A 7-day weekly diet plan for underweight individuals

We cannot provide a personalized diet plan without knowing your specific health conditions, medical history, and nutrient requirements. Therefore, we suggest consulting with a registered dietitian or a healthcare professional who can provide a personalized plan based on your individual needs.

Consult a doctor online before starting any diet plan.

However, we can provide some general recommendations and sample meal ideas for underweight individuals who are looking to gain weight in a healthy way.

General recommendations:

• Increase your calorie intake by consuming more nutrient-dense foods.
• Aim to consume three meals and two to three snacks per day.
• Incorporate protein-rich foods into your meals and snacks.
• Choose healthy fats, such as those found in nuts, seeds, and avocados.
• Consume a variety of fruits and vegetables to ensure you are getting enough vitamins and minerals.

A 7-day weekly diet plan with suggested meal portion sizes for underweight individuals:

Day 1:

• Breakfast: 2 slices of whole-grain toast with 2 scrambled eggs, 1/2 avocado, and a side of mixed berries
• Snack: 1 medium-sized apple with 1 tablespoon of almond butter
• Lunch: Turkey and cheese sandwich on whole-grain bread with lettuce, tomato, and mustard, served with a side of baby carrots
• Snack: 1 cup of Greek yogurt with 1/4 cup of granola and mixed berries
• Dinner: Grilled salmon with roasted vegetables (such as carrots, broccoli, and Brussels sprouts) and a baked sweet potato

Day 2:

• Breakfast: Oatmeal with 1 tablespoon of peanut butter, sliced banana, and a sprinkle of cinnamon
• Snack: 1 small orange with a handful of almonds
• Lunch: Tuna salad sandwich on whole-grain bread with lettuce and tomato, served with a side of celery sticks
• Snack: 1 hard-boiled egg with 1 slice of whole-grain toast
• Dinner: Grilled chicken breast with brown rice and steamed broccoli

Day 3:

• Breakfast: Smoothie made with 1 cup of almond milk, 1 banana, 1/4 cup of Greek yogurt, and 1 tablespoon of honey
• Snack: 1 small pear with 1 tablespoon of almond butter
• Lunch: Grilled cheese sandwich on whole-grain bread with tomato soup
• Snack: 1 cup of cottage cheese with sliced peaches and a sprinkle of cinnamon
• Dinner: Beef stir-fry with mixed vegetables (such as peppers, onions, and mushrooms) and brown rice

Day 4:

• Breakfast: Bagel with cream cheese and smoked salmon, served with a side of sliced cucumber and tomato
• Snack: 1 medium-sized apple with 1 tablespoon of peanut butter
• Lunch: Chicken Caesar salad with whole-grain croutons
• Snack: 1 cup of Greek yogurt with 1/4 cup of granola and mixed berries
• Dinner: Spaghetti with meat sauce (made with lean ground beef or turkey) and a side salad

Day 5:

• Breakfast: Scrambled eggs with spinach and feta cheese, served with whole-grain toast and a side of sliced tomatoes
• Snack: 1 small orange with a handful of walnuts
• Lunch: Veggie burger on whole-grain bun with lettuce, tomato, and avocado, served with sweet potato fries
• Snack: 1 cup of cottage cheese with sliced peaches and a sprinkle of cinnamon
• Dinner: Baked salmon with roasted asparagus and quinoa

Day 6:

• Breakfast: Smoothie made with 1 cup of almond milk, 1 banana, 1/4 cup of Greek yogurt, and 1 tablespoon of honey or (2 slices of whole-grain toast, 2 poached eggs, 1 cup of orange juice, and 1 cup of Greek yogurt).
• Snack: 1 small pear and 1 ounce of cashews.
• Lunch: 3 ounces of grilled chicken breast, 1 cup of cooked quinoa, 1 cup of roasted bell peppers, and 1 tablespoon of olive oil.
• Snack: 1 small banana and 1 ounce of almonds.
• Dinner: 3 ounces of grilled salmon, 1 cup of roasted Brussels sprouts, 1 cup of cooked wild rice, and 1 tablespoon of butter.
• Snack: 1 cup of Greek yogurt and 1 cup of berries.

Day 7:

• Breakfast: 1 cup of Greek yogurt, 1 cup of sliced peaches, 1 tablespoon of honey, and 1 cup of milk.
• Snack: 1 small apple and 1 ounce of walnuts or (1 small pear with 1 tablespoon of almond butter).
• Lunch: 2 slices of whole-grain bread, 3 ounces of turkey breast, 1 ounce of cheddar cheese, lettuce, tomato, and 1 tablespoon of mayonnaise. 1 cup of chicken noodle soup.
• Snack: 1 small banana and 1 tablespoon of peanut butter.
• Dinner: 3 ounces of lean beef steak, 1 cup of cooked quinoa, 1 cup of steamed carrots, and 1 tablespoon of olive oil.
• Snack: 1 small orange and 1 ounce of cashews.

Bonus 1:

• Breakfast: 2 slices of whole-grain toast, 2 scrambled eggs, 1 small banana, and 1 cup of milk.
• Snack: 1 small apple and 1 ounce of almonds.
• Lunch: 2 slices of whole-grain bread, 3 ounces of turkey breast, 1 ounce of Swiss cheese, lettuce, tomato, and 1 tablespoon of mayonnaise. 1 cup of vegetable soup.
• Snack: 1 cup of Greek yogurt and 1 cup of berries.
• Dinner: 4 ounces of grilled chicken breast, 1 cup of brown rice, 1 cup of steamed broccoli, and 1 tablespoon of olive oil.
• Snack: 1 small pear and 1 ounce of cashews.

Bonus 2:

• Breakfast: 1 cup of oatmeal, 1 tablespoon of honey, 1 cup of sliced strawberries, and 1 cup of milk.
• Snack: 1 small orange and 1 ounce of walnuts.
• Lunch: 1 large baked sweet potato, 3 ounces of baked salmon, 1 cup of steamed asparagus, and 1 tablespoon of butter.
• Snack: 1 small banana and 1 tablespoon of peanut butter.
• Dinner: 3 ounces of lean beef steak, 1 cup of roasted sweet potatoes, 1 cup of steamed green beans, and 1 tablespoon of butter.
• Snack: 1 small apple and 1 ounce of almonds.

 

Verified by: Rami Diab (March 13, 2023)

Citation: Rami Diab. (March 13, 2023). A 7-day weekly diet plan for underweight individuals. Medcoi Journal of Medicine, 4(2). urn:medcoi:article21450.