If you’re trying to gain weight, eating randomly won’t cut it. You need structure. A full-day routine ensures you consistently hit your calorie and protein goals without feeling overwhelmed. This example plan is designed for someone aiming for 3,000 calories a day, which is a realistic starting point for most people trying to gain size.
Morning Fuel: Breakfast
- 3 whole eggs + 2 egg whites (scrambled with olive oil)
- 2 slices whole grain toast with peanut butter
- 1 banana
- 1 glass whole milk
Calories: ~650
Protein: 35g
Mid-Morning Snack
- Greek yogurt (200g)
- Handful of mixed nuts (30g)
- Drizzle of honey
Calories: ~400
Protein: 20g
Lunch
- 150g chicken breast or thighs (grilled)
- 1.5 cups cooked white rice
- 1 cup mixed vegetables sautéed in olive oil
- 1 avocado on the side
Calories: ~750
Protein: 40g
Pre-Workout Snack
- Protein shake (1 scoop whey + 300ml milk)
- 2 rice cakes with peanut butter
- Handful of raisins
Calories: ~450
Protein: 30g
Post-Workout Dinner
- 200g salmon or beef
- 1 medium baked potato with butter
- Steamed broccoli
- Side of quinoa (½ cup)
Calories: ~800
Protein: 45g
Evening Snack / Before Bed
- Cottage cheese (200g)
- 2 tablespoons peanut butter
- Handful of walnuts or almonds
Calories: ~400
Protein: 25g
Daily Totals
- Calories: ~3,450
- Protein: ~195g
This structure gives steady energy, consistent protein, and enough calories to support muscle growth.
Conclusion
Weight gain isn’t about eating everything in sight. It’s about eating consistently, strategically, and in balance. A full-day plan like this ensures you hit your goals without guesswork. Stick to it for a few weeks, monitor progress, and adjust portions upward if your weight still doesn’t move.
To make things easier, NutriWork builds daily eating routines for your body type, tracks your calories and protein, and adjusts plans as you progress.
