Keto meal plan for gaining weight
A keto meal plan for gaining weight focuses on high-calorie, nutrient-dense foods within the ketogenic framework. It includes meals rich in healthy fats, moderate protein, and minimal carbs to increase caloric intake.
This plan is tailored for those who want to gain weight or muscle mass on a keto diet. It’s about strategic eating to add pounds healthfully.
Meal plan grocery list
- Eggs
- Bacon
- Ribeye steak
- Chicken thighs
- Salmon
- Ground beef
- Pork chops
- Lamb shank
- Shrimp
- Cottage cheese
- Cheese slices
- Keto-friendly salami
- Macadamia nuts
- Walnuts
- Almond butter
- Pecans
- Heavy cream
- Full-fat Greek yogurt
- Butter
- Blue cheese
- Cheddar
- Parmesan
- Keto-friendly yogurt
- Avocado
- Lettuce
- Spinach
- Mushrooms
- Zucchini
- Cauliflower
- Brussels sprouts
- Asparagus
- Olives
- Olive oil
- Hollandaise sauce
- Mayonnaise
- Keto-friendly bread
- Keto pancakes mix
- Sugar-free syrup
- Caesar dressing
- Salt
- Pepper
- Keto-friendly protein powder
- Coconut milk
- Dark chocolate
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Introducing "Keto Meal Plan for Gaining Weight". This plan is designed for those looking to gain weight while adhering to a ketogenic diet, emphasizing high-calorie, low-carb foods.
Each meal is crafted to provide a high caloric value with the right balance of fats and proteins, supporting weight and muscle gain goals. Explore a day of ketogenic eating that focuses on healthy weight gain.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and calories for weight gain.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken thighs, turkey, eggs, and fatty cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and calories.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for nutrient-dense snacks.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Healthy Oils: Olive oil and avocado oil for cooking and added calories.
- Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
- Sugar-Free Beverages: Water, herbal tea, and decaffeinated coffee.
✅ Tip
Foods not to eat
- Limit High-Carb Foods: Minimize grains, sugar, and starchy vegetables to stay in ketosis.
- Limit Fruit: Keep high-sugar fruits to a minimum to manage carb intake.
- Avoid Processed Foods: Focus on whole, nutrient-dense foods for weight gain.
- Monitor Protein Intake: Adjust protein intake to avoid excess protein, which can impact ketosis.
- Limit Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- Avoid High-Sugar Sauces: Opt for savory and low-carb sauces to avoid unnecessary sugar.
- Limit Alcohol: Alcohol can impact appetite, so consume in moderation.
- Choose Healthy Oils: Opt for heart-healthy oils while maintaining a calorie surplus.
Main benefits
The Keto Meal Plan for Gaining Weight adapts the ketogenic approach to support individuals looking to increase calorie intake for weight gain. This plan emphasizes high-fat, calorie-dense foods while maintaining low-carbohydrate intake. By providing a variety of nutrient-dense options, the plan aims to support healthy weight gain within the context of a ketogenic diet.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To gain weight on a keto diet, focus on high-calorie, nutrient-dense foods. Here are some suitable alternatives:
- Eggs can be varied with duck eggs, which are richer and more calorie-dense.
- Bacon may be replaced with pork belly for a higher fat content and richer flavor.
- Chicken thighs could be swapped with duck breast to add variety and more calories.
- Instead of cottage cheese, try ricotta cheese for a creamy, high-fat alternative.
- Avocado might be substituted with macadamia nuts, providing a different texture and healthy fats.
How to budget on this meal plan
Eggs, bacon, and ribeye steak are key ingredients that can be bought in bulk. Chicken thighs, salmon, and ground beef are often cheaper when purchased in larger quantities. Heavy cream, full-fat Greek yogurt, and butter are essential for a high-calorie keto diet and can be more cost-effective when bought in larger sizes.
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Extra tips
Any healthy snack ideas?
Keto snacks for weight gain include high-calorie, nutrient-dense options:
- Nut butter with flaxseed crackers
- Cheese and olive plate
- Macadamia nuts
- Avocado chocolate mousse
- Coconut cream with nuts
- Full-fat Greek yogurt with peanut butter
- Keto fat bombs
What should I drink on this meal plan?
For gaining weight on a Keto diet, it’s important to focus on calorie-dense, nutritious beverages. Full-fat coconut milk can be used in smoothies for healthy fats. Bulletproof coffee with butter and MCT oil provides a calorie boost. Nut milks like almond milk, when unsweetened, can be enriched with keto-friendly protein powders. Bone broth is nourishing and calorie-dense. Herbal teas are good for hydration without adding carbs.
How to get even more nutrients?
For gaining weight on a keto diet, the key is to increase caloric intake through higher portions of fats and proteins. This could mean adding more oils, butter, and fatty cuts of meat to your meals. Consider high-calorie, low-carb snacks such as nuts and cheese. High-fat dairy products like cream and full-fat yogurt can also boost calorie intake while keeping the diet within keto parameters. It’s essential to maintain a balance to ensure a healthy intake of nutrients while adding calories.
Meal plan suggestions
Keto Meal Plan for Gaining Weight
Day 1
- Breakfast: Scrambled eggs with cheese, avocado, and a side of keto-friendly bread
- Snack: Macadamia nuts
- Lunch: Cobb salad with extra avocado, bacon, blue cheese, and olive oil dressing
- Snack: Full-fat Greek yogurt with almond butter
- Dinner: Ribeye steak with a side of creamed spinach and mashed cauliflower
Calories: 2250 Fat: 191g Carbs: 47g Protein: 142g
Day 2
- Breakfast: Keto pancakes with butter and sugar-free syrup, served with a side of bacon
- Snack: Cheese slices with a handful of walnuts
- Lunch: Grilled chicken thighs with avocado salad and extra virgin olive oil
- Snack: Keto smoothie with coconut milk, a scoop of protein powder, and peanut butter
- Dinner: Baked salmon with a side of asparagus and hollandaise sauce
Calories: 2450 Fat: 199g Carbs: 43g Protein: 150g
Day 3
- Breakfast: Omelette with cheese, mushrooms, and a side of keto-friendly toast
- Snack: Avocado with a sprinkle of salt and pepper
- Lunch: Keto-friendly burger with cheese, bacon, and a side of leafy greens
- Snack: Handful of almonds with dark chocolate
- Dinner: Pork chops with roasted Brussels sprouts and butter
Calories: 2340 Fat: 190g Carbs: 46g Protein: 151g
Day 4
- Breakfast: Keto-friendly protein shake with heavy cream
- Snack: Full-fat cottage cheese with nuts
- Lunch: Chicken Caesar salad with extra cheese and Caesar dressing
- Snack: Hard-boiled eggs with mayonnaise
- Dinner: Lamb shank with a side of mashed cauliflower with extra butter
Calories: 2000 Fat: 182g Carbs: 34g Protein: 135g
Day 5
- Breakfast: Coconut milk smoothie with low-carb protein powder, avocado, and spinach
- Snack: A handful of pecans
- Lunch: Creamy keto shrimp alfredo with zucchini noodles
- Snack: Full-fat cheese with a few slices of keto-friendly salami
- Dinner: Ribeye steak with a side of sautéed mushrooms and cream sauce
Calories: 2250 Fat: 198g Carbs: 34g Protein: 163g
Day 6
- Breakfast: Fried eggs with bacon and avocado
- Snack: Keto-friendly yogurt with a spoonful of almond butter
- Lunch: Bunless burger with cheese, a fried egg, and a side of leafy greens
- Snack: Olives and cheese
- Dinner: Grilled salmon with a side of Brussels sprouts cooked in butter
Calories: 2160 Fat: 176g Carbs: 30g Protein: 145g
Day 7
- Breakfast: Keto waffles with butter and sugar-free syrup
- Snack: Mixed nuts
- Lunch: Caesar salad with grilled chicken, avocado, and extra parmesan
- Snack: Hard-boiled eggs with mayo
- Dinner: Roast chicken thighs with a side of creamy cauliflower mash
Calories: 2150 Fat: 178g Carbs: 41g Protein: 144g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.