 Protein Shakes banana -
    strawberries
    This is a healthy, versatile protein milk shake
    perfect for a post-workout meal. Strawberries
    and banana could be substituted with kiwi,
    pineapple, pears, mango, blueberries, etc.
    Get creative and enjoy! .

    INGREDIENTS

    1 banana
    5 strawberries
    1 tbsp of natural peanut butter
    1 tsp of chia seeds
    1 Glass of almond milk
    1 tbps Greek yoghurt
    1 cup of ice cubes

    Blend everything and drink immediately .


    Day 3
    BREAKFAST
    Banana Protein smoothie
    ( see recipes on previous page )

    LUNCH
    Chicken Avocado salad bowl with brown rice &
    boiled eggs

    DINNER
    Grilled chicken breast with mustard onion sauce
    ( homemade ) , steamed broccolis & sweet potatoes
    Day 4
    BREAKFAST
    2 Peanut butter toasts & banana & 2 boiled eggs
    1 cup of coffee / tea milk ( no sugar)

    LUNCH
    150g roasted beef & Tian veggies ( zucchini, tomatoes,
    tomatoes, carrots , aubergines , mozzarella cheese)
    Whole wheat couscous

    DINNER
    Omelette (2 ) with beans & sardines beans +
    avocado salad , tomatoes & walnuts + Slice of
    bread
    Day 5
    BREAKFAST
    Oatmeal bowl with whole milk & honey
    10g Walnuts + banana + blueberries

    LUNCH
    150g Grilled turkey strips & fresh tomato sauce
    Red beans , 1/4 avocado , quinoa , edamame bowl

    DINNER
    Whole wheat pasta , Mince meat ( extra lean ) ,
    mushrooms , spinach , carrots
    Day 6
    BREAKFAST
    Green Protein smoothie ( Avo - Peanut - banana)

    LUNCH
    200g beef steak ( lean )
    100g green beans , corn & brown rice

    DINNER
    Chicken stir fry with wedges & mixed veggies
    Day 7
    BREAKFAST
    Greek yoghurt bowl with mix seeds & nuts , fruits
    , oats & honey

    LUNCH
    200g grilled salmon ,
    100g steamed broccolis, cherry tomatoes , white
    rice with corn

    DINNER
    Tuna , Avo, eggs, Sandwich & green salad
    Day 8
    BREAKFAST
    Protein Shakes with banana & strawberries

    LUNCH
    200g roasted chicken lemon garlic & herbs
    100g grean peas & carrots, brown rice

    DINNER
    Grilled salmon , sauteed asparagus & mashed
    potatoes
    CHAPTER
    02
    Adopt this way of
    eating
    Alone or with
    family...
    NB: Whether you want to lose weight
    loss or weight gain, you should never
    exclude vegetables from your daily
    meals .

    This is program is very flexible. It can


    be adjusted to
    local market and season and actual
    goals.

    Do not hesitate to make more


    researches about weight gain &
    healthy balanced diets .
    THANK YOU

    The OBVFIT team would like to thank you for


    purchasing this Weight Gain program.
    Our mission is to help you to achieve your fitness
    goals.

    Don't hesitate to follow us on our social medias .

    Reine Victoria @reine_victoria30

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