Workout Meal Plan for Skinny Guys
If you are naturally a skinny guy and you want to gain weight, you have to eat continuously. However, if you eat too much and don’t exercise, you will gain fat, which is really bad because you don’t want a big belly and to be overweight. Now, as a skinny guy, that’s your opportunity. You don’t need to worry about burning calories; you can gain weight and build muscle at the same time. A healthy diet plan will help you to get a nice shape, a good-looking, healthy guy. So, what you have to do is make a diet plan and also an exercise plan. Gaining weight is not an easy task; you have to be consistent. You can’t gain weight overnight; it’s going to take time.
Everyone wants a good shape and a nice body; it’s a natural thing. But not everyone can achieve it due to their lack of knowledge and lack of consistency. If you eat too much food, you will gain weight, but not necessarily a good body and nice shape. If you want a good body and nice shape, you have to make a meal plan and an exercise plan. If you make those two plans and follow them properly, then you will gain a nice shaped body. So now, I will break down a meal plan on how you can gain weight effectively.
How many calories do I need to gain weight?
We’re going to break down a meal plan that helps you gain 2500-3000 calories. However, 2500-3000 calories are not suitable for everyone; it depends on your age, weight, gender, height, and current activity level.
How can you calculate your calories?
One easy way to calculate your calories is to multiply your weight by 12. For example, if your weight is 140 pounds, you can calculate it like this:
140 × 12 = 1680 calories. So, you burn 1680 calories every day.
If you want to gain weight, you have to eat more than 1680 calories. If you are active, you have to multiply your current activity by your calories. For example:
- If you are active 1 to 3 days a week, you can multiply 1.2 by 1680 = 2016.
- If you are active 3 to 5 days a week, you can multiply 1.4 by 1680 = 2352.
- If you are active 3 to 5 days a week, you can multiply 1.6 by 1680 = 2688.
These are the calories you burn every day. So, if you give your body the same number of calories, you will not gain weight. If you want to gain weight, you have to give your body more calories than you burn. For example, if you burn 2016 calories every day, that means you have to give your body more than 2016 calories.”
Day one:
Breakfast: 1 serving Vegan Freezer Burritos, 1 medium banana, and 2 tbsp. peanut butter (aim for 250-300 calories)
Morning snack: 6 oz. 2% plain Greek yogurt, 1/2 cup blueberries, and 1 tbsp. honey (aim to fulfill calories)
Lunch: 2 servings Creamy Avocado and White Bean Wraps (aim for 300-350 calories)
Evening snack: 1 serving Almond-Honey Power Bar (aim to fulfill calories)
Dinner: 1 serving Creamed Spinach-Stuffed Salmon, 2 servings Garlicky Green Beans, and 3/4 cup Easy Brown Rice (aim for 400-500 calories)
Day two:
Breakfast: 1 serving Raspberry Peach Mango Smoothie Bowl, 1 medium orange, and 2 hard-boiled eggs (aim for 250-300 calories)
Morning snack:1 medium apple and 1 tbsp. peanut butter (aim to fulfill calories)
Lunch:2 servings Creamy Avocado and White Bean Wraps and 1 cup strawberries (aim for 300-350 calories)
Evening snack: 4 graham crackers (aim to fulfill calories)
Dinner: 2 servings Tortilla Chip Flounder with Black Bean Salad (aim for 400-500 calories)
Day three:
Breakfast: 1 serving Raspberry Peach Mango Smoothie Bowl and 2 hard-boiled eggs (aim for 250-300 calories)
Morning snack: 2 servings Almond-Honey Power Bars (aim to fulfill calories)
Lunch: 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi and 1 slice whole-wheat toast with 1 tsp. unsalted butter (aim for 300-350 calories)
Evening snack: 2 servings Homemade Microwave Popcorn (aim to fulfill calories)
Dinner:2 servings Green Goddess Salad with Chicken and 1 slice whole-wheat toast with 1 tsp. unsalted butter (aim for 400-500 calories)
Day four:
Breakfast: 2 servings Maple-Nut Granola and 1 cup 2% milk (aim for 250-300 calories)
Morning snack: 15 carrot sticks, 1/4 cup hummus, and 1 medium orange (aim to fulfill calories)
Lunch: 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi and 1 slice whole-wheat toast with 1 tsp. unsalted butter, aiming for 300-350 calories.
Evening snacks: 4 graham crackers and 1 medium apple, aiming to fulfill calorie requirements.
Dinner: 1 serving Southern Style Oven-Fried Chicken, 1 serving Greek Potato Salad, and 1 serving Garlicky Green Beans, aiming for 400-500 calories.
Day five
Breakfast: 2 servings Maple-Nut Granola and 1 cup 2% milk, aiming for 250-300 calories.
Morning snack: 1 slice Swiss cheese and 8 whole-wheat crackers, aiming for 250-300 calories and to fulfill calorie requirements.
Lunch: 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi and 1 slice whole-wheat toast with 1 tsp. unsalted butter, aiming for 300-350 calories.
Evening snacks: 6 oz. 2% plain Greek yogurt, 1 cup strawberries, and 1 Tbsp. honey, aiming to fulfill calorie requirements.
Dinner: 2 servings Creamy Chicken, Brussels Sprouts, and Mushroom One-Pot Pasta, aiming for 400-500 calories.
Day six :
Breakfast: 1 serving Raspberry Peach Mango Smoothie, 1 hard-boiled egg, aiming for 250-300 calories.
Morning snack: 15 baby carrots, 3 Tbsp. hummus, and 1 medium orange, aiming to fulfill calorie requirements.
Lunch: 1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower Gnocchi and 1 slice whole-wheat toast with 1 tsp. unsalted butter, aiming for 300-350 calories.
Evening snacks: 1 serving Homemade Microwave Popcorn, 1 large banana, and 8 unsalted almonds, aiming to fulfill calorie requirements.
Dinner: 2 servings Philly Cheese Steak Sloppy Joes, 2 cups fresh spinach & 1 cup shredded carrots topped with 1/2 Tbsp. olive oil & ½ Tbsp. balsamic vinegar, aiming for 400-500 calories.
Day seven:
Breakfast:
2 servings Vegan Freezer Breakfast Burritos and 1 cup strawberries, aiming for 250-300 calories.
Morning snack: 1 serving Almond-Honey Power Bar, aiming to fulfill calorie requirements.
Lunch: 2 servings Vegetable & Tuna Pasta Salad and 1 cup mango chunks, aiming for 300-350 calories.
Evening snacks: 1 large apple and 1 Tbsp. natural peanut butter, aiming to fulfill calorie requirements.
Dinner: 1 serving Sheet-Pan Maple-Mustard Pork Chops and Carrots and 1 1/2 cups Easy Brown Rice, aiming for 400-500 calories.
