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Weight Gaining Meal Prep: A Comprehensive Guide

Thomas Rossi 25 May 2023

Are you tired of being underweight and want to put on a few pounds? Meal prepping is the perfect way to ensure you are consuming enough calories to promote weight gain. However, simply consuming high-calorie foods won’t help you achieve your desired results. In this guide, we will be covering the necessary steps to take when preparing meals for weight gain. Whether you are a beginner or an experienced meal prepper, this guide is for you!

Weight Gaining Meal PrepSource: bing.com

Step 1: Calculate Your Daily Caloric Needs

Before embarking on a weight gain journey, it is important to know how many calories your body requires on a daily basis. This step is crucial as it helps determine the necessary calorie surplus needed to gain weight. There are several online calculators available to assist with this process. Simply input your age, height, weight, and activity level to receive an estimate of your daily caloric needs.

Step 2: Choose Your Macros

After calculating your daily caloric needs, the next step is to determine your macronutrient ratio. Macronutrients are the three types of nutrients that provide energy: carbohydrates, proteins, and fats. When looking to gain weight, it is recommended to consume a higher percentage of carbohydrates and protein. This is because carbohydrates provide energy while protein aids in muscle growth and repair. Fats should also be included in the diet as they help with the absorption of vitamins and minerals.

A recommended macronutrient ratio for weight gain is 50% carbohydrates, 30% protein, and 20% fat. However, this ratio can be adjusted to fit individual needs and preferences.

MacroCalories per gramPercentage of daily calories

Step 3: Plan Your Meals

Meal planning is at the heart of meal prepping. After determining your daily caloric needs and macronutrient ratios, the next step is to plan your meals. Your meals should consist of whole foods that are high in calories, carbohydrates, and protein. This includes foods such as rice, pasta, potatoes, chicken, beef, fish, and eggs. Fruits and vegetables should also be included to ensure you are consuming enough vitamins and minerals.

When planning your meals, it is important to keep in mind your schedule and lifestyle. If you have a busy schedule, it may be beneficial to prepare meals that can be easily reheated or eaten cold. This can include meals such as casseroles, stir-fries, and salads.

Step 4: Shop for Ingredients

Once you have your meal plan in place, the next step is to go grocery shopping. It is important to purchase high-quality ingredients that are fresh and nutrient-dense. When purchasing meat, opt for lean cuts such as chicken breast or sirloin steak. When buying carbohydrates, choose whole-grain options such as brown rice or whole-wheat pasta. Fruits and vegetables should also be fresh and in-season.

Step 5: Prepare Your Meals

Meal prepping can be done in several ways. One method is to prepare all meals for the week on a designated day. Another method is to prepare meals in batches throughout the week. Whichever method you choose, it is important to have the necessary containers and storage options available. Glass containers are a great option as they can be easily reheated and are environmentally friendly.

When preparing your meals, it is important to keep in mind food safety guidelines. This includes washing your hands and surfaces frequently, storing food at the appropriate temperature, and reheating food to the appropriate temperature before consuming.

Step 6: Track Your Progress

Tracking your progress is important to ensure you are on track to meet your weight gain goals. This can be done by weighing yourself regularly and tracking your caloric intake. There are several apps available to assist with this process, including MyFitnessPal and Lose It!

Tips for Successful Weight Gain Meal Prep

Meal prepping for weight gain can be challenging, but with the right mindset and strategies, it can be a successful endeavor. Here are some tips for successful weight gain meal prep:

  • Have a variety of foods in your meal plan to avoid boredom and ensure you are receiving a wide range of nutrients.
  • Invest in a food scale to accurately measure portion sizes.
  • Prepare meals in bulk to save time and ensure you always have healthy options available.
  • Don’t be afraid to experiment with new recipes and flavors.
  • Stay hydrated throughout the day to aid in digestion and promote overall health.


Meal prepping is an excellent strategy for weight gain. By following the steps outlined in this guide, you can ensure you are consuming enough calories and nutrients to support your weight gain journey. Remember to plan your meals, purchase high-quality ingredients, and track your progress. With dedication and consistency, you can achieve your weight gain goals!

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Thomas Rossi

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