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Meal Preps to Gain Weight: A Comprehensive Guide on Building Muscle and Adding Mass

Thomas Rossi 21 May 2023

Are you tired of being skinny and want to put on some serious muscle mass? Perhaps, you’re a hardgainer who struggles to gain weight no matter how much you eat. Whatever your situation may be, one thing is for sure: gaining weight is not an easy feat, especially for those who have a fast metabolism or busy lifestyle. But don’t worry, all hope is not lost. With the right meal prep and a bit of consistency, you can achieve your weight gain goals and build the body you’ve always wanted.

Why Meal Prep is Important for Weight Gain

Meal prepping is the process of preparing your meals in advance, usually for the week. This can involve cooking your food, portioning it out, and storing it in containers for easy access later on. Meal prep is popular among fitness enthusiasts, athletes, and busy individuals who want to save time and stay on track with their nutrition goals. When it comes to weight gain, meal prep is particularly crucial because:

  • It ensures you eat enough calories to support muscle growth and recovery.
  • It helps you avoid relying on fast food or unhealthy snacks when you’re short on time.
  • It allows you to have control over the quality and quantity of your food.
  • It can save you money in the long run by reducing food waste and preventing impulse purchases.

Now that we’ve established why meal prep is important, let’s dive into the specifics of what kind of meals you should be prepping to gain weight.

Macronutrient Ratios for Weight Gain

Before we get into the meal prep ideas, it’s important to understand the macronutrient ratios you should be aiming for when it comes to weight gain. In general, you want to consume a surplus of calories from all three macronutrients:

  • Protein: Aim for at least 1 gram of protein per pound of bodyweight to support muscle growth and repair.
  • Carbohydrates: Carbohydrates provide energy for your workouts and help replenish glycogen stores in your body. Aim for a moderate amount of complex carbohydrates, such as sweet potatoes, brown rice, and quinoa.
  • Fats: Don’t be afraid of healthy fats, such as avocados, nuts, and olive oil. They can add flavor to your meals and help you meet your calorie goals.

Now that we’ve covered the macronutrient ratios, let’s get into the meal prep ideas!

Meal Prep Ideas for Weight Gain

Meal prep doesn’t have to be boring or tasteless. With a bit of creativity, you can make delicious and nutritious meals that will help you pack on mass. Here are some meal prep ideas to get you started:


Meal Prep BreakfastSource: bing.com

Scrambled Eggs3 eggs, spinach, mushrooms, onions, salt, pepper300
Whole Wheat Toast2 slices of whole wheat toast, avocado, salt, pepper, red pepper flakes200
Green SmoothieKale, spinach, banana, almond milk, chia seeds250

Note: Feel free to add extra calories to your breakfast by adding more avocado, peanut butter, or honey to your toast, or by adding protein powder to your smoothie.


Meal Prep LunchSource: bing.com

Grilled Chicken6 oz. grilled chicken breast, broccoli, quinoa, olive oil400
Sweet Potato SaladSweet potato, red onion, bell pepper, black beans, cilantro, lime juice300
Protein BarProtein bar of your choice250

Note: Be mindful of the ingredients in your protein bar. Many protein bars are loaded with sugar and artificial ingredients. Look for bars with simple, whole food ingredients.


Meal Prep DinnerSource: bing.com

Beef Stir Fry6 oz. beef, broccoli, red bell pepper, onion, garlic, quinoa500
Garlic Roasted PotatoesPotatoes, garlic, olive oil, salt, pepper200
Roasted VegetablesCarrots, zucchini, yellow squash, bell pepper, olive oil, salt, pepper150

Note: You can add extra calories to your meals by adding healthy fats, such as avocado, nuts, or olive oil, or by increasing your portion sizes.


Meal Prep SnacksSource: bing.com

Apple Slices with Peanut ButterApple, peanut butter200
Yogurt ParfaitGreek yogurt, berries, granola, honey300
Trail MixAlmonds, cashews, peanuts, raisins, dark chocolate chips250

Note: Be mindful of your portion sizes and avoid snacking excessively, as this can lead to unwanted weight gain.

Tips for Successful Meal Prep

Meal prep can be a game-changer when it comes to achieving your weight gain goals. However, it’s important to do it right to ensure success. Here are some tips for successful meal prep:

  • Invest in quality food storage containers to keep your meals fresh and organized.
  • Prep your meals on the weekends or on a day when you have more free time.
  • Cook in bulk to save time and reduce waste.
  • Keep your meals simple and easy to prepare.
  • Don’t be afraid to experiment with different flavors and spices to keep your meals interesting.
  • Track your calorie intake and adjust as needed to ensure you’re consuming a surplus of calories.
  • Be consistent with your meal prep and don’t let one bad meal or day derail your progress.


Meal prepping is a powerful tool for weight gain, but it’s only effective if you put in the effort to do it right. By following the macronutrient ratios and meal prep ideas outlined in this guide, you can ensure you’re consuming enough calories to support muscle growth and recovery. With consistency and dedication, you can achieve your weight gain goals and build the body you’ve always wanted.

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Thomas Rossi

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