One Week Meal Plan for Adding Pounds

I have seen many different simple solutions to those that are skinny that I find to not be good enough. To make things a bit more simple, I threw together a meal plan that I made myself follow, during an especially tough time in my life. Unfortunately, I can give out too much in the way of specifics but I was involved in a really bad car accident about two years ago. Of course, I was relived and felt very fortunate to come out of this situation in one piece. I remember a crowd of people coming out of their shops to check on me, stunned that I was able to walk out of the car.

I was left with only bruised ribs, a little soreness, and a limp for about two weeks but it was nothing that I couldn’t bounce back from. The one aspect of surviving a wreck like the one I was in was that I was going to be missing out on weightlifting for the foreseeable future. Worst of all, this was where I was at, what I could consider to be, the height of my bodybuilding days. My girlfriend, at the time, reassured me that rest was most important and to set the weightlifting thoughts aside for a couple of weeks.


2 Hard Boiled Eggs- Easy to eat, great source of healthy fats and protein.

1 Glass of Milk – Again, an easy source of extra protein and calories.

1 Cup – Mixed Nuts – Great for an on the go option and great for transporting.

Snack 1:

1 Ham and Cheese Sandwich


1 Grilled Chicken Portion

1 Baked Potato (Load it up with cheese and butter, we’re trying to gain weight!)

Snack 2:

1 Peanut Butter and Jelly Sandwich


1 Source of Meat (Chicken, Steak, Ground Beef) – whatever is possible for your budget

1 Baked Potato

1 Vegetable of your choice

There you have it, a meal plan that has variety without making you go out on a ledge, with your food choices. Sticking to staple and comfort foods that you likely grew up with also help to make you feel less stressed out. This meal plan would keep you well at (or possibly, over) 3,000 calories, unless you are really tall, this should be more than enough to help you out.


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