Diet Plan To Gain Weight In 1 Month

Skinny people, with a body type ectomorph, are a hard gainer. And, such people often ask how to gain weight in 1 month. The best way to gain weight in 1 month is to follow a diet plan. For all the skinny people, I am adding a good diet plant to gain weight in 1 month. You just need to follow the plan and start gaining weight.

Take a look at the diet plan to gain weight in 1 month

Day 1

Total Macros

  • Calories: 2021
  • Carbohydrates: 167.2
  • Protein: 193.7
  • Fat: 59.3

Meal 1

Pro-Oatmeal bowl:

  • Oats 2/3 Cup (Cooked in Almond or Whole Milk)
  • Add protein powder (1 Scoop)
  • Topped with 1 sliced banana and 1 tablespoon of almond butter

Optional: Sprinkle Honey 1 Tbsp

Meal 2

  • 1 Whole Wheat Bagel
  • Hard Boiled Eggs 3

Meal 3

  • Pasta with Grilled Chicken:
  • Grilled chicken breast6 oz.
  • EVOO 1 Tsp
  • Minced Garlic 1 Tsp
  • Whole Wheat Pasta 1 Cup
  • Veggies 1 Cup (Spinach, Tomato, Peppers, Avocado, etc.)

Meal 4

  • Carrots1 Cup
  • Hummus½ Cup

Meal 5

Salmon, veggie + rice:

  • Grilled Salmon4 oz.
  • Vinaigrette 1 Tbsp
  • Mixed Greens Salad 1 Cup
  • Brown Rice ½ Cup

Meal 6

Sundae Nice-Cream:

  • Banana Ice Cream 1 Serving
  • 1 Large Frozen Banana, ripe (blend it)
  • Raw Cacao Nibs 1 Tsp
  • Unsalted Nut Butter 1 Tsp
  • Unsweetened Coconut Flakes 1 Tbsp

Meal 7 – Before Bed

Day 2

Total Macros

  • Calories: 2136
  • Carbohydrates: 169.6
  • Protein: 191
  • Fat: 69.8

Meal 1

Eggs, Grapefruit + Turkey Bacon:

  • 3 Eggs, Lightly Fried or Scrambled with Coconut oil
  • 2 Piece Ezekiel Toast or Whole Grain
  • Grapefruit 1 Large
  • Turkey Bacon 3 Slices

Meal 2

Cottage cheese with grapes + veggie:

  • Cottage Cheese ¾ Cup
  • Baby Carrots 1 Cup
  • Red Grapes1 Cups

Meal 3

Turkey Pita Sandwich:

  • Avocado ½ Cup
  • Whole Wheat Pita Bread 1
  • Low-Fat Swiss Cheese 1 Slice
  • Tomato
  • Lettuce
  • Turkey Breast 3 Oz
  • Mustard

Meal 4

Rice and Steak:

  • Brown Rice 1 Cup
  • Sirloin Steak 8 oz.
  • Sweet Potato 1

Meal 5

Apple with Almond Butter:

  • 1 Apple
  • Almond Butter 1 Tbs

Meal 6 – Before Bed

  • Casein Protein Shake

Day 3

Total Macros

  • Calories: 2098
  • Carbohydrates: 201.3
  • Protein: 192.4
  • Fat: 61.8

Meal 1

Pro-Oatmeal:

  • Oats 2/3 Cup (Cooked in Almond or Whole Milk)
  • Add Protein Powder (1 Scoop)
  • Topped With 1 Sliced Banana and 1 Tbsp. of Almond Butter

Meal 2

Tuna Salad with Crackers:

  • Drained Tuna Fish, 1 Can
  • Mustard Powder ½ Tsp
  • Apple Cider Vinegar 1 Tsp
  • Whole Grain Crackers 1 Serving
  • Garlic Powder ½ Tsp

Meal 3

Quinoa and Spicy Chicken:

  • Quinoa1 Cup
  • Broccoli1 Cup
  • Chicken Breast8 oz.
  • Chopped Onion, ¼
  • Salsa as per taste

Meal 4

  • Mixed Berries1 Cup
  • Unsweetened Granola 1 Serving
  • Greek Yogurt ½ Cup

Meal 5

White Fish with Veggie and Potato:

  • Tilapia 8 oz.
  • Sweet Potato 1
  • Avocado 2 Slices
  • Green Beans 1 Cup

Meal 6 (Before Bed)

  • Casein Protein Shake

Day 4

Total Macros

  • Calories: 2214
  • Carbohydrates: 198.2
  • Protein: 196.1
  • Fat: 71.8

Meal 1

Egg Scramble and Cheese with Fruit:

  • Cheddar Cheese ¼ Cup
  • Crumbled Turkey Bacon, 2 Slices
  • 3 Scrambled Eggs
  • Spinach 1 Cup
  • 1 Apple or Banana

Meal 2

PB&J Protein Smoothie:

  • Milk8 oz.
  • Protein Powder 1 Scoop
  • Chia Seeds 1 Tsp
  • Nut Butter 1 Tbsp
  • Grapes ½ Cup

Meal 3

Cheeseburger:

  • Burger 8 oz.
  • Onion, Tomato, Lettuce
  • Whole Wheat Bun 1
  • American Cheese 1 Slice
  • Mustard 1 Tsp
  • Mayonnaise 1 Tsp

Meal 4

A handful of Raw Nuts

Meal 5

  • Chicken Taco Bowl:
  • Chicken Breast 8 oz.
  • Sour Cream 2 oz.
  • Salsa 3 oz.
  • Jack Cheese 1 oz.
  • Onion ¼ Red
  • Corn ¼ Cup
  • Rice ½ Cup

Meal 6 – Before Bed

  • Casein Protein Shake

Day 5

Total Macros

  • Calories: 2191
  • Carbohydrates: 189
  • Protein: 167.8
  • Fat: 64.8

Meal 1

Egg White Scramble with Berries + Oats:

  • Scrambled Egg Whites, 3
  • ½ Cooked Steel Cut Oats + Topped With Unsalted Almond Butter 2 Teaspoons
  • Mixed Berries 1 Cup

Meal 2

  • Carrots 1 Cup
  • Hummus ½ Cup

Meal 3

BLT Wrap:

  • Turkey Bacon 2 Slices
  • Tomato Slices
  • Lettuce Leaves 2 Large
  • Shredded Cheese 3 oz.
  • Whole Wheat Tortilla Wraps, 2
  • Grilled Chicken 2 oz.
  • Mayonnaise 2 tsp.

Meal 4

  • Toasted Chickpeas 1 Serving

Meal 5

Individual Chicken Parmesan:

  • Chicken Breast 1 Grilled
  • Whole Wheat Pasta 1 Cup
  • Marinara Sauce ¼ Cup
  • Low-Fat Mozzarella Cheese1 Slice

Meal 6 – Before Bed

  • Casein Protein Shake

Conclusion

In this article, we shed light on the diet plan to gain weight in 1 month. It is not easy for many people to gain weight in 1 month. But, with the above-mentioned diet plan to gain weight in 1 month, you will definitely achieve your goal.

This diet plan is ideal for all the people who want to gain weight in 1 month. You need to have a combination of calories, carbohydrates, protein, and fats to get in a good shape.

Healthy calories and carbs are essential at the time of gaining weight. Picking up unhealthy food to meet daily caloric need can only make you fat, which is not the healthy one.

As you have seen the diet plan to gain weight in 1 month, you can also make your own plan, including the same ingredients as they are rich in calories and carbs.

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