7-Day Healthy Weight Gain Meal Plan
Day 1
Breakfast: 2 boiled eggs, 2 slices whole-grain bread with peanut butter, 1 glass whole milk with
honey
Snack: 1 banana, handful of roasted groundnuts
Lunch: 2 cups rice, beef stew or chicken, sukuma wiki, 1 glass juice
Snack: Banana + milk + peanut butter + honey smoothie
Dinner: 2 chapatis, green grams, ½ avocado, 1 glass milk
Before Bed: 1 cup warm milk
Day 2
Breakfast: 1 cup oats with milk, honey, raisins, 1 boiled egg
Snack: 1 mango, handful of cashews
Lunch: Ugali, fish stew, fried spinach, 1 glass juice
Snack: 2 slices bread with avocado, 1 cup tea with milk
Dinner: 1½ cups pasta with minced meat, ½ avocado, 1 glass milk
Before Bed: 1 cup yogurt with honey
Day 3
Breakfast: 2 fried eggs, 2 slices bread with peanut butter, 1 glass milk
Snack: 1 banana, handful of groundnuts
Lunch: 2 cups rice, chicken stew, steamed cabbage, 1 cup juice
Snack: Banana + oats + milk + honey smoothie
Dinner: Ugali, fried beef, sukuma wiki, ½ avocado
Before Bed: 1 glass milk
Day 4
Breakfast: 1 cup sweet potatoes, 2 boiled eggs, 1 cup milk
Snack: 1 mango/pawpaw, handful of nuts
Lunch: 2 chapatis, green grams, fried spinach, 1 cup juice
Snack: 1 glass yogurt with honey, 2 biscuits
Dinner: 2 cups rice, fish fillet, fried cabbage, ½ avocado
Before Bed: 1 glass milk with honey
Day 5
Breakfast: 1 cup oats with milk, honey & raisins, 1 fried egg, 1 glass juice
Snack: 1 banana + handful of cashews
Lunch: Ugali, beef stew or liver, sukuma wiki, 1 cup juice
Snack: Banana + milk + peanut butter + oats smoothie
Dinner: 2 chapatis, fried beans, ½ avocado, 1 glass milk
Before Bed: 1 cup yogurt with honey
Day 6
Breakfast: 2 fried eggs, 2 slices bread with peanut butter, 1 glass milk
Snack: 1 mango + handful of groundnuts
Lunch: 2 cups rice, fish or chicken stew, fried spinach, 1 cup juice
Snack: 1 cup yogurt with honey, 2 biscuits
Dinner: Ugali, beef stew, fried sukuma wiki, ½ avocado
Before Bed: 1 glass warm milk
Day 7
Breakfast: 2 boiled eggs, 1 cup sweet potatoes, 1 glass milk
Snack: 1 banana + handful of cashews
Lunch: 2 chapatis, chicken curry or beans stew, fried spinach, 1 cup juice
Snack: Banana + oats + milk + honey + peanut butter smoothie
Dinner: 2 cups rice, fish stew, fried cabbage, ½ avocado
Before Bed: 1 cup yogurt
