2400 Calorie Weight Gain Meal Plan


Congratulations on choosing to eat right! This 2400 Calorie Weight Gain Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2400 Calorie Weight Gain Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 750 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 805 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz

Day 2

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Shrimp, cooked, 5 oz
  • Fruit Cocktail, 0.5 cup
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Heat frittata. Serve pre-cooked shrimp atop Cream of Wheat for a variation on shrimp and grits. Toast bread and spritz with butter spray. Serve with fruit cocktail.
  • Lunch - 750 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Garden Vegetable Frittata, 1 serving
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Green Beans (snap), 12 beans (4" long)
  • Dinner Rolls, rye, 1 medium
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 3

  • Breakfast - 630 calories
  • American Cheese, 1 slice (1 oz)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Egg, fresh, whole, raw, 2 medium
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Olive Oil, 1 1tsp
  • Directions: Serve two helpings of the Garden Vegetables Frittata with asparagus (topped with olive oil), blueberries and toast with margarine. And drink your milk!
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Turkey Stuffed Cabbage RECIPE, 0.5 serving
  • Watermelon, 1.25 cup, balls
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz

Day 4

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Shrimp, cooked, 5 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Heat wrapped shrimp and cheese in microwave to melt cheese.
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Tea, brewed, 6 fl oz
  • Directions: Place veggie burgers on bun and top with cheese and honey mustard. Serve apple, cucumbers and celery with peanut butter for dipping.
  • Dinner - 805 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz

Day 5

  • Breakfast - 630 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Lunch - 750 calories
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Granola Bars, peanut butter, 1 bar
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 300 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 6

  • Breakfast - 630 calories
  • American Cheese, 1 slice (1 oz)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Egg, fresh, whole, raw, 2 medium
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Brush oil on bread. Place cheese and vegetables on bread and grill in a skillet until golden brown and cheese is melted. Serve with eggs and a pear. Dip sandwich in salsa.
  • Dinner - 805 calories
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 300 calories
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Whole-Wheat Crackers, 0.75 oz
  • Neufchatel Cheese, 0.5 oz
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • Breakfast - 630 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Directions: Stuff pita with peanut butter and sliced banana. Serve with yogurt.
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 300 calories
  • Cashew Butter, 1.5 tbsp
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Salsa, 0.13 cup